How to Reduce Back Pain

Sitting for long periods in an office chair can cause back pain, or worsen existing back problems. This is because sitting in an office chair, or any other static position, can cause low back pain. It can also worsen existing back problems.

Sitting in an office chair for long periods of time can cause a person to slump over or slouch in the chair. This posture can strain the spinal ligaments, as well as the surrounding structures and discs. Incorrect sitting postures can cause damage to spinal structures, and worsen back pain.

Guidelines to Setup an Office Chair

When used correctly, an ergonomic office chair can be a useful tool to maximize back support and improve posture. It is not enough to have an ergonomic office chair. You must adjust the chair to your body in order to increase comfort and decrease pain.

First, determine the height of the person using the office chair. The type of work being done and the height of the person using it are the main factors that determine this decision. You may need to adjust the position of the ergonomic chair or the height of your desk or workstation.

After the workspace is set up, the user can adjust his or her office chair to suit their body. These are the main guidelines that will ensure your office chair and work space are as comfortable and stress-free as possible.

Elbow measure

Begin by sitting as close to your desk as you can, so your upper arms are parallel with your spine. Place your hands on the work surface, such as a desk. desktop, computer keyboard). Adjust the height of your office chair to adjust your elbows so they are at 90 degrees.


You should be able to slide your fingers under the edge of your office chair. You can prop your feet up using an adjustable footrest if it is too tight. If you’re taller than average and have more than one finger between your thighs and the chair, it is necessary to raise the desk or surface so that the chair can be raised.

Calf measure

Keep your bottom against the back of the chair and try to place your fist between your calfeel and the front of the office chair. If this is difficult, the chair may be too deep. Adjust the backrest forward and insert a low back support, such as a pillow, or a pillow, or buy a new office chair.

Low back support

Your bottom should be press against the back of the chair. There should be a cushion so your lower back arch slightly, but not so much that you slump forward. To minimize strain on your back, the low back support of the office chair is crucial. Do not slump forward or slouch in your office chair as this puts extra strain on the structures of the low back and, in particular, the lumbar discs.

Resting eye level

Sit comfortably, with your head facing forward. Close your eyes. Slowly open your eyes. Your eyes should point towards the center of the computer screen. To reduce strain on your upper spine, adjust the height or depth of your computer screen to match your gaze.


The armrest on the office chair should be adjusted so that your arms are slightly lifted at the shoulders. An armrest in your office chair can help relieve some strain on your shoulders and lower back. It should also make it less likely that you slouch forward.

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