Office Chairs and Bad Backs: What Causes Them and How to Reduce Them

Sit in the same position for eight hours every day, just like us

do in the office or while working from home, can put significant stress on your back that you may not realize from minute to minute. Without the right equipment, office chair and sitting position, you will find musculoskeletal problems that cause back pain to develop.

If you are prone to back pain at work, there are several things you can do to overcome the problem. This article will help you understand the potential causes and provide helpful tips and suggestions so you can work discomfort-free.
What causes bad back at work

Before you make any changes to your workplace, it is important to try to understand the cause of your back pain. It may be one of many things – figuring out which one is relevant to you is key to solving the problem.

Sitting position

Your parents and teachers at school probably spent a lot of time telling you to sit up straight or not slouch in your chair – and with good reason. When the chair leans forward, the pressure on your back and neck increases.

When you are young, with young bones and muscles, this will not be a problem. But old habits die hard, and as you reach adulthood, aches and pains can develop from years of poor sitting posture.

If you find yourself slouching or leaning forward, sitting up straight will reduce the strain on your lower back. This will also improve your core muscle strength.

There's some evidence that going a step further and leaning back may be a 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 produces less strain than sitting upright at a 90-degree angle. However, sitting up straight still produces less strain than sitting facing forward.

Sitting 135 degrees away may not be practical when trying to use a keyboard and monitor, so experiment with your work station and see what makes you most comfortable.
Ineffective settings

Sometimes our equipment can hinder our efforts to feel comfortable at work. It's incredible the difference that ergonomically designed office furniture makes; If you've made adjustments to your sitting position without success, then this is the next place you should look.

You need a workstation that supports your efforts at work every day. That means office chairs designed for those with lower back problems, practical desk setups that have everything within reach, and monitors that don't make you crane your neck.

Not active

Standing reduces pressure on your spine better than any sitting position. That's why it's so important to take regular breaks and move around. At least every hour (although ideally every 30 minutes) you should get out of your seat to stretch your spine and back muscles.

You can have all the right equipment, but ultimately your back is not designed to stay still for several hours. Moving more often is a simple but very effective treatment for lower back pain.
Appointment

For most of us, this isn't the case, but those in labor-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 will be doing one-time heavy lifting, talk to your HR department or representative. They are required by law to provide guidance and advice for any difficult work that occurs in the workplace – regardless of whether this is part of your day-to-day duties or not.

If you work at a small company or don't have a human resources department or official to talk to at the time, take a look at the government's advice on manual lifting of heavy objects.
What office chair features do you need for a bad back

Office chairs are more important equipment for back pain sufferers. If you need improved ergonomics, make sure the device has all these features for maximum comfort during your workday.
Waist support

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

Five star wheelbase

One of the biggest causes of back pain when working in the office is constantly moving in unnatural positions. If you have to stretch to pick something up, you are putting unnecessary stress on your body.

With a five-star wheelbase, you can push with your feet and turn whatever needs to be picked up, reducing strain on your lower back.
Tall, lean

When you lean back in a chair, the pressure moves from your lower back to your upper back and neck. Therefore, an office chair with a high back and headrest is essential to maintain good ergonomics throughout your back area.
How to sit to relieve back pain

Although sitting back and correcting your back position in general are important for reducing back pain, maintaining good posture can be done in many ways. Take these tips and apply them the next time you go to your desk.

Both feet should be flat on the floor
Don't cross your legs
Keep your hips and knees at a 90 degree angle
Maintain the natural arch in your back
Position the top of the monitor at eye level

Now that you know the significant causes and best solutions for back pain in the office, all that remains is to get the right equipment. At Furniture At Work, we provide a range of expertly crafted office chairs that provide all the support you need to stay comfortable and productive all day long.