Ergonomic Office Chairs: Role in Reducing Back Pain

Most of us work 9-10 hours daily, which requires prolonged sitting on office chairs. While corporate working gives us a promising lifestyle, it can cause postural problems such as back pain in most people. As per a study by The Good Body, “A sedentary lifestyle is the main reason for back pain in 54% of cases.”

Office chairs are important pieces of furniture for anyone who spends significant time sitting at a desk or working on a computer. Good office chairs can help promote proper posture, reduce the potential risk of lower back pain, and improve overall comfort and productivity.?

Problems caused by poor posture and improper back support

Not maintaining proper posture or not having adequate back support can strain muscles and stress the spine. With time, the stress of poor posture can change the spine's anatomical characteristics, leading to constricted blood vessels and nerves and problems with muscles, discs, and joints. All of these can be significant contributors to neck and back pain, as well as fatigue, headaches and even troubles with primary organs and breathing.

A comfortable and supportive office computer chair can significantly reduce fatigue and discomfort. It can allow the user to focus on his/her work without being distracted by physical discomfort. Using a good computer chair can also help reduce the risk of back pain, musculoskeletal injuries and other health problems caused by poor posture or prolonged sitting.?

The breakthrough in workplace design: Ergonomics?

We discussed issues that can arise if we do not have a “good” or “comfortable” computer chair. What exactly does this good or comfortable chair mean??

The introduction of ergonomics has been able to define (and redefine) this. Ergonomics is the study of designing and arranging objects, systems, and environments in a safe, efficient, and comfortable way for the people who use them. In the context of work, ergonomics refers to the design of workspaces, tools, and equipment to fit the needs and abilities of the worker.

Now, coming back to chairs. Ergonomic office chairs are designed to promote good posture and reduce stress on the body while sitting for long periods. While there is no type of computer chair that is optimal for all patients, and an individual must determine their individual preference, there are some features that may be found on an ergonomic chair that help reduce back pain. These are:

• Adjustable height: An ergonomic chair should be adjustable so that you can find the right height for your desk and workstation.

• Adjustable seat depth: The seat should be adjustable so that you can find a comfortable position and maintain proper posture.

• Swivel: An ergonomic chair should be able to swivel, allowing you to move and change positions while sitting.

• Breathable and supportive material: The chair should be breathable and supportive to help keep you comfortable and prevent heat buildup.

All these features ensure that the office chair is as comfortable for the back as possible and causes the least amount of stress to the spine. Using an ergonomic chair can help reduce strain on your body and prevent common issues such as neck and back pain. Finding a chair that fits your body and meets your needs is crucial.

The importance of home office chairs in recent times

In the last 2-3 years, ‘work from home’ has become the new normal, thanks to the COVID-19 pandemic. Some offices have switched to a hybrid mode. However, we still see many people sitting on beds or slouching on their couches with their laptops. In the long run, this can prove fatal for the body and cause tremendous back pain.?

Long working hours require a proper workstation. Home office chairs are vital aspects for consideration. Let us find out more.?

Home office chairs are specifically designed for use in a home office setting. Some features to consider when choosing a home office chair include:

1. Adjustability: Look for an adjustable chair in terms of height, lumbar support, and armrests. This will allow you to find a comfortable position that promotes good posture.
2. Comfort: Choose a chair that is comfortable to sit in for long periods. Look for features such as breathable and supportive materials, padded seats and armrests, and contoured backs.
3. Mobility: Consider a chair with wheels or casters if you need to move around your home office frequently.
4. Style: Choose a chair that fits your personal style and the overall aesthetic of your home office.
5. Price: Determine your budget and look for a chair that fits within your price range.

Thus, choosing comfortable and supportive home office chairs can reduce strain on your lower back and promote good posture while working from home.

Now, we know that ergonomic office chairs are designed to help you maintain a good posture and lower body pain. But you must know how to use the chair properly. Many tips can help you reduce back pain while sitting in an office chair. These include:

• To avoid back pain, your buttocks should press against the back of the chair. You can use a cushion that arches your lower back slightly so that you don’t slouch down or slump forward slowly on the chair. This lower back support in the office chair design helps minimize the load or strain on your back.

• Adjust your chair's height so that your knees are bent 90 degrees and your feet are flat on the ground.

• Make sure that your chair provides good lumbar support. This can help reduce pressure on your lower back.

• Sit with a natural, upright posture, keeping your shoulders relaxed and your head level. Avoid slumping or slouching in your chair.

• Take breaks from sitting after every 30 minutes to stand up, stretch, and move around.

• Consider using a lumbar roll or other back support to help maintain proper posture while sitting.

• Choose a chair with good back and arm support to help reduce strain on your neck and shoulders.

• Ensure your computer or laptop monitor is at eye level to lower strain on your shoulders and neck.

• Use a footrest if your feet do not reach the ground while sitting to help reduce strain on your lower back.

It's also essential to pay attention to your overall body alignment and posture, both while sitting and standing. Maintaining good posture can help reduce strain on your back and prevent lower back pain.

Staying active: the key to reducing back pain in the office

Even if your chair design is advanced or you are using comfortable, ergonomic chairs, prolonged static posture can prove fatal for the back in the long run. It is a common contributor to muscle strain and back problems.

Avoid sitting in one posture for long durations to keep back pain at bay. Remember to get up, walk and stretch for 1-2 minutes every hour.

Even some movement like going to the washroom, walking or a quick stretch can prove beneficial. You must swear by a 20-minute daily walk or jog routine if you have a corporate working lifestyle. This helps improve healthy blood flow and carry vital nutrients to all the spinal structures.

Bottom line

You can take a few steps to help reduce lower back pain while you are in the office:

1. Use an ergonomic chair: Many people work sitting in an office chair that needs to be properly fitted to their body and provide lower back support. Make sure your chair is adjusted to your height and supports the natural curvature of your spine.
2. Take breaks: Get up and walk around at least once every hour to stretch your legs and back.
3. Use a footrest: If your feet do not reach the ground while seated, use a footrest to support your feet and help maintain proper posture.
4. Adjust your computer monitor: Make sure that your computer monitor is at eye level to help reduce strain on your neck and back.
5. Use good posture: Sit up straight and keep your shoulders relaxed. Avoid slouching or leaning forward while sitting.
6. Use a lumbar roll: A lumbar roll is a small, supportive cushion that helps maintain proper spinal alignment.
7. Exercise: Incorporating regular exercise into your routine can help strengthen your back muscles and reduce pain.

It is important to address any underlying issues that may be causing your back pain in order to find relief and prevent future occurrences. In case you feel that your back pain is constantly increasing or not easing, you should visit a physician for treatment. If you want doctor-recommended ergonomic chairs, you can connect with Delhi NCR-based Opus Indigo. Shop for ergonomic chairs here: https://www.opusindigo.com/store/Seating-c129665506?