How to Set Up Your Chair to Reduce Lower Back Pain

How to Set up Your Chair to Reduce Lower Back Pain

Are you reading this while sitting in your office chair? Take a quick moment to assess your posture. Are you sitting in a slumpy and slouchy way? If your answer is yes, you may be experiencing posterior pelvic tilt, a common issue among those who spend a lot of time sitting. Unfortunately, spending a lot of time in this position can cause lower back pain and discomfort. Setting up your chair correctly, on the other hand, can reduce lower back pain. 

Causes of Lower Back Pain

While several factors contribute to lower back pain (including postural alignment, time spent in unhealthy positions, and daily activity levels), today, we will focus on adjustments for your office chair. By ensuring you set up your chair correctly, you’ll be able to get through your workday more comfortably and reduce the risk of aggravating your lower back.

Reduce Lower Back Pain Caused by Your Office Chair

When setting up your chair, lumbar support is a huge priority. You are putting your lumbar spine at risk for painful problems without the proper support. Some chairs are designed with adjustable lumbar support built right in. If you’re lucky enough to have one of these chairs, take advantage of its features and adjust that support to suit your needs.

Even if your chair isn’t adjustable, don’t worry! There are plenty of options for lumbar support pillows to keep you comfortable and supported all day. Home hack: You can even roll up a towel and put it in the curve of your back for added support.

Next, you want to ensure that your chair’s back is set high enough to be close to your back. While the proximity of your chair’s back may not seem like a big deal, it can affect whether you sit in a strong position.

When the fit isn’t right, it creates space between your back and the chair’s back, causing you to tuck in your pelvis and slump down. To avoid this, set the back of your chair so that your scapula tips – the bony parts at the back of your body – can touch it. Doing this will allow you to sit up straighter and maintain a healthier posture.

These minor adjustments can really help!

Spending a lot of time sitting at a desk takes a toll on your body. Making just a few minor adjustments can significantly affect your posture and overall comfort level. So remember: sit tall, scoot your butt back in the chair, and have good lumbar and upper back support! Make sure to watch the video below, where I demonstrate each adjustment.


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