Choosing the best chair
As a Winnipeg chiropractor I often treat with lower back, upper back or neck problems as a result of sitting for long periods of time. This often stresses the muscles, joints, ligaments, intervertebral discs that support the spine. This leads to pain, muscle tightness, and even headaches. Though not always debilitating, these problems tend to get in the way of us living our lives to the fullest. I often get asked, “What is the best office chair to use?”. This is a tough question to answer because everyone is different.
What Is the Ideal Office Chair?
An Evidence-Based Guide for Sitting All Day
For workers, in Winnipeg, who sit at a desk all day, the question of the right office chair is common. Many assume that investing in a high-end ergonomic chair will prevent back pain, but research does not support that idea. A chair can improve comfort and reduce load, but no single chair will eliminate back pain. What matters more is how you use your chair and how frequently you change position throughout the day. Movement variability and load tolerance play a much larger role than any single “perfect posture.”
Why Sitting All Day Becomes a Problem
Your spine is built to move and adapt, but problems arise when tissues are exposed to sustained load without variation. Prolonged sitting reduces movement variability, increases passive tissue strain, and may lower tolerance over time. Discomfort is often a sign of accumulated load rather than structural damage. Systematic reviews examining occupational sitting show associations between prolonged sitting and low back pain, although causation remains debated (Roffey et al., 2010). Workstation changes alone rarely prevent back pain, but they can reduce discomfort when combined with movement and exercise (van Niekerk et al., 2012; Driessen et al., 2010). The pattern is clear: static positions over long periods increase discomfort, whereas variation improves tolerance.
Can an Ergonomic Chair Prevent Back Pain?
Cochrane and other systematic reviews report mixed findings regarding workplace ergonomic interventions. Chair upgrades can reduce short-term discomfort, but evidence for long-term prevention is limited (van Niekerk et al., 2012). Interventions that combine chair adjustments with exercise or education show stronger effects than chair modifications alone (Driessen et al., 2010). An ergonomic chair may help you feel better while sitting, but it cannot replace regular movement and building tissue tolerance.
Adjustable Chairs Versus Fixed Chairs
Randomized trials demonstrate that adjustable chairs reduce discomfort more effectively than fixed chairs. Features such as adjustable seat height, seat depth, backrest recline, and lumbar support allow workers to change posture and reduce sustained tissue load (Robertson et al., 2009). Workers with pre-existing low back pain report the greatest benefit. Brand is far less important than fit and adaptability. Chairs that lock you into a single position increase sustained load and discomfort, while adjustable chairs support variation throughout the day.
Does Lumbar Support Help?
Lumbar support can reduce short-term discomfort and redistribute load during prolonged sitting. Some studies show reductions in erector spinae muscle activity when lumbar support helps maintain slight lordosis (backwards curve), but evidence that it prevents future low back pain is weak (Shariat et al., 2018). Use lumbar support if it feels comfortable, and adjust or remove it if it restricts movement. It is a tool for comfort, not a guarantee of injury prevention.
Sit-Stand Desks and Position Changes
Sit-stand desks reduce overall sitting time and can decrease short-term low back discomfort. Long-term prevention of low back pain remains uncertain. Standing for hours is not a solution; the benefit comes from alternating between sitting and standing. Consistent findings across studies emphasize that changing position frequently is more effective than maintaining a static posture, whether seated or standing.
The Role of Movement Variability
Microbreak studies show that brief changes in posture or light movement every 30 to 60 minutes reduce discomfort and improve tolerance. This supports the principle that tissues respond well to variation rather than rigid stillness. The best chair is one that allows position changes easily and encourages regular movement throughout the day.
What to Look for When Buying an Office Chair
When choosing a chair for prolonged desk work, prioritize adjustability over brand or style. Look for adjustable seat height so your feet rest comfortably on the floor, seat depth to avoid posterior pelvic pressure, backrest recline with tension control, adjustable lumbar support, and armrests. A stable five-point base ensures safety and mobility. Mesh versus cushion is less critical than the ability to change position naturally. Whenever possible, test a chair for 15–20 minutes to see whether adjustments feel intuitive and support movement.
When it comes to purchasing a chair though, comfort and adjustability is most important. When looking at chairs ask yourself these questions:
- Does the seat pan fit you comfortably? Ideally, the seat pan should not press up against the back of your knee (the popliteal fossa) because it will lead to too rigid of a sitting posture. It should also be contoured to allow for even distribution of pressure but too deep of a contour which will lead to restriction of leg movements.Saddle type seats are preferred.
- Can you adjust the seat height? A seat that allows you to adjust the height of the chair is ideal especially if the chair is going to be used by more than one person. If the seat is too low there will be too much pressure on the ischial tuberosities (the bone you sit on). If the seat is too high there will be an increase in pressure on the back of the thighs.
