Lower Back Pain From Your Office Chair - 4 Things To Look For | Cardin & Miller

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Lower Back Pain from Your Office Chair – 4 Things to Look For

Lower back pain getting you down at the office? Do you sit in an office chair all day and constantly end up with sore shoulders, back muscles, or neck? Are you wondering if the culprit could be your office chair?

Well, you’re probably right; its pretty likely that your office chair is to blame. From the wrong height to insufficient lumbar support, there are many ways that even the most expensive office chairs can cause muscle strain without proper ergonomic design.

But why is it important to have an ergonomically designed chair for your workstation? And how can you optimize your office space for maximum comfort?


Why A Proper Office Chair Matters For Your Spinal Health

Many of us spend much of our day in an office chair working at a computer screen. But have you ever thought about your chair’s impact on your health? A proper office chair is essential for supporting good posture and spinal alignment. It can help reduce your risk of back and neck pain, fatigue, and general discomfort. It may not seem like a big deal, but investing in a quality office chair can go a long way in keeping your body healthy and comfortable throughout the workday. So, the next time you’re in the market for a new chair, remember to prioritize comfort and ergonomics over aesthetics for the sake of your health.

lower back pain
Lower back pain can be troublesome

How To Choose The Right Office Chair

Look for ergonomically designed chairs that are adjustable and supportive.

Searching for the perfect chair can seem like an endless task but keep going. Investing in an ergonomically designed chair that is both adjustable and supportive will do wonders for your comfort and productivity. But with so many options available, it’s important to consider your unique needs.

  • Do you prefer a high backrest or a more minimal design?
  • Would you benefit from adjustable armrests?
  • Or a seat that can tilt forward and backward?

Whatever your preferences, finding the right chair will make a world of difference in your daily routine, and your body (particularly your spine) will thank you for it.

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Pay attention to the material of the seat, cushioning, and armrests.

When purchasing furniture, it’s easy to get caught up in aesthetics and forget practicality. However, paying attention to details like the material of the seat, cushioning, and armrests can make all the difference in how the chair functions and how comfortable you feel daily. Whether working from home or binge-watching your favorite show, having a comfy seat with ample cushioning can prevent aches and lower back pain caused by prolonged sitting. Additionally, armrests can provide much-needed support for your arms and shoulders, reducing strain and promoting better posture. So, when hunting for an office chair, pay attention to the details that will maximize your comfort.

Try different chairs to find the right one for you. 

If you experience back pain while working from home, you may not be sitting in the right chair for your body. With so many different types of chairs available to buy, choosing the right one can be quite a task. However, trying out many different chairs is the best way to find the perfect fit for you. Sit in different chairs at your local office supply store, or try out chairs your friends, family, or colleagues use. You may be surprised at how much of a difference it makes to your comfort, productivity, and overall well-being when you find the right chair. So don’t rush; don’t be afraid to experiment and find the perfect chair for your body’s needs.

Consider adding an ergonomic footrest to relieve pressure off your feet.

Picture yourself sitting at your desk, typing away on your computer for hours. Your feet begin to ache, and you find yourself shifting your weight from one foot to the other. What if there was a solution to alleviate that pressure and discomfort? There is – an ergonomic footrest. It will improve your posture, help prevent lower back pain, allow for increased blood flow, and reduce the strain on your feet. Like finding the right office chair, investing in a footrest is a small change that can make a big difference in your comfort level during those long and stressful workdays.

Get up and move around at least once every hour to avoid chronic back pain.

Sitting still for a long time can take a toll on your body. It also one of the major causes for lower back pain. Whether at the office, watching TV, or playing video games, sitting still for hours on end can result in poor posture and even long-term, chronic back pain. But fear not; all you need to do (as well as get a good chair) is to get up and move around at least once every hour. Taking short breaks to stretch your legs and move your body can make a big difference. Set a reminder or keep a water bottle nearby that you must keep getting up to fill. Not only does it improve your physical health, but it also helps clear your mind and improve your overall productivity. So, don’t be tempted to stay glued to your seat all day; remember that a little movement can go a long way in preventing lower back pain.

office chair lower back pain
The lumbar part of the spine is affected.

How Physical Therapy Helps With Chair-Related Lower Back Pain 


If you’ve already invested in a good office chair and tried all the tips mentioned above and still have lower back pain, we would 100% recommend that you talk to an experienced physical therapist and have them evaluate your lower back pain to find out what’s going on. It could be related to your office chair, but the pain could well be coming from something else entirely that requires medical attention. So, it’s important to get a proper diagnosis before assuming that it is your chair and chucking it in the trash. 

Millions of Americans struggle with lower back pain because of poor posture, weak muscle tone, and being stuck in a single position all day. But how can physical therapy help with this chronic issue that affects so many office workers?

The short answer is yes. Physical therapy can alleviate the aches and pains associated with a sedentary job and sitting in an office chair for too long. 

Sitting in an office chair for a long time wreaks havoc on your back, causing pain and discomfort. While regular breaks and proper posture can help alleviate some of the pressure, physical therapy is a really effective way to treat and prevent back pain caused by office chairs.

Physical therapy is a form of rehabilitation that deals with the body’s movement and function. It can effectively treat various ailments, including back pain caused by sitting in poorly designed office chairs. We use a range of techniques to help relieve back pain and improve muscle strength and flexibility. We may also use stretching exercises, massage, heat and cold therapy, or prescribe specific exercises for you to do at home.

By working with a physical therapist to fix your lower back pain, you gain tools and techniques to help you manage your back pain symptoms, prevent future work-related injury, improve your posture, and help you feel better both at work and outside the office. We also help you get to the root of your back pain and teach you how to prevent it from happening again. 

You can also do some things at home to improve your symptoms. Stretches like the cat-cow pose and hamstring stretch help to lengthen tense muscles while strengthening exercises like planks and bridges help to improve stability and support the back. The downward-facing dog pose and child’s pose can also effectively relieve pressure and stretch the spine. Aerobic exercises like swimming and hiking can also help to improve your fitness level and reduce pain. But don’t worry if you don’t know where to start or what to do. We can help you determine the best exercises for your needs and goals. 

You can also work on your posture to reduce the severity of your back pain symptoms. Sitting at a desk day after day takes a toll on your posture. It’s easy to slump forward in your chair while staring at a computer screen, but poor posture can lead to back and neck strain and pain, headaches, and even poor digestion. The good news is that improving your posture while sitting in an office chair is easy. Start by adjusting your chair’s height so that your feet stay flat on the floor and your knees are level with your hips. Then, sit up straight and engage your core muscles while relaxing your shoulders. Remember to take breaks often and stretch your neck and back to prevent stiffness. 

Incorporating stretches like the seated spinal twist and the cat-cow pose – while you’re sitting in your chair – can also help relieve back tension and promote healthy spinal alignment. Consistency is key, so make it a habit to stretch regularly and prioritize your physical well-being.

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