Why Your Office Chair May Be Causing Your Back Pain

Let’s be honest—most of us spend way too much time sitting. Whether you’re cranking out emails, stuck in Zoom meetings, or gaming after hours, that office chair is basically your second home. And if you’ve ever stood up from your desk and thought, “Yikes, my back feels 20 years older than me,” you’re not alone.

Here’s the thing: your chair might be the silent culprit behind that nagging back pain. The good news? A few simple tweaks can make a world of difference.

1. Posture Check: Are You Slouching, Or Leaning To The Side?

I know I’m guilty of it too—hunched shoulders, leaning forward to squint at the screen, leaning to the side, legs tucked under. Over time, that slouch strains your spine and muscles.

🔷 Quick Fix: Sit all the way back in your chair, keep your feet flat on the floor, and adjust your screen so your eyes look straight ahead (not down).

2. The “Too Soft” Trap

That cushy office chair that felt like a cloud when you bought it? Yeah… not always your friend. Chairs that are too soft let your pelvis sink and your spine lose its natural curve.

🔷 Quick Fix: Look for a chair with firm, supportive padding and adjustable lumbar support. Or add a small pillow/rolled-up towel behind your lower back for extra support.

3. Armrest Awkwardness

If your chair’s armrests are too high or too low, your shoulders are going to be in constant tension mode. Think shrugging for hours without realizing it.

🔷 Quick Fix: Adjust your armrests so your elbows rest comfortably at about a 90-degree angle, close to your body.

4. Leg Dangling = Back Pain Brewing

If your feet don’t touch the ground, your lower back works overtime trying to stabilize you. That’s like standing on tiptoes all day—ouch.

🔷 Quick Fix: Feet flat on the floor is the goal. If you’re shorter and the chair won’t lower enough, grab a footrest (or even a stack of books).

5. Motion > Sitting Still

Even the best ergonomic chair can’t fix the fact that our bodies aren’t designed to sit still for 8+ hours. Movement is medicine.

🔷 Quick Fix: Stand, stretch, or walk for 2–3 minutes every 30 minutes. Set a timer if you need to—your spine will thank you.

6. Bonus Hack: The Core Connection

Strong core muscles help support your spine, meaning less strain from sitting.

🔷 Quick Fix: Try sprinkling in some gentle core exercises (planks, bridges, or even seated marches at your desk). No gym required.

The Bigger Picture

Yes, the right chair matters—but here’s the truth: most of the back pain I see in my office isn’t from a single “bad chair day.” It’s from those little habits that build up over time—slouching, not moving enough, ignoring the early warning signs.

That’s why I always say: first we catch up to the problem, then we keep up with it. If you’re already dealing with pain, let’s get you some relief. Once you’re feeling good again, regular wellness checkups help keep things from sneaking back.👋 Ready to kick the “bad chair backache” to the curb? Book your appointment today and let’s get you sitting (and moving) pain-free again. Book your appointment today!