How to Sit on an Office Chair?


A comfortable chair helps to relieve back pain and prevent damage to the spine. The chair must provide the proper lumbar and pelvic support that can make the back muscles less stressed. It must support better posture, less fatigue, and better breathing. The most critical function of office chairs is to help employees maintain a good posture while working. A better posture can lead to better health and enhanced productivity. If the chairs are uncomfortable, employees may find it challenging to sit on them and work for several hours. 

Tips To Avoid Back Pain

Lumbar adjustment 

People sit in different positions throughout the day while working. Adjust the back support for each position to sit in the correct posture with significant support for the back. Maintaining a good posture is essential for spine health.

Height adjustment

The height and depth of the chair should be adjustable so that employees can make adjustments to sit comfortably with adequate support to the back and neck. The lumbar support needs to be adjusted to fit the curvature of the spine while reclining or upright positions.

Armrest adjustment

Armrests play a crucial role because they support the arms and elbows and support the spinal column. Resting your arms on the armrest will stabilise the spine and eliminate pain and injury. The armrest reduces the weight placed on the spinal column by 10%. The increased amount of weight placed on the spinal column may lead to back pain.

Good posture

A good ergonomic chair helps to prevent health issues, but a bad posture invites health issues. Employees should be conscious of their posture and avoid sitting in positions that are unnatural for the body. Good postures put less stress and tension on your neck and back.

Walk around

Standing up and walking around reduces the risk of back pain. Generally, many office workers never stand after sitting down in their workspace. They move out of the office chairs only during break time or at the end of the day. Sitting in a chair continuously for long periods exerts pressure on the spine. Sitting can compress the spine three times more than standing. Walking around for five minutes every half hour alleviates the stress on the spine.


The eyes should be on a level with the centre of the computer screen. Straining continuously to view the computer screen puts pressure on the neck. It happens when the screen is too high, too low, too far away, or too dim. The strain on the neck is eliminated by positioning the screen, keyboard, and mouse at the proper distance.

Stretching exercises

Some stretching exercises promote spine health while working. They can be done while sitting in the workstation. Stretching also increases the blood supply to the brain, reduces fatigue, improves posture, and removes musculoskeletal disorders like carpal tunnel syndrome, muscle strain, and tendonitis.

Foot position

The foot must be placed flat on the floor while sitting on the work chair. A footrest must be used by people who cannot put their foot flat on the floor. Employees should not cross their legs while sitting as it can cause posture-related problems. Keeping the leg in certain positions can decrease the amount of blood running through the body. The best way to sit is to position your upper legs at 90 degrees to the body. It will reduce the strain on the pelvic area.

Usually, office chairs used in many offices are designed to provide maximum comfort to employees. Only when the workers are comfortable can they perform well and boost their productivity. Chairs play a significant role in maintaining the health of the employees of an organisation.


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