Back pain – what your office chair setup should be.
Office Chairs - What is important?
Low back pain is a common complaint among office workers, with long hours of sitting and poor ergonomics often contributing to discomfort and pain. The right office chair can make a significant difference in managing and preventing low back pain. In this article, we will discuss the key factors to consider when selecting an office chair that can help alleviate low back pain and provide recommendations based on expert insights and ergonomic guidelines.
Understanding Low Back Pain in the Office:
Not one of us is the same shape or size. We all bring our unique history to our chair. An injury from a childhood sporting accident, a loss of strength due to a pregnancy or a slow gain in weight with the years. As such our office furniture needs to be able to adapt and help accommodate these individual concerns.
Key Features of the Best Office Chairs for Low Back Pain:
Features to consider for an office chair
- 1. Lumbar Support: Adequate lumbar support is crucial for maintaining the natural curve of your lower spine. By lumbar support we identify the need to have our natural “C” curve supported. Adjustable lumbar supports are the only way to fit the height and degree of your back curve. You should feel easy contact with all of your lumbar curve.
- 2. Key chair measurements: A good office chair should be highly adjustable. This includes the ability to adjust the seat height, tilt, and armrests.
a) Seat Height recommendation; International Standards are well established for office ergonomics though rarely discussed. ISO 5970 recommends the following chair/desk height combinations.
For people <183 cm - 460mm/750mm
For people >183 cm - 500mm/805mm - b) Seat Tilt; What we are looking for is a hip angle of 100 to 120 degrees. This is best done with a small forward tilt of the chair seat and a reclining of the chair back to a maximum of 115 degrees. You will find your natural state somewhere between these markers.
- c) Armrests; need to be around 250 - 260 mm above the chair seat height.
- 3. Ergonomic Design: Ergonomics is the science of designing tools, equipment, and furniture to fit the human body's natural movements. A chair with an ergonomic design can help reduce the risk of low back pain.
- 4. Seat Depth and Cushioning: The seat depth should allow you to sit with your back against the chair while leaving a small gap between the seat's edge and your knees. For smaller adults this depth should be no more than 420mm and up to 480mm for adults.
The cushioning should provide comfort without being too soft. Ideal thickness is 3 to 5 cm with the cushion firmer and thicker at the rear - 5. Seat contours: 50% of our seated weight is borne by 8% of our buttock area, known as the ischial tuberosities. Seat contouring and cushioning will distribute the seated load over a larger area of the buttock and tend to rotate the pelvis forward leading to better load distribution.
Prolonged sitting in poorly designed chairs can strain the lower back, leading to pain, stiffness, and decreased productivity. It's essential to recognize that not all office chairs are created equal, and choosing the right one can have a positive impact on your overall well-being.
Call us if you need help with this issue. When trust and experience matter.
.As chiropractors we are well trained to provide this advice so feel free to contact us and discuss your options.
You need more info? Feel free to contact us by phone (9480 4383), email (northcotechiro@gmail.com) or book through our website.
Why do so many people suffer from back pain?
