How to Sit in Office Chair to Avoid Back Pain: Ways to posture and sit correctly

Are you experiencing back pain? If so, you may be sitting in a wrong position. This guide will teach you how to sit in an office chair correctly to avoid back pain. By following these tips, you can improve your overall health and well-being while working. Check how to sit in office chair to avoid back pain in your home office today!

How to Sit in Office Chair to Avoid Back Pain in Your Home Office

For starters to sit in an office chair to avoid back pain, just sit with your back to the chair backrest. This should eliminate 90% of your problems.

And with that keep your knee at a 90-degree angle to the ground.

This will keep your knee healthy!

Your entire home-work spaces should be ergonomic and adjustable – and you will not get any painful back, neck at all, ever.

Know what are the causes of back pain at work in a chair!

From poor posteur of the individual, cramped workspace, lack of ergonomic furniture etc can cause back pain.

If you are making your home office, you should consider all ergonomic and adjustable furniture so that you do not get ill, do not feel pain while at work.

You gotta do, what you love without pain.

Home office ergonomics

1. Poor Posture

Poor posture is the incorrect alignment of the body which can lead to back pain and other musculoskeletal issues.

When sitting at a workstation, poor posture can be caused by a number of factors such as an incorrect chair or desk setup, incorrect ergonomics, or poor work habits such as slouching or hunching.

Poor posture causes the spine to be misaligned and places excessive stress on the muscles and ligaments of the back and neck.

This can result in fatigue, pain, tightness, and stiffness in the neck, back, and shoulders.

Poor posture can also lead to poor circulation, limited mobility, and decreased stability in the lower back, which can all contribute to chronic back pain.

Your chair should have a lumbar support system in place to prevent any bad posture.

2. Excessive Sitting

Excessive sitting is not natural for our bodies. It can cause tension, stiffness, and pain in the back, neck, and shoulders.

In addition, sitting without proper lumbar or head support can lead to increased stress in the spine, resulting in an increased risk of neck and back pain.

Poor posture while sitting can also result in overstretching the spinal ligaments, which can cause damage to the spinal structures.

It can lead to circulatory issues as well as various aches and pains.

To prevent these issues, ergonomic chairs should be used to ensure that the body is in the correct position, and workers should take regular breaks from sitting to ensure that their muscles are not strained or overused.

3. Bad Chair

A bad office chair is one which does not offer adequate support for your back or which encourages an awkward body position.

Anatomy of ergonomic chair

A plastic chair is a prime example for this!

Poor body positioning or posture can have a negative effect on your circulation, and nerves, and can contribute to injuries and illnesses.

This is usually caused by using a chair that does not fit your body correctly or which does not provide the necessary ergonomic features.

Either way sitting in an office chair for extended periods of time can cause your posture to become static and out of alignment, which puts extra stress and strain on your back, shoulders, arms, and legs.

That is why many recommend taking walking breaks during office hours as per NY times.

4. Lack of Support

The lack of proper support for back pain at work is often caused by the bad arrangement of chairs and tables.

You should get chairs with a seat-height adjuster, soft seat cushion options, lumbar support, and 5 wheel star metal base.

I am not going for those high-end synchro-tilt options at all!

Get a regular ergonomic chair and you should be okay for many years to come.

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Having the right office chair and setting up the workspace properly to optimize back health is essential.

5. Muscle Tension and Fatigue

Muscle tension and fatigue from sitting in a static position for too long at work can cause back pain.

This is because maintaining a static posture for long periods of time can overstretch spinal ligaments, strain the spine, and cause pain and fatigue.

This can be avoided by ensuring that you have the correct posture when sitting and by taking regular breaks to stretch and move around.

Walking, stretching, and taking breaks every 30 minutes can help to promote blood flow and nourish the spinal structures.

Additionally, using lumbar support and ergonomic chairs can help reduce the amount of strain on the body, as well as prevent bending of the wrists and lifting of the shoulders, which can cause pain.

6. Poor Ergonomic Setup at Home or Work

Back pain at work was a common problem for many people working from home during the COVID-19 pandemic.

And after the pandemic, IT offices did not shift back to work from office mode.

They are continuing with work from home since it is beneficial for them.

But the back pain saga continues.

So if you are still working from home, like me then you should consider a proper workstation setup, which encourages an awkward body position.

Never use or stop using regular tables or kitchen countertops, or by working in a lounge chair or on a bed.

Worksapce at home around a bed

I used to do office work on the bed and the result was deep pain on the neck and scapula.

Working with a laptop or dual monitors can cause further strain on the neck and shoulders.

Dual monitor office setup

My setup of one ultrawide monitor works great though.

In order to prevent back pain, it is important to invest in the right furniture and equipment for a home office setup.

