Office Chairs and Bad Backs: What’s Causing it and How to Reduce it

Sitting in the same position for eight hours each day, as we do in the office or when working from home, can place significant strain on your back that you probably don’t notice minute-by-minute. Without the correct equipment, office chair and sitting position, you’ll find the musculoskeletal problems that cause back pain will develop.

If you’re susceptible to back pain at work, there are things you can do to alleviate the problem. This article will help you understand the potential causes and provide helpful tips and advice so you can work free from discomfort.

What causes bad backs at work

Before you make changes to your workstation, it’s important to try and grasp the cause of your back pain. This could be one of many things – finding out which is relevant to you is key to fixing the problem.

Sitting position

Your parents and teachers at school probably spent plenty of their time telling you to sit up straight or not slouch in your chair – and with good reason. When leaning forward in your chair, the pressure on your back and neck is increased.

When you’re young, with youthful bones and muscles, this won’t have been a problem. But old habits die hard, and when you hit adulthood aches and pains can develop from years of poor sitting positions.

If you find yourself slouching or leaning forward, sitting up straight will instantly result in less strain being placed on your lower back. It will also increase the strength of your core muscles.

There is some evidence that going a step further and leaning back might be an even better solution, especially if you suffer from chronic back pain. A 2006 study from the University of Alberta showed that sitting back at a 135-degree angle resulted in less strain than sitting upright at 90-degrees. However, sitting upright still resulted in less strain than sitting forward.

Sitting as far back as 135-degrees is probably impractical when trying to use a keyboard and monitor, so experiment with your workstation and see what brings you the most comfort.

Ineffective setup

Sometimes our equipment can work against our attempts to be comfortable at work. It’s remarkable the difference good ergonomically designed office furniture makes; if you’ve made adjustments to your sitting position without success then it’s the next place to look.

You need a workstation that supports your efforts at work every day. That means an office chair that’s designed for those with lower back trouble, a sensible desk arrangement that has everything in reach, and a monitor that doesn’t leave you craning your neck.

Inactivity  

Standing up reduces the pressure on your spine better than any sitting position could. That’s why it’s so important to take regular breaks and move around. At least every hour (though ideally every 30 minutes) you should get off your seat to stretch your spine and the muscles in your back.

You can have all the right equipment, but ultimately your back isn’t designed to be stationary for several hours. Moving around more is a simple but incredibly effective remedy for lower back pain.

Lifting

For most of us this won’t apply, but those with labour-based jobs may spend a lot of time lifting heavy objects, which can strain our backs.

If this is a regular part of your job, or you’re about to do some one-off heavy lifting, speak to your HR department or representative. They are required by law to offer guidance and advice for any heavy lifting that takes place in the workplace – regardless of whether this is part of your daily duties or not.

If you work at a small company or have no HR department or official to speak to at that time, refer to the government’s advice on heavy manual lifting.

What office chair features you need for bad backs

The office chair is the more important piece of equipment for sufferers of back pain. If you’re in need of an ergonomic upgrade, be sure that it has all of these features for the ultimate in comfort during your working day.

Lumbar support

The lumbar refers to the lower part of your spine. Ergonomic office chairs feature extra protection in the lumbar (or lower back) area, providing a cushion between you and the back of your chair. Lumbar support also helps maintain the natural curvature of your spine by pushing your lower back inwards.

Five-star wheelbase

One of the biggest causes of back pain when working in an office is simply the constant moving around in unnatural positions. If you’re having to stretch to grab things, you’re placing unnecessary strain on your body.

With a five-star wheelbase, you can push off with your feet and wheel over to anything you need to retrieve, reducing the strain on your lower back.

High, reclining back

As you recline back in your seat, the pressure shifts from the lower back to the upper back and neck. With that in mind, an office chair with a high back and headrest is essential to maintaining good ergonomics in all areas of your back.

How to sit to alleviate back pain

While sitting back and improving your general back position is important to reducing back pain, maintaining good posture can be done in many ways. Take these tips and apply them next time you head to your desk.

• Both feet should be flat on the floor
• Don’t cross your legs
• Keep your hips and knees at 90 degrees
• Maintain the natural arch in your back
• Position the top of your monitor in line with your eye-level

Now you know the significant causes and best solutions to bad backs in the office, all that’s left is to get the right equipment. At Furniture At Work, we provide an array of expertly crafted office chairs that bring you all the support you need to remain comfortable and productive throughout the day.