- Can the angle of the back rest be adjusted? To reduce the amount of muscle activity of the erector spinae muscles (the muscles of the spine that travel all the way up the spine to the neck and head) and pressure on the intervertebral discs having a chair that can be angled backwards slightly with an angle of 95 to 105 degrees from horizontal is ideal.
- Is there any lumbar support? When a person slumps forward into their seat this results in more strain/pressure on the intervertebral discs. Having a chair which provides lumbar support, even when the back rest is angled, will further help reduce strain on the spine and limit forward and backward slumping.
- Are there armrests and can they adjustable? Ideally the arm rests should be able adjustable up and down and in and out. The arm rests should be adjusted to support the arms so the muscles of the “shoulder” (trapezius, levator scapule and rhomboids) can be relaxed.
If you are in the market for a chairs and you want to objectively evaluate and compare chairs take a look at this ergonomic seating evaluation form provided by Cornell University
How to Use Your Chair Properly
Even the best chair fails if you remain locked in one position. Recline your backrest periodically, shift your seat depth, adjust lumbar support when needed, and alternate between upright and slightly reclined positions. Stand briefly, walk, or perform light mobility exercises every 30 to 60 minutes. Perfect posture is not the goal—avoiding prolonged static exposure is. Your tissues tolerate varied load better than fixed angles.
When a Chair Will Not Solve the Problem
If you have persistent or recurring back pain, equipment alone may not resolve it. Pain is influenced by load tolerance, conditioning, stress, sleep, and movement habits. Many desk workers benefit from combining ergonomic improvements with structured exercise and gradual load exposure. In Winnipeg, the most effective strategy for office workers typically combines an adjustable chair, regular movement breaks, and a rehabilitation or conditioning plan to improve tolerance to sitting demands. A chair can reduce load, but movement and capacity building are essential for long-term comfort and function.
Can an office chair prevent back pain?
No chair can prevent back pain on its own. An adjustable chair can reduce discomfort, but regular movement and building physical capacity are more important than any single piece of equipment.
What is the best office chair for sitting all day?
The best office chair is one that allows adjustment. Look for adjustable seat height, seat depth, backrest recline, lumbar support, and armrests. The ability to change position matters more than brand.
Does lumbar support actually help back pain?
Lumbar support can reduce short-term discomfort and improve sitting tolerance. It does not prevent future episodes of low back pain by itself.
How often should I move if I sit at a desk all day?
Aim to change position or stand up every 30 to 60 minutes. Even brief movement breaks improve comfort and reduce sustained load on the spine.
Is a sit-stand desk better than a chair?
A sit-stand desk can reduce total sitting time, but standing all day is not a solution. Alternating between sitting and standing works better than staying in one position.
Are expensive ergonomic chairs worth it?
Cost does not guarantee benefit. Adjustability and fit are more important than brand or price. A mid-range chair that allows proper adjustments can work just as well.
Why does my back still hurt even with a good chair?
Back pain is influenced by load tolerance, conditioning, stress, and overall activity levels. A chair can reduce load, but long-term improvement often requires exercise and gradual capacity building.
References
Driessen, M. T., Proper, K. I., van Tulder, M. W., et al. (2010). The effectiveness of physical and organisational ergonomic interventions on low back pain and neck pain: a systematic review. Occupational and Environmental Medicine, 67(4), 277–285. https://pubmed.ncbi.nlm.nih.gov/19854495/
Robertson, M. M., Ciriello, V. M., & Garabet, A. M. (2009). Office ergonomics training and a chair intervention. Applied Ergonomics, 40(1), 124–135. https://pubmed.ncbi.nlm.nih.gov/18407250/
Roffey, D. M., Wai, E. K., Bishop, P., et al. (2010). Causal assessment of occupational sitting and low back pain. Spine Journal, 10(3), 252–261. https://pubmed.ncbi.nlm.nih.gov/20171997/
van Niekerk, S. M., Louw, Q. A., Hillier, S. (2012). The effectiveness of ergonomic interventions for preventing work-related musculoskeletal disorders. Cochrane Database of Systematic Reviews. https://pubmed.ncbi.nlm.nih.gov/22513947/
Shariat, A., et al. (2018). Effects of stretching exercise training and ergonomic modifications in office workers with neck and back pain. Journal of Bodywork and Movement Therapies, 22(3), 589–598. https://pubmed.ncbi.nlm.nih.gov/30100004/
How to choose an ergonomic chair Cornell University Ergonomics Web. Accessed May 26, 2011
Liebenson, C. Rehabilitation of the Spine: A Practitioner’s Manual,Second Edition. Lippincott Williams & Wilkins. 2007
Originally posted on May 17, 2022 @ 4:40 pm