Equipment
The importance of the right office chair
Nicola Tik
July 30, 2025
Your office chair does more than offer a place to sit. It shapes how your spine, pelvis, and shoulders are loaded throughout the day. When a chair lacks proper support or adjustability, it can subtly push your body into less efficient postures. Over time, this can increase tension in the neck and shoulder muscles (like the upper trapezius and levator scapulae), compress the lumbar spine, and lead to fatigue in deep stabilisers like the multifidus and transversus abdominis.
Prolonged sitting in these misaligned postures can reduce joint mobility, irritate spinal discs and soft tissues, and contribute to chronic pain, particularly in the neck, thoracic spine, and lower back. It’s not just about comfort. It's about how load is distributed across your musculoskeletal system during hours of static sitting.
A well-designed office chair supports the natural S-shape of your spine, allowing your pelvis to stay neutral, your lumbar curve to be maintained, and your shoulders and arms to rest without effort. Features like adjustable seat height, lumbar support, and armrests are key because they let you fine-tune the chair to your body, reducing strain and promoting a posture your musculoskeletal system can sustain more easily.
Your office chair should have an adjustable height to suit your height. For optimal comfort, you should be seated with your forearms and thighs horizontal to the ground. Look for a chair with a pneumatic adjustment lever, allowing you to raise or lower the seat accordingly.
A contoured backrest on your office chair provides the comfort and support your back requires. Choose an office chair designed to match the natural contour of your spine. Any good office chair should offer adequate lumbar support. Your lower back should be supported so that it is always slightly arched so you do not slump as the day progresses. Good lower back or lumbar support is essential to minimise strain or compression on the lumbar discs in your spine.
Get an office chair with armrests to relieve some of the strain on your neck and shoulders. The armrests should also be adjustable so that you can position them to enable your arms to rest comfortably while reducing the likelihood of slouching.
The office chair seat should be deep and wide enough to allow you to sit comfortably. Look for a deeper seat if you are taller and a shallower one if you are not. Ideally, you should be able to sit with your back against the backrest and have approximately 2-4 inches between the back of your knees and the office chair seat.
A material that allows your body to breathe is more comfortable for extended periods of sitting on your office chair. Fabric is a good option, but many new materials offer this feature. The padding should be comfortable to sit on, and it is best to avoid a seat that is too soft or hard. A hard surface will be uncomfortable after several hours, and a soft one will not offer adequate support.
The ability to move around in your chair enhances its usefulness. You should be able to easily rotate your chair to reach different spots in your work area for maximum efficiency. Casters provide easy mobility but ensure you get the right ones for your floor. Choose a chair with casters designed for your floor, whether a carpet, a hard surface, or a combination. Investing in a chair mat may be a good idea if you have one that is not designed for your floor.
A good-quality office chair should last several years. Look for a chair made from high-quality materials with a sturdy frame. Chairs with a weight capacity of at least 250 pounds are generally more durable.
Considering these factors when choosing an office chair, you can ensure you are comfortable and productive throughout the day.