A Guide to Kneeling Chairs: Pros, Cons and How to Use Them

The original kneeling chair was created in 1979 by Hans Christian Mengshoel. It was called the Balans chair and revolutionised the standard chairs found in most offices. Today, they’re characterised by the way they’re used – kneeling.  

As employees look for inventive ways to minimise the strain of office life on their bodies, kneeling chairs are becoming more commonplace. But are they a reasonable solution to the aches and pains of life behind a desk? How are they supposed to be used? 

This guide takes a deep dive into kneeling chairs, leaving you clued up as to how they might fit into your office environment. 

What is a kneeling chair? 

Take a look at kneeling chairs, and you’ll immediately notice several differences between them and more commonly used office chairs. There are two cushioned areas, one for the bottom and the other for the shins. Unlike standard office chair practice, the feet generally do not touch the ground. 

With no back rest, users are pushing their body weight forward onto the knees and shins, allowing the body to spread its weight more evenly so there isn’t as much pressure on the lower back and thighs. Instead, the shins and knees take about 20% of that weight, helping to relieve pressure on the back and improve posture. 

With a standard office chair, you are sat at a 90-degree angle with the majority of your weight going into your bottom and the backs of your thighs. A kneeling chair drops your thighs so that the angle is wider between your lower back and thighs, usually at about 60 or 70-degrees. 

The chair can reduce the strain on your lower back and helps to keep your core muscles engaged for a more active sitting posture. They can easily be stored under the desk, ensuring the office space still looks neat and tidy. 

How to sit on a kneeling chair 

It’s important that you sit on the kneeling chair correctly, otherwise you could do more damage to your posture. Here’s how to do it in just a few steps: 

Step 1. Sit on the chair normally 

To start with, sit on the chair like you would any other with your bottom on the seat and your legs on the floor.  

Step 2. Get comfortable 

Adjust your position until you’re comfortable.  

 Step 3. Get your legs in position 

Then, lift your legs to put your knees on the pads provided. 

This seating position may feel strange at first as your muscles aren’t used to it. However, as you continue to use the chair little and often, you’ll begin to see a difference and find a comfortable, neutral position. 

Your knees shouldn’t take the brunt of your weight - your bottom should still do this - but the position helps to support your back and alleviate some of the pressure on your spine. If you find that your knees are hurting, you’ll need to adjust your posture so that your bottom is on the seat properly and not perching on the edge. 

If you’re quite tall, you may find that your legs don’t sit comfortably on the shin pads. Most kneeling chairs will be adjustable so you should be able to alter the position of the chair to suit your height. 

You should regularly switch your position throughout the day. You could start with both knees on the pads, and then take one leg off and leave one leg on, before switching over. You should also frequently switch between your kneeling chair, a regular office chair and a standing desk (where possible) to keep all parts of your body moving and active. 

Kneeling chairs: The pros and cons 

Benefits  

• Pelvic and hip position 

Kneeling chairs open your hips and pelvis, resulting in better alignment of your spine, back, neck and shoulders, which encourages better posture. This also improves digestion, as your internal organs are less compressed against your pelvis.  

• Core and back muscle development 

Without the use of a back rest, the position of your body engages your back and abdominal muscles. Over time, you’ll develop stronger back and core muscles.  

• Reduce pressure on spine and back 

With the help of a handy backrest, we can quickly see ourselves slouching in a traditional office chair. Over time, this can lead to back and neck pain and circulation problems. Kneeling chairs take the pressure off these areas and give them a rest.  

• Less distraction at work 

Aches and pain can be a source of distraction when you are trying to work. By using a kneeling chair, you can cut down on the complications and ensure you stay focused on the task at hand each day. 

Drawbacks  

• Restricted leg movement  

Kneeling chairs leave little flexibility for your legs, as they tend to hang in mid-air unable to move any great deal. Over an extended period, this can lead to circulation problems. 

• Pressure is on the knees and shins 

The lack of movement in your legs can also increase the strain on your shins and knees. Again, kneeling chairs aren’t meant for extensive use. If you do, you’ll find your knees and shins cramping up and aching.  

• They are quite impractical  

Office swivel chairs are a practical choice. You can move around freely and reaching for objects within your vicinity isn’t a difficult task. With kneeling chairs that practicality is largely removed. With your feet in the air, your ability to move around is restricted. 

Are kneeling chairs good for you? 

To some, kneeling chairs look like an unnatural way to sit – but what impact do they really have on our bodies? Are they a miracle cure to persistent back pain and poor posture, or are they in fact an office workplace fad? We looked at the facts.  

Kneeling chairs and back pain 

If you suffer from back pain, a kneeling chair could help ease your symptoms. 

Kneeling chairs are designed to make your back arch. This is due to the way your hips are positioned when you’re sat in the chair. Your hips are connected to your lower back muscles, so sitting incorrectly is one of the main causes of lower back pain. The chair works by re-angling your hips and putting less pressure on the facet joint. This gives your hips more room and movement, providing a much more natural sitting position. 

Also, your lower back doesn’t have to work as hard to keep you in an upright position which should relieve any pain. Instead, the vertebrae in your back will stack correctly on top of each other to provide the support you need.  

There’s science to backup the claims of kneeling chairs too. This study published in the Annals of Physical and Rehabilitation Medicine journal found that the use of kneeling chairs reduced lordosis (excessive inward curvature of the spine) in both healthy people and those suffering from lower back pain. 

Kneeling chairs and posture 

Traditional office chairs provide lots of back support. Whilst this is a good thing, it means that your body doesn’t need to use any muscles to support you as the chair is doing this job for you. This is why people are known to slump in their chairs. 

Kneeling chairs keep your spine in a neutral position. By sitting in a kneeling chair, you’re forcing your core muscles to work harder and stay engaged to keep you in an upright position. It’s therefore likely that you’ll notice improvement in your core muscles after using the chair a little bit every day over a period of time. 

A kneeling chair might not be as beneficial for people with knee problems, as you’ll be putting more strain on this part of your body. For those without any history of knee issues, this isn’t a problem. 

Improved posture could be better for your organ function too. This could help you become more productive at work. When you sit in the correct upright position, the lungs are able to take in more air and the heart can circulate blood around your body more efficiently. The additional oxygen can supply your brain, making you more productive and less tired during the day. 

A further study of 20 people published in the Studies in Health Technology and Information journal found that kneeling chairs maintain a greater lumbar curvature of the back than standard computer chairs. Back complications are linked to poor natural curvature of the back, leading this study to point towards potential benefits of kneeling chairs.  

Should I buy a kneeling chair? 

If you’re thinking of purchasing kneeling chairs for your office, there are some things to be aware of. The chair needs to meet the DSE (display screen equipment) standards and regulations. These state that: 

• The chair must be stable and allow the user easy freedom of movement and a comfortable position 
• The chair shall be adjustable in both height and tilt and a footrest should be made available to those who need one 
• The employee must be provided with a suitable chair on a five star base 

Thanks to the final point, all members of staff should have a standard office chair and the kneeling chair should be available to staff if and when they need it. The kneeling chair shouldn’t be used as a replacement to their usual desk chair. The idea is that your employees can swap between the two regularly.