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What to look for in an office chair if your back hurts
Updated
No chair treats back pain. What a chair can do is let you sit supported: a lumbar pad you can move to the small of your back, a backrest that reclines a little, and a seat that fits your legs. This page is general information from workplace safety guides, not medical advice. If your back hurts, see a doctor or physical therapist.
What the safety guides say
- Adjustable lumbar. OSHA's computer workstation guide says the lumbar support should adjust in height so the outward curve fits the small of your back.
- Some recline. OSHA says the backrest should recline at least 15 degrees from vertical and lock or have tension you can set. Cornell's ergonomics guide goes further. It says studies show a reclined posture of 100 to 110 degrees lowers muscle activity and disc pressure in the lower back compared with sitting bolt upright.
- Seat depth that fits. If the seat is too deep, you perch on the front edge and the backrest never touches you. CCOHS says you should have your back against the backrest with no pressure behind your knees.
- Feet down. A seat that is too high pulls you forward, away from the backrest. OSHA names a footrest as the fix when the seat cannot go lower.
- Move. OSHA's positions guide says to change your working position often through the day. Cornell suggests standing up and moving during short breaks.
The picks with the parts that matter
| Chair | Lumbar | Recline | Seat depth |
|---|---|---|---|
| HON Ignition 2.0 | Adjustable | Synchro-tilt | Slides to fit |
| Steelcase Series 1 | Adjustable | Weight-activated | 17.75 in, fixed |
| SIHOO M18 | Adjustable | Locks at 3 angles | 18 in, fixed |
- The HON is the one we would look at first, because you can set both the lumbar and the seat depth. Owners are split on how strong the lumbar feels.
- The Steelcase sets recline tension for you, so there is no knob to get wrong. Owners say the arms move around.
- The SIHOO has adjustable lumbar and a headrest for leaning back. The maker says it suits people 5 ft 6 in and up.
Cheap fixes to try first
- Set the seat height so your feet are flat. Use the calculator for a starting point.
- Sit all the way back. If the seat edge hits your knees, the seat is too deep for you.
- OSHA suggests a rolled towel or a back cushion as a stopgap if your chair has no lumbar support.
- Unlock the recline and lean back a little while you read or think.
See how to adjust an office chair for the full order of steps.
Not medical advice. Pain that spreads down a leg, numbness, weakness, or pain after a fall needs a doctor, not a new chair.