How do I choose an ergonomic chair for long hours of sitting?

Ergonomic chairs are designed to promote good posture and reduce strain on the body, especially for those who sit for long hours. When choosing an ergonomic chair, consider features like adjustable height, lumbar support, and armrests to enhance comfort and support.

An ergonomic chair is defined as a chair that is designed to support the natural curves of the spine and promote proper posture. It helps to distribute weight evenly, reduce pressure points, and improve overall comfort.

The main cause of discomfort and pain from sitting for extended periods is improper posture and lack of support. Sitting in a chair that doesn’t provide adequate back support can lead to muscle strain, pain, and discomfort. This is why selecting a proper ergonomic chair is beneficial for anyone who sits for long hours, as it can help reduce these problems.

How do you choose an office chair for long hours?

You choose an office chair for long hours by prioritizing ergonomics, comfort, and durability. Investing in an ergonomic chair that provides the proper support and adjustability is crucial for maintaining good posture and reducing the risk of musculoskeletal issues.

Here are 9 essential factors to consider when selecting the ideal office chair for long hours:

1. Seat height

Seat height is essential for ergonomic chair selection because it directly impacts posture and comfort during long hours of sitting.

When the seat is at the right height, your feet rest flat on the floor, your thighs are parallel to the floor, and your elbows are at a 90-degree angle when typing. This neutral spine position minimizes strain on your back and neck, promoting better blood circulation and reducing discomfort.  A high seat causes knee elevation above hip level, resulting in thigh and lower back pressure.

2. Seat width and depth

Seat width and depth are essential when selecting ergonomic chairs because they directly impact comfort and posture during long periods of sitting. A wider seat provides adequate space for hips and thighs, reducing pressure and discomfort. A suitable seat depth allows users to sit back comfortably against the backrest with 2-4 inches between the back of their knees and the seat edge, preventing pressure on the back of their thighs and promoting good posture.

The seat should be wide enough for users to sit comfortably, with their hips and thighs not touching the sides. A narrow seat can restrict movement and cause pressure points, leading to discomfort and pain.

A deep seat can cause pressure on the back of the thighs and hinder circulation, whereas a shallow seat can make it difficult to sit back fully against the backrest.

3. Lumbar support

Lumbar support is a must when selecting an ergonomic chair for long hours of sitting because it supports the lower back, preventing slouching and maintaining the spine’s natural curve. This support reduces strain on the back and neck, improves posture, and reduces the risk of pain and discomfort. Sitting for extended periods can lead to slouching and straining the lower back.

A good lumbar support helps to prevent this by providing support to the small of the back. The inward curve should not be excessively pronounced, and the structure should feel adequately supported.

Adjustable lumbar support allows customization to fit individual body dimensions and preferences, ensuring optimal comfort and support. The benefits of lumbar support in ergonomic chairs include reduced back pain, improved posture, and a reduced risk of long-term health issues associated with prolonged sitting. Lumbar support is important for maintaining good back health. If not properly adjusted, it can exacerbate back pain. Therefore, it’s essential to find a chair with adjustable lumbar support and adjust it correctly for your body.

Ergonomic chairs can help reduce spinal stress and improve posture. According to Lowe, Brian D. et al.’s 2015 study ‘Unstable Sitting in the Workplace – Are there Physical Activity Benefits?’, ergonomic chairs, such as those with a backrest and lumbar support, can reduce activation of trunk muscles and align the spine in a more optimal lordosis, or “S-shaped”, posture. This helps reduce loads on the intervertebral discs.

4. Backrest

A backrest is essential for an ergonomic chair because it provides proper spinal support and promotes good posture, which is crucial for long hours of sitting.

A backrest’s primary function is to support the natural curvature of the spine, known as lordosis, which occurs in the lower back and neck. When sitting for extended periods, the backrest helps maintain this curve, preventing strain and discomfort. It also helps keep the spine aligned, minimizing pressure on the discs and nerves. An adjustable backrest allows individuals to customize the angle and height to fit their body shape and posture.

This ensures proper support for different tasks, whether working at a desk, relaxing, or taking breaks. Moreover, a well-designed backrest promotes good posture by encouraging the user to sit upright, reducing the risk of slouching or hunching over.

The backrest’s height and width are also critical factors, as they should provide adequate support without restricting movement. The ideal backrest should allow the user to lean back comfortably while maintaining a natural posture.

