Often, people use whatever office chair is provided in the workplace, or if they’re at home, they use any chair that’s available, says Jacobs. But the key to finding a good office chair for back pain is identifying the one that works for you—and you don’t know it until you try it out.
In the workplace, that might mean borrowing a co-worker’s chair with features you’re interested in. For a home office, it could mean asking a store salesperson if you can do a trial run for a few days on a demo model before committing to buying one, she says.
When trying out chairs, there are a number of things to consider beyond comfort. Examine its materials, whether it has an ergonomic design, adjustable parts and, of course, the cost.
Materials
One of the first things to consider when trying a new office chair for back pain is the material. There are a lot of options—leather, polyester, mesh, foam and everything in between.
“Especially for the pad in your chair, I like a breathable material and a nice cushion that’s firm and contours to your lower back,” says Jacobs. “Make sure it’s comfortable but breathable.”
Researching what a chair is made of is particularly important if you have allergies to certain materials or fabrics, she adds.
Ergonomic Design
Having an office chair with a solid ergonomic design is essential. However, just because a chair is labeled “ergonomic” doesn’t mean it actually is, says Jacobs.
“Anyone can use that [term] on a product,” she says. “So consumers need to understand what they’re looking for.”
She recommends workplaces invite an ergonomics expert to come in and evaluate workstations, as well as educate employees on a proper workstation setup and use.
Adjustability
“One of the best ways to ensure an office chair is ergonomic is to find one with a lot of adjustable options,” says Jacobs.
“Get your back in the back of the chair and then look at adjusting everything else,” she says.
Areas of adjustability should include the seat height, the seat pan’s (the part that you sit on) tilt, removable armrests, a headrest and a recline option for the seat.
Pay close attention to your knees—they should have a 90-degree bend with your feet flat on the floor in front of you or on a footrest. Also, the crease of your knees shouldn’t rest against the seat pan. If you go with a seat pan that adjusts and tilts, make sure you can lock it so it doesn’t move around once you get it adjusted properly, says Jacobs.
She also prefers chairs that can swivel so people can move their chairs easily when they need to shift positions instead of turning their heads, which is a less natural way for the body to move.
Adjustability isn’t just a set-it-and-forget-it, one-time thing. In fact, Jacobs recommends making it a habitual part of your workday, which is why she helped design a mousepad for Boston University featuring recommendations on how to set up your workstation.
“Each time you come into the office, ask yourself if your chair is comfortable,” she says. “Have a reminder on how to set up your computer workstation.”
Cost
An office chair to reduce back pain can cost less than $100 to more than $3,000. Some materials like leather are more expensive, and chairs with more features and adjustability options can certainly cost more.
Jacobs doesn’t endorse any particular office chair, but she says good office chairs for back pain can be found at a variety of prices. Again, it’s all about finding the right fit for you because everyone and every body is a little bit different, she says.
Don’t be afraid to get creative to save money, she adds. Using a pillow on a seat or against the back of a chair can make it much better suited to supporting your body’s proper alignment—and much more comfortable, too.
