Patients often ponder which position is better for the body in terms of lower back health — standing or sitting? Sitting in an office chair is, at best, a necessary evil. To add fuel to the fire, if you are sitting in an office chair that is not designed with your body in mind, it is only a matter of time before you encounter lower back pain. The recent Bloomberg Businessweek article “Your Office Chair is Killing You” by Arianne Cohen explains how the seated position does nothing to recruit the core muscles. A repetitive cycle of weakness is reinforced with sitting, regardless of the quality of the chair. My previous blog entry “The Health Consequences of Sitting All Day” delves into the problems associated with gluteus maximus weakness as a result of sitting. The office chair industry does however attempt to address some of the structural issues associated with prolonged sitting. Structurally speaking, a problem that I see with sitting involves the positions of the lowest vertebrae.
We have a tendency to roll our pelvises backwards when seated for long periods of time. This slouching position places stress on the discs, which potentially leads to long term problems such as disc herniations. This rolling backwards of the pelvis can at least be partially dealt with by adjusting the height of the chair. Most people will benefit from a chair that allows his or her hips to sit in a slightly higher position than the knees, with both feet resting flat on either the floor or on a stool. The office chair should also offer support to the lower back to mimic the natural lordotic curve of the lower back and discourage the backwards slumping motion. Your lower back, mid back, and shoulder blades should all make contact with the upright support of your office chair. The best thing that you can do for your lower back at work is to get out of your chair. Many people who have sedentary jobs have adapted their work spaces to include an office chair and a standing work station.
Ms. Cohen’s article highlights an office setup that used treadmills at office work stations. That might sound extreme, but I’m willing to bet that once these office workers have built up endurance, the incidences of lower back pathologies will decrease. European office furniture manufacturers have work desks with hydraulic mechanisms that accommodate for both the seated and standing positions. Why has this not caught on in the United States? Ask your employer about implementing these types of alternative set-ups. Your back may thank you for it. What have you tried to make your office chair more comfortable? Write a comment and tell us about it! Posted in: Pain ManagementEveryone knows that sitting for hours in the office is bad for the back, but we rarely do anything about it. Backcare Awareness Week, which runs from 6 to 12 October, is a good time to change your usual office chair for one that offers better ergonomic support. But there are a lot to choose from, so to help you out, here’s our pick.
1. Humanscale Freedom Office Chair, £999, John Lewis With a backrest that automatically adapts to your body shape and headrest that moves according to how far you recline, the Humanscale Freedom Office Chair offers the latest in ergonomic technology. Plus, the snug cushions mould to the shape of your body. At nearly a thousand pounds, it’s a lot to cough up for a chair, but worthwhile if you want one of the best on the market. 2. Herman Miller Aeron Office Chair, £925, John Lewis If you are a design buff, this is the one for you. The Museum of Modern Art in New York has an Aeron in its permanent collection, so its design credentials are well established. But this chair is not just pretty to look at – its cushions are made from Pellicle, a high tech material which avoids heat build-ups, helping prevent muscular discomfort. 3. Comfort Operator Chair, £49, Office Furniture Online It’s not a thing of beauty, but the Comfort Operator Chair is good value for its specification.
The three levers allow you to vary the height of the chair and tilt the back rest and seat. Also, the curved foam provides good ergonomic support. This is the reliable Volkswagen – rather than the flashy Ferrari – of the office chair world. Available with or without arms. 4. HÅG Capisco Saddle Chair, £291, Wellworking If you find yourself fidgeting in your usual seat, try the Saddle Chair. The unique design, modelled on a horse rider’s saddle, allows you to sit equally comfortably whether facing forward or turned to the side. Free movement does not have to cost the planet though – this product is made from recycled car bumpers. 5. Classic Balance Ball Chair, £80, amazon You are sure to be greeted with a few raised eyebrows when you bring this into the office, but bemusement could soon turn into envy. Not only is the Classic Balance Ball Chair comfortable, but the act of balancing on it also gives you a powerful core-strengthening workout. 6. Herman Miller Sayl Office Chair, £383, Wellworking
Effective spine and neck support needn’t result in a sweaty back. Inspired by the design principles of suspension bridges and modelled on a ship’s sail, the webbed chair back allows good air circulation, keeping you cool. Comes in four colours. 7. Markus Swivel Chair, £130, Ikea This is one of the cheapest executive style office chairs on the market. Offering easy height adjustment and a lockable tilt function – plus a headrest for good neck support – you get all the basics for a reasonable price. Also, this product comes with a 10 year guarantee, so it won’t risk your hard earned cash. 8. Back App Ergonomic Stool, £556, Back2 When you sit on the Back App your feet are placed on the footboard rather than the floor. This allows the chair to rotate around as you move, allowing a greater freedom of movement than that offered by conventional office chairs. At first this can make your lower back feel tired, but after a week or so this should go away. For wacky style with green credentials, go for the HÅG Capisco Saddle Chair.