We know that sitting for long periods is bad for our backs and bodies. But have you heard of "pandemic posture"? According to Harvard Health, it's the "poor posture caused by slouching at a desk or on the couch while at home," and it could be the cause of your neck and back injuries. Sitting poorly all day can also cause nerve irritation and joint pain. Even if you sit up straight, staying in one position for too long can lead to muscle strain, spasms, and fatigue.

If you work from home, perhaps you've gotten used to working on the sofa or at a table, or your home office chair can't support working 8 hours a day. So, no matter what, it's time to sit up straight and commit to improving your posture and back health; the sooner you fix the problem, the better.

 

 

Learning how to sit with good posture is one of the most immediate changes you can make, and it's free. Plus, by maintaining a proper sitting posture, you reduce the risk of developing persistent back problems from slouching or hunching over your screen. You can practice this posture in front of a mirror: 

• Joints: Sit with your hips and knees bent at a 90-degree angle, feet flat on the floor, and the backs of your knees at the edge of the chair. These angles help you easily maintain an upright posture, but you might need a chair with adjustable seat depth to achieve this. 

• Head and Neck: Keep your head over your shoulders above your pelvis, with your neck straight. It can help to keep your upper back and head in contact with your chair, although you might need a high-back office chair with an adjustable headrest and backrest to do this. 

• Arms: Let your upper arms hang straight down by your sides, with your forearms at a 90 to 120-degree angle on your armrests. Some people need a chair with adjustable armrests to make this position work. 

• Spine and Torso: Keep your back straight with the natural curve of your spine in a neutral position, gently engaging your abdominal muscles to support your lumbar spine. Avoid straining your back muscles, letting your hips tilt backward, or leaning forward from your upper and middle back. If this is difficult for you, try pressing your spine into the back of your chair – a recliner with a breathable mesh backrest can make this more comfortable.

Everyone's body is different, so experiment with these alignment tips until you find the perfect posture. An adjustable ergonomic chair can do a lot for you, and it's a great safety net if you frequently slip into poor posture throughout the day.

 

No matter how much support your new executive chair offers, you still need to get up and move if you want to take care of your spine. Standing desks are a great start. Plus, exercise breaks come without a price tag – all you need to invest is your time.

A study recently funded by the National Institute of Neurological Disorders and Stroke showed that taking five-minute activity breaks throughout the day can reduce the risk of early death. So try to schedule a five-minute break every hour to get your body moving – take some time to walk around, do household chores, or do some stretches. This increased physical activity from small breaks gives your spine the rest and reset it needs. It can also help with weight loss, relieve and prevent chronic lower back pain, while reducing the risk of other health problems.

 

Strengthening your back muscles keeps them healthy and pain-free. You can try some basic bodyweight exercises for your back muscles or consider yoga. Ease into an exercise routine rather than jumping straight in. Otherwise, you might injure yourself. It's best to work with a personal trainer or take a class so an expert can correct your posture. If that's not your style, head to YouTube and find some videos that focus on proper form.

 

An ergonomic makeover for your workspace might be the best investment you can make for your back pain. You can think of ergonomics as the science of work, because it's all about designing your work environment to meet your body's needs.

We recommend looking for the best office chair for back pain, a standing desk, a monitor arm, and perhaps some accessories. Here's why:

1. Ergonomic Office Chair: A high-quality ergonomic office chair offers adjustable lumbar support, 360-degree swivel function, tilt tension, adjustable seat height, adjustable headrest height, and many more ergonomic features. Some of the best ergonomic office chairs are executive chairs and ergonomic chairs designed for long hours of work. Gaming chairs often also have an ergonomic design.

2. Standing Desk: With benefits like improved mood and increased productivity, a standing desk helps you stay more active. Most are height-adjustable, so you can easily switch between sitting and standing when you need a break.

3. Monitor Arm: Keeping your computer screen at eye level prevents you from craning your neck to look down, but many desks are not at the right height. A monitor arm allows you to adjust your screen to the correct height, whether you are in a low position like on a kneeling chair or an upright position.

4. Accessories: Different body types and home offices can benefit from accessories to customize your workspace. For example, you might need a headrest, a memory foam back support for extra lower back support, a footrest, and an orthopedic standing mat. Additionally, some people like to have alternative seating, such as a stability ball or kneeling chair.


If you're unsure how to choose new furniture or don't have the time, we can offer personalized recommendations. You should have a workspace that protects your spinal health so you can enjoy a pain-free life.