A breathable material, such as mesh or fabric, further enhances comfort by preventing sweating and discomfort during long sitting hours.

5. Base

The base of an ergonomic chair is crucial for long hours of sitting because it supports stability and movement. A stable base prevents the chair from tipping over, ensuring safety and comfort during long hours of sitting. A five-star base with casters is considered the most stable type, providing a wider footprint and a smooth swivel function.

A wide base also offers better support for larger individuals. The chair’s base should be made of sturdy materials like aluminum or steel, as these materials are durable and resistant to wear and tear, making the chair last longer. Choose a base that has a smooth swivel function, allowing for effortless movement and preventing discomfort.

The wheels should be of high quality and easy to maneuver on different floor surfaces, including carpets and hard floors. Ensure the base provides proper weight distribution for the chair to be stable and avoid wobbling, which can lead to discomfort and potential accidents.

This is particularly crucial for individuals who move around frequently or shift their weight often while sitting. If a chair’s base has inadequate weight distribution, modify your sitting habits to reduce accident risk.

6. Seat material

Seat comfort is vital when selecting an ergonomic chair for prolonged sitting. The material should be breathable and provide adequate padding to ensure comfort. Determining a material like breathable mesh or high-density foam can prevent discomfort and fatigue during prolonged use.

Breathable materials promote airflow and prevent heat buildup, reducing discomfort and fatigue during prolonged sitting. If the chair’s seat material is not breathable, it can trap heat and moisture, leading to discomfort and potential skin irritation. Mesh materials excel in promoting air circulation. 

High-density foam provides supportive cushioning, distributing weight evenly and reducing pressure points. This helps to minimize aches and pains, especially in the lower back and hips. A well-padded seat also reduces pressure on the thighs and buttocks, which is crucial for maintaining good circulation and preventing numbness or tingling.

7. Armrests

Checking armrest support is crucial when buying ergonomic chairs because properly adjusted armrests can significantly enhance comfort, posture, and overall ergonomic benefits, reducing strain and discomfort.

Properly adjusted armrests relieve shoulder stress and enable relaxation. This promotes a neutral shoulder posture, preventing strain and discomfort. Additionally, properly adjusted armrests can prevent you from slouching.

They also help to reduce pressure on your wrists and elbows, minimizing the risk of repetitive strain injuries. However, it’s important to note that armrests can be detrimental if they are not properly adjusted. 

If they are too high, they can force your shoulders up, leading to neck and shoulder pain. If they are too low, they can strain your arms and wrists. Ideally, armrests should be adjustable and should be wide enough to accommodate individual needs. When choosing an ergonomic chair, prioritize chairs with adjustable armrests that allow you to find the perfect fit for your body and work tasks.

8. Swivel

A swivel function matters significantly when selecting an ergonomic chair for long hours of sitting, as it enhances mobility and improves posture. Swivel chairs allow users to move more freely, reducing strain on the neck and back when reaching for items on the desk.

This mobility increases productivity and comfort during long working hours. Additionally, a swivel function enables users to face colleagues and collaborate more effectively. Therefore, a swivel chair is essential for maintaining good posture and preventing potential back problems caused by static positions.

9. Recline function

A recline function in an ergonomic office chair helps promote long-hour seating comfort by supporting the natural spine curve, reducing pressure on the lower back, and enabling users to periodically change their seating positions.

A reclined position allows the muscles in the lower back to relax while reducing stress on the discs and promoting better blood circulation. Moreover, a recline function often includes adjustable tension control that helps users maintain balance while reclining and preventing sudden backward falls.

Why does an ergonomic chair matter?

An ergonomic chair is important because it’s designed to support your body’s natural posture and movements, reducing the risk of discomfort, pain, and long-term health issues. It promotes a healthy work environment by ensuring you sit properly, supporting your back, neck, and shoulders, and preventing strain.

Discover 10 compelling reasons why investing in an ergonomic chair matters.

