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How To Adjust Office Chair For Back Pain? | Simple And Easy Steps [2023]

Most people experience back, shoulder, or neck problems when sitting in an office chair for a long time. Studies say that prolonged sitting at a desk can lead to musculoskeletal issues, and this is a common issue. Incorrect sitting postures and not having a properly adjusted chair are culprits for back pain. 

Therefore, you should always adjust your office chair, so that there are no back or shoulder issues during your work at the desk, and you can feel comfortable. To adjust your office chair you must learn how to adjust office chair for back pain. This article will guide you properly in adjusting your office chair.

Common Causes of Pain When Sitting in an Office Chair 

Common Causes of Pain When Sitting in an Office Chair

There are some specific reasons for the pain of sitting in an office chair which we will discuss before going through the methods of adjusting the chair. So, there are a number of factors that trigger your pain when you sit at your desk for long periods. The two main factors include,

Incorrect Sitting Posture

The main reason for back or shoulder pain while sitting in an office chair is the wrong posture. Many people have to spend 8/10 hours in the chair to accomplish their work.

However, the human body is not designed to sit still for long periods of time, therefore, sitting still in a chair for a long period of time can cause many physical problems, such as upper & lower back pain, shoulder & neck pain, and leg pain. 

Moreover, the wrong posture causes pressure on your spinal discs as well as back muscles. When you work continuously, your core muscles get tired, and you often lean back in your office chairs.

Therefore, while sitting on the chair, always follow the correct sitting posture, as well as avoid sitting in the chair for a long time continuously. In between work, get up from your chair and take a short walk for a while and let your body relax.

Incorrect Sitting Posture

Incorrect Adjusted Chair

Most workplaces provide standard-size office chairs, which are fit for some individuals, and not for some individuals, as there is no standard size for a human being.

In such a situation, people who are short according to the height of the chair, their feet are not able to touch the ground properly while sitting on the chair, which causes their back and leg pain.

Back pain is also caused by not adjusting the backrest properly. That’s why the correct adjustment of the chair is very important.

For these reasons, ergonomic training should be offered to everyone so that they know how to keep themselves healthy while working. This article will tell you how often might ergonomic training be offered in the workplace.

How to Adjust Office Chair for Back Pain?

how to adjust office chair for back pain

You can improve your sitting posture and reduce back pain by adjusting your office chair in a few particular ways.

1. Adjust the Chair Height

The height adjustment of the chair is the most important aspect when it comes to the adjustment of chairs. Typically, the lever for this has up and down arrows and is located on the right side.

While adjusting the height of the office chair, always keep in mind that your elbows must be at the height of the desk.

If you are using a standing desk, and one that can be adjusted, it is necessary to set the chair to your preferred height before adjusting the desk to elbow height.

2. Make Sure Your Feet are Planted on the Floor

Whenever you sit in a chair, make sure your feet are flat on the floor. For this, you should sit on a chair and make sure that your feet are planted firmly on the ground. In order to maintain good posture and have a comfortable lower back, you need proper leg support. A desk footrest is necessary to correct your posture. To get the proper foot height, foot posture, and knee posture use a quality footrest.

3. Adjust the Chair Angle

Your Feet are Planted on the Floor

You can adjust your chair seat horizontally or at a modest angle if you use an ergonomic office chair. A pleasant sitting posture that maintains good posture is achieved by tilting the seat horizontally or rearward.

However, it can tempt you to get up from your desk. Reduced pressure beneath the thighs, an open hip angle, and better back posture are all benefits of sitting with a little incline in a forward position toward your desk.

4. Adjust the Backrest Angle

Usually on the right, with the back and forward arrows visible, is the lever for adjusting the backrest angle. When you work in an ergonomic workplace, it is best to maintain a reasonably upright posture. The backrest is more comfortable than reclining down when speaking.

5. Adjust the Backrest Height

Adjust the Backrest Height

Every chair has a different way of adjusting the backrest height. In accordance with the backrest, you might need to loosen the lever. If there isn’t a lever, the adjustment must be ratchet-style.

These enable changes by merely dragging upward and making one click at a time. The backrest will return to its initial position at the bottom once it reaches the top position.

6. Adjust the Armrest Height

If your chair armrests restrict you from sitting as near to a desk as you desire, this results in poor posture. Position the armrests so that they can fit beneath the desk by adjusting them. There are chairs with more and less adjustment.

You can change the size of the lumbar cushioning more or less depending on your needs if you use a chair with adjustable lumbar cushioning in the backrest.

In order to prevent lower back pain, it offers a better fit between the curve of your lower back and lower back support.

Adjust the Armrest Height

how to adjust office chair for back pain? [Conclusion]

If you feel uncomfortable sitting in an office chair, adjusting the chair is crucial. You should not ignore the matter of sitting comfort. Improperly accommodating sitting in a chair will not only cause you discomfort while sitting but can also cause pain in your back, neck, legs, feet, and shoulders. Ergonomic chairs come with adjustable features that allow you to adjust the height, backrest, and armrests of the chair as per your requirement.

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