Home Office

Back Problems? Your Home Office Chair May Be to Blame

A home office chair is often considered to be just another piece of office furniture. It’s not unusual for someone new to remote work to go out and buy the cheapest chair possible, just so they can have a designated place to sit. But as we learn more about spine health, it is important to understand the impact that a bad office chair can have on your back.

Posture is important

A quality office chair will help align your back in a position that provides the most support for your body. But even the best of chairs can’t compensate for poor posture and improper use. That’s why it’s important to properly align your chair to make sure that you are sitting at your desk at the right angle.

While many people only think about the position of their back when choosing and setting up a chair, it is just as important to pay attention to your arms, legs, and neck. Here are a few tips from Spine-health to help you keep your body aligned properly:

  1. Your chair should be in a position so that when you sit up, you are looking directly at your computer screen. If you have to look up or down, you are causing unnecessary strain on your neck. Adjust your seat up or down to bring your eyes to the same level as your computer screen.
  2. Your elbows should be at a 90-degree angle when your hands are resting on your desk.
  3. You should be able to fit your fist between your calf and the seat of your chair. If you are unable to do so, your chair is too deep.
  4. The back of your chair should provide just enough support to cause a slight arch in your lower back.
Your kitchen table chair won’t do you any favors | Submitted by Shane Carrick

Your chair is an investment

Remember, your desk is likely where you will be spending a good share of your working day. Your office chair is not something you want to skimp on. It may take some trial and error to find the right one, but it is important to find a chair that will keep you comfortable all day long.

We’ve created a list of a few of our favorite ergonomic chairs to help you get started. Don’t be afraid to go into the store and sit on a few (or ten) until you find the right one. 

Consider mixing things up

No one said you have to sit at a desk all day. One of the perks of working remotely is that you are in control of your office environment. This means you can buy whatever type of chair or desk your heart desires.

While a good office chair can make all the difference, sometimes just getting out of the chair and standing up can help. Consider purchasing a home office standing desk. This will allow you to get up and stretch and relieve some of the pressure on your back.

Standing from time to time can go a long way | Submitted by Andrew Blomberg

Remember to stay active

Sitting all day long is not good for anyone. In addition to proper posture and the right office furniture, staying physically active is an important part of keeping the back pain away. Exercise not only helps prevent back pain, but it will also keep you healthier.

Try to incorporate regular exercise into your daily routine. If you can, go for a jog or enjoy a group fitness class during your lunch break. Short on time? Stretch your legs and go for a 10-minute walk around the block. The little bit of exercise will get your blood flowing, re-energize you, and keep your muscles limber.  

Share your remote work tips with us by filling out this 10-minute survey to get featured in our Rolling Remote series!