1. Back Support: An ergonomic chair facilitates back support by following the natural curvature of the spine, reducing strain and easing discomfort. 
2. Adjustability: Ergonomic chairs are highly adjustable, catering to individual body types and preferences, ensuring optimal seating comfort. 
3. Reduced Pain: By keeping the body properly aligned, ergonomic chairs significantly reduce pain associated with extended sitting, especially in the back and neck. 
4. Hip Pressure Reduction: Ergonomic chairs are designed to minimize pressure on the hips, providing additional comfort and lowering the risk of health issues. 
5. Increased Blood Movement: Enabling better mobility, ergonomic chairs promote blood flow, reducing the chances of heart disease, poor circulation, and related health hazards. 
6. Increased Productivity: A more comfortable work environment contributes to increased productivity for both individuals and the organization. 
7. Enhanced Safety: Ergonomic chairs prioritize safety with rigorous testing and the inclusion of several useful features to minimize the risk of accidents. 
8. Durability: Ergonomic chairs are made from sustainable, durable materials, making them a worthwhile investment for long-term use. 
9. Aesthetic Appeal: Ergonomic furniture offers sleek designs that enhance office aesthetics, creating a positive impact on both visitors and staff. 
10. Cost-Effective: Though initially costlier than non-ergonomic chairs, ergonomic chairs ultimately save money due to reduced health-related costs and increased employee productivity. 

How long should you sit in an ergonomic chair? 

Adopt the 20-8-2 rule for optimal health and minimizing postural problems. This means sitting in an ergonomic chair for 20 minutes, standing for 8 minutes, and taking short 2-minute breaks in between. For best results, adjust your seating position and chair height accordingly. Stand and stretch every 30 minutes to 1 hour if you’ve been seated continuously for an extended period.

If adjusting your chair isn’t feasible, consider finding a new chair that suits your needs. To ensure comfort, make sure the seat pan is long enough, with at least one inch on each side for support.

How to sit properly in an ergonomic chair?

To sit properly in an ergonomic chair, adjust your seat height, so your feet are flat on the ground and your knees are bent at a 90-degree angle. Ensure your back is straight, and your hips are far back in the chair, with the backrest reclined at 100–110 degrees. Keep your arms bent at a 90-degree angle, and avoid crossing your legs. Use lumbar support to maintain a natural curve in your lower back and avoid sitting for prolonged periods without taking breaks to move around.

Is an ergonomic chair worth it?

High-end ergonomic chairs are worth the investment for individuals who spend a significant portion of their day seated, particularly those with back issues. These chairs provide enhanced comfort and support, promoting better posture, and reducing the risk of back pain.

High-end brands such as Herman Miller, Steelcase, and Varier utilize high-quality materials and research-backed designs to create chairs that offer superior durability and longevity compared to regular office chairs.

Moreover, high-end ergonomic chairs often come with warranties of over 10 years, indicating their long-term value. Invest in a high-quality ergonomic chair for optimal comfort, health, and long-term productivity.

Why are ergonomic chairs expensive? 

Ergonomic chairs utilize high-quality materials like mesh, foam, and metal, contributing to their higher price. These materials are chosen for their durability, comfort, and ability to withstand prolonged use. High-quality foams provide long-lasting support and adjust to body shape, ensuring user comfort.

Ergonomic chairs feature adjustable armrests, lumbar support, and seat height, necessitating specialized components and intricate manufacturing processes. These features are crucial for promoting good posture, reducing back pain, and enhancing overall comfort during extended sitting periods.

Additionally, ergonomic chairs are often subjected to rigorous testing to ensure compliance with safety standards and durability requirements. This comprehensive testing process adds to the overall cost of the chair, reflecting its commitment to quality and safety. 

Ergonomic chairs can cost significantly more than traditional office chairs, but the investment in comfort and health benefits can be substantial. If you are experiencing back pain or discomfort while sitting for long periods, consider investing in an ergonomic chair to improve your posture and overall well-being.

Do ergonomic chairs work?

Ergonomic chairs benefit users in multiple ways. Ergonomic chairs promote improved comfort and reduced stress by providing proper support for the body.

Ergonomic chairs can help improve posture and reduce neck pain for workers. According to Dandale, Charul et al.’s 2023 review ‘The Effectiveness of Ergonomic Training and Therapeutic Exercise in Chronic Neck Pain in Accountants in the Healthcare System: A Review’, ergonomic training and therapeutic exercises were effective in reducing neck pain and improving posture.

Ergonomic chairs can help reduce work-related upper quadrant musculoskeletal pain (WRUQMP). According to Van Vledder, Nicole, and Louw, Quinette’s 2015 study ‘The effect of a workstation chair and computer screen height adjustment on neck and upper back musculoskeletal pain and sitting comfort in office workers’, adjusting chair and screen height may reduce WRUQMP in office workers.

Investing in ergonomic office equipment, such as chairs, ensures healthy musculoskeletal support for prolonged periods of work, particularly for those with desk jobs.