This should include a desk that can be adjusted to the correct height.

And an ergonomic adjustable chair is a must-have to save your health.

And is most important to take regular breaks in order to move around and promote circulation.

What are the symptoms of office back pain?

The symptoms of back pain at work typically include muscle strain, fatigue, poor posture, tension, numbness and tingling, dizziness, difficulty in walking or standing, and radiating pain from the spine.

BackPain at office

Poor posture often occurs when you slides forward in your chair, slouches, or leans towards your computer.

Holding a phone between the ear and shoulder for an extended period of time can also cause tension in the spine.

A cramped workspace can lead to tension if the employee cannot move freely and office chairs without proper lumbar support can cause poor posture and back pain.

An office where I worked once, had no room to spread my legs at all.

And as a result, I was getting thigh and foot pain all day.

Other factors that can contribute to back pain at work include stress, an unhealthy lifestyle, lack of exercise, and jarring movements such as lifting something incorrectly or twisting the body in an awkward way.

How do you get rid of lower back pain from sitting in a chair?

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Step 1: Choose the right office chair

When choosing an office chair, it’s important to consider the type of chair, its adjustability, the materials used and its cost.

The adjustable chair is the popular option when it comes to office chairs.

Ergonomic office chairs are designed to promote proper posture and alleviate back pain.

These chairs often have adjustable features, lumbar support, and comfortable cushions.

They are a great choice for those who need a chair that provides extra support for their back.

The castor wheels are good for moving around as well.

These have the ability to rotate and tilt, making it easier to move between tasks.

They are a great choice for those who need a chair that can move with them.

A good chair will eliminate your lower back pain in a sitting position.

Step 2: Adjust your desk chair for optimum back support

If your back hurts from sitting at a desk then do these! These will help you not to get any sore back from sitting at desk and working for your boss.

Step 1: Maintain a comfortable distance from your desk so that your arms don’t have to stretch too far to reach your keyboard and mouse.

Padded armrest

Step 2: Ensure that your arms are comfortably supported by the armrests at a slightly more than 90-degree angle. Adjust those chair armrests.

Step 3: Adjust the height of the chair so that your knees are at or slightly lower than your hips.

Step 4: Get the right lumbar support by adjusting the back to a reclined position of 100 to 110 degrees.

Keep your hips far back in the chair so your lumbar can be fully supported.

Lumbar pillow

Step 5: If your chair doesn’t have built-in lumbar support, you can use a thick throw pillow to provide extra cushioning.

Step 6: Adjust the office chair so that your posterior is pressed up against the back of the chair, your lower back is arched slightly, and your arms are raised at the shoulders when using the armrests.

Step 7: Ensure that your gaze meets the centre of the computer screen when typing and working. If not, adjust the computer screen level.

Step 3: View your computer screen with a straight neck

  1. Put your screen in front of you at a comfortable viewing height. Don’t look down at your screen, like to a laptop on a table or to your phone.

Clue to seat on a chair for office work

Don’t angle your screen so you must twist your neck; put your keyboard and mouse in front of you with your screen straight in front of you. Your gaze should be aimed at the center of your computer screen.

  1. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine. If you don’t have an adjustable monitor, you can buy monitor arms.
  2. Sit roughly 20 to 40 inches away from your monitor to avoid eyestrain and awkward postures.

The monitor should be about an arm’s length away from you, and the top of your screen should be just below your eye level.

If you wear glasses or corrective lenses, you may have to adjust the position of your monitor to match the focal length of your glasses.

  1. Keep your monitor and keyboard centered in front of you.

If you constantly twist your neck to look at your monitor or your paperwork, you can easily end up with neck and shoulder pain.

  1. If you use two screens, determine how much time you spend on each and position them accordingly. Keep the one you use most often in front of you, and move the other to the side.
  2. If you use a laptop, make sure you use an external keyboard and mouse with either a laptop stand or an external monitor.

This will help reduce headaches, shoulder, and upper, and lower back pain.

Step 4: Put your keyboard and mouse or touchpad at a comfortable height in front of you

Wrist position

To put your keyboard and mouse or touchpad at a comfortable height in front of you, begin by sitting as close as possible to your desk with your upper arms parallel to your spine.

Rest your hands on the work surface, such as a desktop or computer keyboard.

Step 6: Alternate between typing/mousing and using voice input

To maximize comfort and reduce strain, it is beneficial to alternate between typing/mousing and using voice input.

Alternate between typing/mousing and using voice input in every hour. This will help reduce the risk of discomfort and strain.

Step 8: When sitting, rest your feet flat on either the floor or a foot support

When sitting in an office chair, it is important to ensure your feet are properly positioned to minimize strain on your lower back and promote good blood circulation.

