How does your office chair look like? Do you know the ideal chair that you should use while at work? Do you know that your office chair could be the reason why you always have a back pain?

Earlier in my corporate career, I used to struggle with back pain so much so that I had my small cushion that I could always use to support my back. Well, aside from other unhealthy habits that could be the cause of my pain as my doctor would later diagnose, the quality of the office chair and workstation set-up was a big contributor especially while I spent about 8 hours, 5 days a week at my desk.

Poor ergonomics in the workplace can lead to health issues such as sore joints and muscles, tingling in the hands, fingers and limbs, pain and stiffness in the neck and back, headache, etc.

If your work requires sitting for long hours, you require a chair that is comfortable and does not cause any long term injuries.

Below are important features of a good office chair:

1. Adjustable seat height: The height of a good office chair must be easily adjustable. Such height will not only allow you to keep your thighs parallel to the floor, but also keep your feet flat on floor. This height also allows your forearms to be level with the work surface.

If your seat is too low, your elbows will be below your desk surface. You will be stretching to reach your desk, phone, and keyboard. This can quickly lead to issues such as shoulder pain from leaning on the desk or over-reaching.

If your seat is too high, you may start to slouch or have poor posture from typing all day. Your feet won’t be on the floor either, contributing to your back discomfort.

2. Lumbar support: The lumbar spine has an inward curve, and sitting for long periods without support for this curve tends to lead to slouching (which flattens the natural curve) and strains the structures in the lower spine. An ergonomic chair should have a lumbar adjustment (both height and depth) so each user can get the proper fit to support the inward curve of the lower back preventing slumping and relieving stress on the spine and pelvis.
3. Swivel: improves user maneuverability and makes moving around easy without twisting and stretching the spine. Getting a swivel seat will help to keep you from straining while reaching for things. If you can turn your entire seat, rather than twist your back, you will prevent injury.
4. Proper seat depth and width: removes undue pressure from your knees. A chair that is not wide enough for your hips or deep enough for your backside will not provide adequate support.
5. Armrests: allows your shoulders to relax, ease neck tension and reduce pressure on your lower back. Arm rests can help you maintain your upright posture, unload your upper back and torso and help you get in and out of your chair. Whether you are tall or short, chairs with adjustable arm rests can be beneficial to ensure that your arms are at a 90-degree bend to help you avoid leaning on your desk while you are using the mouse and keyboard.
6. Headrest: A good quality headrest supports the back of the head and upper neck, therefore reducing tension in the shoulders and upper torso.
7. Seat material: The material on the office chair seat and back should have enough padding to be comfortable to sit on for extended periods of time. Having a cloth fabric that breathes is preferable to avoid sweating.

A good office chair is not a luxury but a necessity for your general health.

Aside from a good chair, ensure to stretch, take breaks regularly and walk around every few hours to improve blood circulation, avoid stiffness and improve your fitness.