Sitting Posture in the Office to Reduce Back Pain

Back pain is the result of many factors and most of the time, it could mean underlying health problems. Through many studies, doctors found out that the leading cause of back pain is incorrect posture. Mostly, people who work sitting for an extended period in an office suffer more with back pain. So, the solution is to correct your sitting posture in the ergonomic office chair to reduce back pain.

How to Correct Sitting Posture in the Office to Reduce Back Pain

You can correct your posture in two ways. One, you can correct posture with proper sitting habits. Two, change your office chair. Third, sleep correctly. Fourth, do some exercise routines to correct posture.

As you work and concentrate, you often forget about everything, including how you sit. Over time, you develop incorrect posture habits that contribute to back pain. This back pain gets worse if you don’t do something about it.

Often, work pressure, habit, and fatigue are the culprit of improper posture. However, you can still correct it. It’s hard, but it isn’t impossible.

What should you do to correct your sitting posture?

First, remember the right angle. Everything should be at 90 degrees: your elbows, knees, feet, and chin. If you look sideways, imagine the right angle on those areas.

When all of these areas are the right angle, your spine is more likely in a straight position. When one or two of these areas are slightly above or below the 90-degree benchmark, you’re slouching, or you’re leaning backward.

Second, forget about slouching. Slouching is a sign of insecurity and laziness. Be aware of how you sit. Don’t lean forward. Your shoulders should be straight.

Third, your monitor should be at an eye level. How do you know if it is eye level? Again, follow the right-angle rule. Your monitor should be in front. If your monitor is located sideways, make sure you don’t twist your neck looking at it for hours. Your body should be parallel to the location of your monitor, and keyboard.

Fourth, take breaks. Sitting posture in the office to reduce back pain also involves the proper taking of breaks. If you have coffee breaks at work, grab this opportunity to stretch and stand. Moving around helps break the monotony of office work. Most importantly, it reduces pressure in your spine and encourages blood flow throughout your body.

Fifth, discipline yourself. Give a reward if you think you’re doing the right thing. Punish yourself in a way that’ll motivate you to practice correct sitting posture. In the long run, proper habits will reward you in ways you don’t expect

Appropriate Chair Matters

Your office chair and its design matter in correcting your sitting posture. Your chair should have an ergonomic design. What are the factors to consider in choosing the right chair for your office?

  • Reclining Features

Your chair should support your weight when you recline your upper body. Occasionally, throughout the day in the office, you feel the desire to lean backward. This action often relieves the tension off your lower back. A beautiful, ergonomic chair can carry your upper body weight and won’t make you feel like you’re toppling over.

  • Backrest Height

Some people ignore the proper height of the backrest. Some chairs have higher than the required height, while others have a lower backrest. There are three types of backrest: low, medium, and high. The low backrest supports the lumbar region while the medium height reaches up to the shoulder blades.

Chairs with high backrest are often suitable for people with neck pains. The best chair for office work is those with medium height backrest. It’s comfortable enough to support your back and but not too comfortable that’ll make you fall asleep throughout the day.

  • Lumbar Support

The best chair with lumbar support is adjustable, vertically. You can lower or raise the chair to provide proper support. Lumbar support is vital in sitting posture in the office to reduce back pain. In case the backrest doesn’t support your lumbar, you can place a lumbar foam. This foam provides the necessary curvature in your back to maintain lumbar health.

  • Seat Height

This factor is the most controversial one. The general rule is there should be a small gap between your knees and the edge of the seat. Your feet rest naturally on the floor. If your feet don’t touch the floor, you can use a footrest or adjust the height of the seat. However, remember to adjust the seat position concerning the height of your desk.

If you adjust your seat, so your feet fall flat on the floor, make sure that your shoulders aren’t hunched up when you rest your arms on your desk. Otherwise, you’ll be putting a strain on your upper back portion.

  • Armrests

They provide natural support while sitting and are entirely personal preference. Some people prefer chairs with armrest while others don’t like to have them. In case you want armrests on your chair, these parts should have a natural angle when your rest your arms on them.  Armrests break the monotony of sitting straight for hours and should have created a 90-degree angle when you rest your arms.

Benefits of Sitting Correctly

  • Reduction in the back especially on lower and upper back portions
  • Reduced fatigue or stress since you can work comfortably and longer hours
  • Ability to do more work and become more productive
  • Reduce risks of developing slip disks
  • The appearance of being tall


Sitting posture in the office to reduce back pain is essential. You will reap the rewards in the long run, although reverting to bad posture habit is more natural than maintaining good posture. Here are a few tips to avoid while practicing good posture.

Lastly, avoid crossing your legs under the table. This action blocks normal blood flow into your feet. Second, combine proper posture habits with adequate exercise. There is a lot of exercise routine that can help you maintain a balanced activity.