To maintain proper posture, your knees should be bent at about 90 degrees, with both feet firmly planted on the floor and the lumbar spine positioned against the back of the chair.

And your lower back should be supported by lumbar support that can be adjusted to suit your back.

Your arms should rest easily on the desk with elbows positioned at 90 degrees, and your computer should be positioned directly in front of you.

Step 10: Avoid prolonged sitting for computer work

Aim to get up every so often from your desk throughout the day. Take a 5-minute walk around the block, stand up to work for a few minutes, make copies, or step outside for some fresh air.

If you have access to a sit-stand desk, aim for 30 minutes sitting down and 30 minutes standing up.

Make sure items you access frequently are within your “primary zone” and adjust your chair and keyboard so that your elbows are at an open 100 – 110 degrees.


What is the importance of maintaining a good posture while sitting?

Maintaining good posture while sitting is essential for optimal spine health and overall comfort. Poor posture can lead to increased back pain, muscle strain, and spinal disc damage.

How posture effects spine disc pressure

What are the benefits of using a lumbar support cushion?

A lumbar support cushion helps your lower back maintain its natural curvature as you sit, reducing the pressure on your spine.

It also improves comfort for both healthy individuals and those suffering from lower back pain, as research shows that lumbar cushions with a cutout design work best.

Office ergonomics guide

How do I adjust my office chair to achieve the best posture?

Ensure low back support – Make sure your posterior is pressed up against the back of the chair and your lower back has a slight arch. If not, you can use a lumbar support cushion.

Armrests: Your elbows should form a 90-degree angle when your hands are on your work surface. Adjust the office chair’s height, if necessary.

Computer Screen: Make sure your computer screen is at eye-level -Your gaze should meet the centre of your computer screen. Adjust the computer screen’s level if needed.

Slouching is bad for long sitting hours

Avoid slouching – Slouching can overstretch spinal ligaments and strain discs and spinal structures. Make sure to keep your back aligned against the back of the chair and your shoulders straight.

Why take breaks between work

Take regular breaks – It’s important to move around and stretch every half hour to maintain healthy blood flow and enhance comfort and productivity.

What is the proper position for my elbows when sitting?

The proper position for your elbows when sitting is to have them at a 90-degree angle. Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine.

Adjust your office chair height either up or down if your elbows are not at a 90-degree angle.

How can I make my office workspace ergonomically friendly?

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  1. Position everything within arm’s reach: Place all items that you use often, such as pens, tape, and your telephone, within easy reach and close to your keyboard. Avoid straining or leaning to reach items.
  2. Adjust your monitor height: Raise or lower the top of your monitor to eye level. This will allow your gaze to fall naturally on the area of the screen that you look at most often, preventing you from having to tilt your head or lean forward.
  3. Adjust the monitor brightness and size: Make sure the brightness on your computer screen is not too low. If you have to squint to read something, consider adjusting the size of your font to maintain good posture while reading.
  4. Adjust your desk or chair height: Ensure your work surfaces are at comfortable heights, so you are not leaning forwards or straining upwards. If your chair and desk are at the correct height, your elbows should form a 75 to 90-degree angle when your hands are on the surface of your desk, and you are sitting up straight.
  5. Invest in ergonomic office furniture: Invest in ergonomic office furniture, such as adjustable desks and special chairs that engage your core, to help further improve your workspace. Make sure your legs and feet fit comfortably below the desk, and your knees have room to move. Place books under your keyboard if necessary to ensure the desk height is correct.
  6. Use a lumbar support pillow: If your chair does not have lumbar support, you can use a lumbar support pillow. Make sure the pillow is the right size to support your lower back without making you slump or arch your back.
  7. Adjust your seat: If you don’t have space for a new desk, you can try adjusting your seat to make your workspace more comfortable. A good office chair should be ergonomic and adjustable to support your back, arms, legs, and butt.

By following these steps, you can set up an ergonomically friendly workspace that helps you stay productive and comfortable.

What are the symptoms of poor posture and sitting position?

Poor posture and sitting position can have a range of symptoms, including back pain, neck pain, shoulder pain, and tension in the spine, arms, and legs.

Prolonged sitting can also lead to fatigue and muscle strain, which can worsen underlying conditions such as a herniated disk.

Poor posture and sitting position can also cause poor circulation and can reduce performance and productivity.

About the clumsy Author

I work from an old house with a garden.

I had to make a few adjustments and buy a few items to make myself comfortable while I do work from home.

And also managing an old house with damp walls, insects and other issues is not easy. And if you are in a same situation like me then my words will help you a lot.

I have tried to write on all the things needed to make a Work from Home office in India and a safe home and that resulted in

I am experienced with electrical appliances, solar system set up, gardening, insecticides and work from home setup.

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