Your desk chair and back pain relief guide

Employer benefits of good posture

Bad posture and its consequential back pain is costly to everyone. British researchers identified that up to 8.3 million working days were lost annually due to muscular skeletal issues in 2015/16, and that desk-based jobs were second only to manual labour for rates of work-related illness. Work-related musculoskeletal disorders accounted for 34% of all working days lost due to work-related ill health.

As an employer, manager or even a staff member, that’s a costly and painful problem to consider.

The easy guide to better posture & no more back pain

With an ergonomic computer or desk chair (like the Buro range), you can minimise these problems – but you’ll still need to know the correct way of sitting for long term health and well-being. Follow these simple steps at home or in the office to immediately experience the benefits of better posture and relief from back pain.

Steps for the best posture

Ensure that both feet are flat on the floor when sitting on your chair. This helps distribute your weight and balance the body. If you are short or your desk is set up so you can’t reach the ground, consider using a footrest.

Ensure that your knee and hip joints are at right angles. If your knees are at a level higher than your hips, this will result in your back rounding up. Always have your knees a little lower or at the same level as your hips to prevent slouching or sliding.

Ensure the upper and lower back is supported with your chair’s backrest.

To elongate your spine, sit tall and upright. Also, to help maintain the natural curves of the spine, ensure your back and neck are comfortably straight and your shoulders are down, back and relaxed.

Does your chair support lumbar curve or the curve at the lower back? The Buro range does, but if your current chair doesn’t, place a small pillow (or rolled towel) between your back and the chair’s back at your beltline level to keep the curve in its natural position.

Are all three normal back curves present while you’re sitting? Not sure? Check by slipping your hand in the space between your lower back and the chair.

Evenly distribute your body weight and tilt your pelvis forward.

Keep your legs uncrossed to assist your circulation and balance your body.

Does your chair have arm rests? Keep your elbows and forearms by the side of the body, parallel to the ground on the chair. Ensure that if you must lift your shoulders it’s only slightly.

Ensure your head is in line with your body (not slumped). Keep your chin in and your ears directly over the shoulders, to prevent neck strain.

Relax! When your posture is correct, you don’t need to use as many muscles, so enjoy this more relaxed state as a better way to start your day.

While better posture and ergonomic office furniture are a great starting point to help prevent back problems, contact your doctor or health professional if pain persists or is ongoing.
To learn more about the Buro range of office chairs, our ergonomic accreditation and how Buro chairs are manufactured to conform to stringent international standards.

One way to minimise or prevent these problems and encourage back pain relief, begins with better chair design. At Buro Seating, we provide certified seating that meets international ergonomic, durability and safety criteria to protect your back from pain and injury. However, not all office chairs are created equal, so to ensure you have good sitting posture you will also need to know the best way of sitting on your chair.