Adjusting Chair Heights: Best practices for preventing lower back pain and leg strain

“Daniel’s Story – A Finance Professional in Singapore”

Every afternoon, like clockwork, Daniel felt it—a dull ache in his lower back, tension creeping into his legs. He blamed stress, long hours, and even age. But one day, mid-Zoom call, he noticed something small but significant—his feet weren’t flat on the floor. His chair was too high, cutting off circulation. A quick adjustment—just a few centimetres down—made all the difference. Within days, the strain eased, and those energy dips? Gone.

Daniel isn’t alone. In Asia’s fast-paced work culture, poor posture is often ignored. Research shows improper chair height is a leading cause of musculoskeletal disorders (MSDs), with lower back pain among the top reasons for workplace absenteeism (National Institute for Occupational Safety and Health). Yet, most employees never think about making a simple fix.

Imagine this: Your chair is too high, leaving your feet dangling just above the floor. That constant pressure on your thighs restricts circulation, leading to numbness and discomfort. Too low? Now, your knees are higher than your hips, tipping your pelvis into an unnatural position that strains your lower back. Over time, these minor misalignments add up, leading to chronic pain, reduced mobility, and a sluggish sense of fatigue that follows you beyond office hours. Worse still, many don’t connect their daily aches to something as seemingly trivial as chair height—so the problem continues unchecked.

But chair height isn’t just about your legs. Before you adjust your seat to the perfect height for your feet, consider your desk height first. The chair should be positioned so that your neck, arms, and wrists align with good ergonomic posture—elbows at a 90-degree angle, wrists neutral, and shoulders relaxed. If this adjustment leaves your feet too far from the ground, use a footrest rather than lowering your chair and throwing off your upper body posture.

Finding the Perfect Fit

The good news? Minor adjustments can make a world of difference. Once your chair is properly positioned for your desk, your feet should ideally rest flat on the floor or on a footrest, with knees at a comfortable 90-degree angle. If your seat is too low, raising it so that your knees align with your hips can help maintain a neutral spine position, reducing unnecessary back strain.

And don’t forget seat depth—there should be a small gap (about two to three fingers’ width) between the edge of your seat and the back of your knees. This prevents circulation issues and avoids that unpleasant pressure on your thighs.

Proper back support is just as crucial. A chair with lumbar support helps maintain the spine’s natural curve, preventing slouching and easing back pain. An ergonomic cushion can be a simple but effective fix if your chair lacks adequate support.

Long hours, tight deadlines, and an office culture that glorifies endurance over comfort—it’s a perfect storm for chronic pain. Lower back pain is already one of the leading causes of disability worldwide (WHO), and without intervention, it’s only going to get worse. But forward-thinking companies are taking note. More businesses offer ergonomic assessments, invest in adjustable chairs, and educate employees on small but impactful changes to improve posture.

The result? A workforce that’s healthier, more engaged, focused, and far less likely to call in sick. After all, comfort at work isn’t a luxury—it’s a necessity. So, before you power through another day of discomfort, take a moment. Adjust your chair. Your back (and productivity) will thank you.

Yours Ergonomically,?

Liz Piper

Chief Therapist