Office Spine Health 101: Correct Office Chair Posture

Back pain, particularly lower back pain, is an all too common occurrence. Lower back pain is the leading cause of disability in people 45 years old and younger, and more than 25% of the working population is affected by lower back pain each year.

With all of the advancements in technology over the past few decades, it’s estimated that nearly 75% of workers in industrialized countries have sedentary jobs that require sitting for long periods of time. Poor office chair posture is one common cause of back pain. If you answer ‘yes’ to one or more of the following questions, your back pain may be a result of poor office chair posture:

  • Does your pain worsen at certain times of day? Example: Pain flares up after an 8-hour workday spent sitting, but not on days off.
  • Does your pain go away after you switch positions?
  • Was the onset of your pain sudden and accompanied by a new job, chair, or car?

Whether you answered ‘yes’ or ‘no’ to the questions above, keep reading to discover how to maintain the correct office chair posture.

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Office Chair Posture Checklist

When it comes to practicing correct posture, consistency is key. So, set a reminder to check your posture 2-3 times a day. During these daily checks, ensure your posture follows each bullet point below:

  • Align your back against the backrest of your chair.
  • Your elbows should be bent at a 75-90 degree angle.
  • Keep both feet flat on the floor.
  • Your knees should be even with your hips or slightly higher.
  • Keep your shoulders straight, making sure to avoid slumping or leaning forward.

Want to test your posture to see if you’re sitting correctly? Follow the steps below.

  • Sit at the end of your chair and slouch.
  • Sit up as straight as you can, accentuating the curve of your back as much as possible and hold for a few seconds.
  • Release the position into a comfortable, upright position.
  • What you’re feeling now is proper sitting posture.

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