One of the most frequently asked questions I hear as a licensed chiropractor is “what is the best office chair for back pain?”
I can’t tell you how many people suffering from acute and longterm back pain have asked me this question – and the number of people suffering from back pain caused by poor sitting habits has only increased since many workers have transitioned to work from home offices.
When someone asks me “what is the best office chair for back pain?” I know they want me to answer them with a brand, a name, a silver bullet that will correct their poor posture and take away their pain!
I wish there was a turn-key solution for back pain and sciatica pain, but I’m afraid there is no magic answer. There’s no fancy Scandinavian office chair whittled from magical wood that will provide your back with the relief you so desperately need.
But, hope is not lost! It is possible to get relief from your back pain and sit in an office chair without causing irreparable damage.
In this article, I will be covering some of the reasons and bad habits that contribute to back pain and some of the simple solutions that exist and can help alleviate back pain for all those that spend hours a day in an office chair.
Sitting Too Much
WebMD put out a slideshow at the end of last year showcasing all the reasons why sitting too much is not healthy. The risks associated with having a sedentary lifestyle are clearly defined. Aside from some very serious and unpleasant effects of sitting, such as a higher risk of cancer, varicose veins, weight gain, and anxiety – damage to the back is highlighted. This observation is true.
Extended periods of sitting (regardless of how wonderful the chair is) puts tremendous weight and stress on your neck, spine, and back muscles. This can culminate in back pain and sciatica pain, which will only get worse if treatment is not administered.
Would You Like To Learn About Good Posture Habits? Check Out Our Blog: Effects of Bad Posture: Working From Home and Forming Good Posture Habits
Slouching Leads to Back and Neck Pain
Slouching is the ugly friend that typically accompanies poor sitting posture – and with poor posture comes back pain and other long-term back issues. Regardless of how ergonomic or expensive an office chair is, we all still can consciously and unconsciously slouch in our chairs.
Not only will slouching increase the strain on your back, but it also causes unnecessary strain on your neck, standing or sitting, we’re all susceptible to the dreaded tech neck. It’s very important to be aware of your posture throughout the day and adjust when you catch yourself slouching.
Dr. Beth Frates, a clinical assistant professor of physical medicine and rehabilitation at Harvard Medical School summarizes how slouching and poor posture affects our bodies over time:
“Think of it as a chain reaction: poor posture pulls other parts of your body out of line, leading to muscle pain and other problems.”
The effects of sitting too long and inevitably slouching are easily recognizable to the medical community, and patients suffering from back pain, neck pain, and sciatica issues must realize bad habits and poor lifestyle choices are only going to make problems worse if they are not corrected.
Take Breaks For Your Back’s Sake!
I know how tough it can be to pry yourself away from work, and screens in general. The reason I get asked for recommendations on the best office chair for back pain is because so many people are just glued to their office chairs!
Many workers lost their only outlet to stretching and exercise in the form of a walking commute. Believe me, I get it, most people are stuck behind desks. But, that doesn’t mean your office life should dictate the health of your back and cause you pain and discomfort.
I’ve listed some of the most helpful strategies you can take to give your back a break, and relieve back pain, see tips below:
- Stand up and stretch at least once or twice every 30 minutes
This will give your back, muscles, and spine some much needed movement, and force everything to decompress from the sitting position and stretch out.
There are many health risks associated with prolonged sedentary habits and back pain is one sign that you need to be moving more
- Take short walks after sitting
This goes beyond the benefits for your back, but ensuring some activity and mobility throughout the day helps your body burn calories and keep in better form. If slouching is the result of bad posture, walking and moving are its opposites.
- Position your equipment at eye-level
No matter how long you must spend behind your desk, there’s no excuse to have your monitor below eye level, or other necessary equipment positioned well below you, encouraging bad posture.
When you slouch and stare down, your neck, back, spine, and shoulders absorb the compounded weight of your head – make sure to position your equipment so you’re looking eye-level to save this unnecessary stress on your body.
Best Office Chair for Back Pain? Healthy Habits
If you’re experiencing back pain there are many ways to treat it, and the first step is to recognize the bad habits that can exacerbate back issues in the first place.
As much as I’d like to crown a fancy chair with the title of “best office chair for back pain,” I cannot make that claim. Sure, there are some comfy and well designed ergonomic chairs out there, but none will relieve your back pain like good habits and healthy practices.
To learn more about back pain and how to best develop relief strategies, please contact us. We don’t want you suffering from back pain needlessly.