Aching Back? Try These Office Chair Hacks

Aching Back? Try These Office Chair Hacks


Do you sit in an office chair 8+ hours a day? If so, you don’t want a sore back! This is unfortunately common. But you can make simple adjustments to your chair to reduce the risk of lower back issues.

Here’s how to ensure lasting support for your back and arms:

  1. Understand how chairs are designed and constructed.
  2. Adjust chairs accordingly.
  3. Implement office chair hacks.

These simple solutions can help manage aches and pains associated with long hours at a desk. So try them out!

The Benefits of an Ergonomic Office Chair

Ergonomic office chairs are in high demand. They offer a more comfy and body-friendly seating experience. Stress on the neck and back can be lessened. Support for the spine is also gained. Tiredness can be reduced and posture improved. All this adds up to an overall wellbeing boost.

So, let’s dive deeper and explore the advantages of these chairs:

Proper Posture

Ergonomic office chairs come with many important benefits, one being improved posture. The main aim of these chairs is to reduce the pressure on your spine, by giving good back support. It should place you in a comfortable, neutral position and provide good lower spine support. Note that neutral posture isn’t the same for everyone – it’s all about finding which position works for your body.

To maintain good posture when sitting in an ergonomic chair, you must adjust it correctly. Start off by setting the seat height – make sure your feet are flat on the floor, with your thighs parallel. Next, adjust the backrest tilt to give appropriate lumbar support, and keep your shoulders relaxed in a neutral position. If you’re making frequent changes in seat tilt or armrests, use a tension control knob to lock them in place. Lastly, give yourself time to get used to the chair – it may take a few days before you feel comfortable.

Improved Circulation

Good circulation is a must for good health. An ergonomic office chair helps with this. It is designed to move with and support your body and back. This reduces strain and encourages better blood flow. This makes breathing easier and helps relax tight muscles. They get more oxygen, which boosts energy and helps the body heal faster.

In conclusion, improved circulation means more alertness and better focus at work.

Reduced Stress

An ergonomic office chair has many advantages for those who work long hours on a computer or in a sedentary job. It reduces the risk of musculoskeletal disorders and helps to create a comfortable environment with improved posture.

The chair is tailored to the user’s body measurements, forming the perfect seated position. This helps to reduce muscle strain and posture problems. The chair has support for the neck, head and arms. Its backrest should be higher than the user’s shoulders and the lower back should be supported. Adjustable armrests keep forearms parallel with legs whilst typing or using a mouse. This reduces restrictions on arm movement and increases productivity. The seat also has cushioning which forms a bucket shape for back support, helping to keep spinal curvature intact.

Ergonomic office furniture allows for maximum concentration with no strain after hours of work. This lowers stress levels and supports physical health. Employees get more creative, productive and satisfied with their job!

Office Chair Hacks

Do you have a sore back from sitting at your desk too long? Being in a regular office chair for hours can cause pain. You need to find a way to make it more comfortable.

Here are some tips to help ease the aches and keep you comfy while you work:

  • Adjust your chair height so that your feet are flat on the floor and your thighs are parallel to the floor.
  • Use a lumbar support to help maintain the natural curve of your spine.
  • Take frequent breaks to stretch and move around.
  • Sit with good posture – keep your shoulders back and relaxed, and your chin tucked in.

Adjust the Height

Adjust your office chair to fit your body. Put your feet flat on the floor and bend your knees at a 90-degree angle. This can help reduce back problems. Your hips should be a bit higher than your knees. Have someone stand behind you, to check the space between your knees and chair. Or use a ruler.

Also, adjust the armrests. They should support your arms. This helps with posture and stops back and shoulder muscles from overworking. If your chair has wheels, remember to lock them.

Add a Lumbar Support

Searching for the simplest way to look after your back? A lumbar pillow is the solution! There’s a range of shapes, sizes, and heights – so finding one that fits your office chair is easy. Look for adjustable straps and memory foam padding to get your perfect fit. To optimise usage, sit at around 125-135 degrees. Invest in a pillow designed for office use to prevent lower back pain when sitting at a desk all day.

Adjust the Armrests

Armrests, when set correctly, can give extra support for your arms and shoulders. Begin by setting the height of the armrests so your elbows are at a regular angle – not too high or too low. The armrests should also be wide enough for you to rest your forearms on them with some space. Don’t make them too wide as it can push you out of a relaxed position.

The armrests should be set back from the chair’s seat, so they don’t limit your arms and shoulders. That way, no part of your body will be strained or hurt while working. It’s best to find an ergonomic office chair with adjustable armrests that can be changed depending on the individual’s size and shape. The fabric should also be breathable, like mesh or leather.

Use a Footrest

If your feet don’t fit on the floor when you’re sitting in your office chair, a footrest can help. It will give your back muscles relief and stop fatigue on your feet and legs. Pick a footrest that you can adjust for height. Some ergonomic chairs have built-in footrests. This lets you move between sitting and standing, with support and balance. It will improve circulation and comfort.


Small changes to your office chair and posture can make a huge difference in relieving discomfort and pain. Remember that one chair or solution won’t work for all. Pay attention to how your body feels and find out what works for you. Try different hacks like adjusting the tension, lumbar support, arm rests, and foot rest until you find the perfect fit.

It’s essential that you practice good posture when seated at your desk. Also, exercise regularly to strengthen other muscles, reducing the pressure on your back. Do this consistently and it will not only help reduce back pain symptoms but also prevent future issues.

Frequently Asked Questions

Q: What are some common causes of back pain while sitting in an office chair?

A: Poor posture, lack of lumbar support, sitting for extended periods of time, and a chair that doesn’t fit properly are all common causes of back pain while sitting in an office chair.

Q: How do I adjust my office chair to reduce back pain?

A: Adjust the height of the chair so that your feet are flat on the ground and your knees are at a 90-degree angle. Use a cushion or lumbar roll to support your lower back, and adjust the backrest angle to avoid slouching.

Q: What exercises can I do to alleviate back pain?

A: Stretching, yoga, and core strengthening exercises can all help alleviate back pain. Taking frequent breaks to stand up and stretch can also help.

Q: Is it better to sit on an exercise ball instead of an office chair?

A: While sitting on an exercise ball can help improve core strength and posture, it may not provide the proper support for those with existing back pain. It’s best to consult with a healthcare professional before switching to an exercise ball as a chair.

Q: What should I look for when buying an office chair to prevent back pain?

A: Look for a chair with adjustable height and backrest angle, lumbar support, and armrests that can be adjusted or removed. Make sure the chair is the right size for your body type.

Q: How often should I replace my office chair?

A: If your chair is showing signs of wear and tear or if you’re experiencing back pain despite following good sitting posture, it may be time to replace your chair. It’s recommended to replace office chairs every 5-10 years.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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