Lower back pains can be caused or made worse by an uncomfortable sitting posture, especially if you spend a lot of time working at a desk or at a computer. To reduce pain to your lower back, we recommend sitting properly in your work chair, and investing in a more comfortable chair if the one you currently use is not right for you. A few hundred pounds invested in the right chair can save you from hours of discomfort and from expensive treatment.

The Right Office Chair

The right desk chair or computer chair should allow you to move and adjust your seated position freely as you work. Use a chair that:

• glides effortlessly on 5 sets of castor wheels,
• swivels smoothly, and
• has a well-padded seat and backrest.

Also ensure that your chair has an adjustable seat-height and an adjustable backrest tilt.

If you already suffer from bad lower back pains, invest in an 'ergonomic' chair with:

• a posture-shaped backrest,
• an adjustable seat-tilt and
• an adjustable lower-back support (lumbar support).

Seek advice, and try the chair before you buy.

Sitting Comfortably

Having the right chair in your office is not in itself enough to prevent lower back pain: you also have to make sure that you use your chair properly. Avoid slouching by sitting back into your chair and resting your back into the backrest. Similarly, avoid leaning forwards into your computer as you work - maintain contact between your back and the chair's backrest. Computer chairs with tilting seats are particularly good for encouraging you to sit upright while you work at a desk or computer.

• Set the height of your seat so that your thighs are at a 90 degree angle to your lower legs, and rest your feet firmly on the floor or on a footrest.
• The padded 'waterfall' front of your chair's seat should prevent the chair from digging into the back of your knees.
• And the padded contoured backrest should follow the natural curves of your back.
• Alternatively 'lock' and release your chair's backrest 'tilt' function so that you can change between sitting upright and rocking gently in the chair.
• And finally, do not stay seated for too long - get up and walk around occasionally: schedule meetings away from your desk, make a cup of tea, and take on other activities that will encourage you to get up and stretch your legs from time to time.

Buying The Right Office Chair

Talk to a chiropractor, physiotherapist or other back-care specialist if you feel that your work chair may be contributing to your back problems or if you feel that your chair is not helping your back to get better. They will be happy to look at the problem and help you find the right solution.

There may be several office supplies companies located near you if you determine that you need to invest in a new chair. Many office supplies companies sell office chairs and computer chairs as well as other office supplies such as desks and stationery etc. You will also find office chair companies on the internet, including those that specialise in ergonomic back-care seating.

Find a supplier that will take the time to discuss your specific needs and find the right chair for you based upon an assessment that your chiropractor or physiotherapist has carried out into your back problem.

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