Article by Jo Everill-Taylor B.Sc

First things first- A good chair is no substitute for keeping moving – changing positions and stretching regularly. The chair you use most regularly plays a part of the whole picture of how to look after your back.

Many chairs now offer support of your spinal column but you will need to try this out to ensure it is comfortable for you

Check your chair for the following features:

When seated your thighs should be at right angles to your body or sloping slightly down/away ideally with a small gap between the front of the seat and the back of your knees.

 

 

Chair positionsitting at a computer

 

 

 

 

 

 

 

 

Your feet are firmly on the ground- sometimes you may need to use a footrest for this.

Back supportYou can adjust the seat and back, both height and If it does not have lumbar support you can buy these separately from many sources. They range from a simple net support to more robust back and/or seat supports. If possible try them out before you buy.

 

If the chair has arm rests check they are low enough for your arms and shoulders to remain relaxed and that they do not hit your desk preventing you from sitting close enough to it. You can take the arms off most chairs if this is a problem- your back is more important than the chair!

Remember staying moving is a key part of preventing and managing backpain. Do this about every 20-40 minutes as avoiding spending long periods of time in a single position can prevent much discomfort. Try and incorporate spinal mobility into your breaks- gentle rotations, side bends &chest lifts .