Doctors Say These Office Chairs Might Reduce Back Pain

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Whether you work from home or commute every day, chances are, you're spending quite a bit of time in your office chair. And how we sit impacts our posture and how our body feels in the short- and long-term. So choosing a highly supportive, ergonomic desk chair is essential for avoiding back pain, discomfort, and muscular fatigue.

The reason you may experience back pain at work is that unfortunately, our anatomy is not designed for long periods of sitting. "When you’re in a seated position, that puts the highest amount of pressure on the discs in the lumbar spine," explains Adam Schell, MD, a spine surgeon. "When you’re standing, the pressure on the discs is pretty low." That's why, in addition to buying the best office chair, Dr. Schell recommends making sure you get up and walk around regularly, or even consider using a standing desk and and under-desk treadmill.

Check out these top office chair options:

How you're sitting in the chair also matters. Your posture (whether it's slumped or too rigid) and the position of your knees when you're sitting, can create a situation that may lead to pain, says Dr. Emily Wang, MD, Physical Medicine and Rehabilitation at Beth Israel Deaconess Medical Center in New York City.

As more people spend time working from home in the past decade, chiropractor Steve Hannegan says he's seen an increase in cases of chair- and sitting-related back pain caused by a lack of support in chairs at home. As enticing as it can be, working from the couch may not be the best idea for your muscle and joint health.

What should you look for in an office chair for back pain?

Keep these features in mind when searching for your perfect office chair:

Adjustability

Your back is unique so one of the most important things to look for when it comes to an office chair is how much you're able to customize it to your specific needs. This means you'll want to see the word "adjustable" as much as possible—adjustable seat, adjustable armrests, and adjustable height.

Lumbar support

One term that you are guaranteed to come across when shopping for an office chair is "lumbar support," which means that a part of the chair, usually a cushion, has been designed to support your lower back.

However, experts say there isn't a lot of scientific data that supports the benefits of the feature. Everyone's back is different, so it's hard for companies to create something that works for everyone, Dr. Schell says. "The best lumbar support you can really have is a strong core."

More than banking on features like lumbar support to prevent pain, you should consider a few work-style changes as well, says Wang. "It is more important to limit time on task in one position. Take regular breaks from sitting, and stand more often," she suggests.

If finding the best office chair to prevent back pain sounds like too much of, well, a pain...relax, take a seat, and stay a while. These are the 10 best office chairs for back pain.

Series 2 Office Chair

When looking for an office chair, it's important to try out different models in the store before shopping online, says Dr. Schell. Once you try it out in person, think about what you will be doing in it, he adds.

For example, most people's instinct when they sit in a chair is to lean back, but really, you'll be spending most of your time reading emails and leaning forward at your desk. Make sure that you think about both when you're at the store.

"It’s almost like Goldilocks and the Three Bears," says Dr. Schell. "You have to try all the porridge until you find what’s just right. Everybody’s body is a little bit different, so trying out the different styles of chairs is how you find the one that you like."

Like the porridge that was in between too hot and too cold, this chair from Steelcase Series includes many of the same features as higher-end chairs, like adjustable arms and a flexible seat, without the hefty price tag.

Plus, it’s equipped with a weight-activated component that automatically provides the right amount of back tension each time you sit and recline. You can even add on a headrest for personalized comfort and support.

Vivo Ergonomic Kneeling Chair

Kneeling chairs help to better mimic the curvature of your spine when you're standing more than conventional office chairs, as they put less pressure on your discs, according to a 2008 study from Teesside University. The tilted seat opens up your hips and pushes them forward, which gives you the ability to adjust your posture upward from the base of your spine to the top of your neck, rather than downward from the shoulders.

This kneeling chair is heavy-duty yet lightweight, making it easy to move around. It allows your back to stay in an upright position, and distributes weight between your legs and butt evenly, helping to keep your spine aligned.

What’s more, it’s equipped with double-padded, three-inch mesh cushions for additional support. The seat is adjustable up to 10 inches in height, too.

“I have back and neck issues that are made worse by sitting in a normal desk chair,” one reviewer said. “This kneeling chair has been a godsend since I bought it in late 2021; it has reduced my back/neck pain and headaches tremendously.”

Aeron Ergonomic Chair

If office chairs were characters in Gossip Girl, the Herman Miller Aeron is Serena van der Woodsen. It's the “It” chair everyone wants to have around (their desk).

While some might think of it as a mere status symbol, a large amount of thought went into the Aeron's design. First introduced in 1994 with over eight million sold since (including at least one to Mark Zuckerberg) according to its website, the Aeron features adjustable arms, height, seat tilt, and lumbar support.

Its specialized back support technology might provide temporary muscle pain relief and encourages an active posture, while its breathable fabric is designed to keep you comfortable and cool as you work. Plus, the back and seat have eight zones of varying tension that relieve pressure points and might help with blood circulation. FYI, it's nearly $2,000, but def worth the splurge if you plan on working from home for a while.

Balance Yoga Ball Chair

While you might be skeptical about its comfort, sitting on a yoga ball instead of a traditional office chair is a swap that Dr. Schell recommend to patients.

In addition to engaging your core during the day, using a balance ball also helps with spine alignment, according to Dr. Schell. The base provides smooth movement and a sturdy foundation, and the easy-glide caster wheels can lock in place for stability.

Freedom Office Desk Chair

A good office chair should work with you, or as Wang says, "The office chair should fit the person, not the other way around."

Case in point: The backrest of the Humanscale Freedom chair has a reclining feature that moves with you when you lean back without the use of a lever. The headrest helps ensure your neck and head are supported at all angles, and the armrests are attached to the back of the chair instead of the base, so they recline when you do, too.

It comes with a 15-year warranty and is designed to hold up for years, even with consistent, daily use. Plus, the sculpted cushions conform to your body’s natural shape for all-day comfort. One note: the design is bulkier than other options for this list, so it might not be great for small spaces.

“The [Humanscale] Freedom Headrest feels and fits like a glove. No more sore lower back and neck,” said one reviewer. “It just cradles my body and allows me to work more effectively.”

Ergonomic Chair

This sleek chair from Branch allows you to adjust its height and armrests, and features lumbar support and a seat tilt—something Hannegan says is important for making sure you're resting on the bones of your butt and the back of your thighs (a.k.a., where you should be sitting) instead of rolling back fully onto your tailbone.

Prone to slouching or hunching? The padded cushion is on the firmer side to help you sit more upright, and the backrest is contoured to encourage an active, healthy posture during a full eight-hour work day. Branch’s Ergonomic chair even offers extra adjustments, like seat depth, for a great fit.

H1 Pro 3D

This chair is highly adjustable, from the arm supports to the built-in neck rest, which can swivel up to 90 degrees to support your head whether you're looking at a monitor or down at a laptop.

One of the best design features of this chair is that it folds into a more compact shape for storage, making this chair a great choice for apartments. Once folded, the chair can slide under your desk to free up floor space.

The chair itself has a wider range of motion than most, including the ability to lean back up to 136 degrees, which is great for gamers who want to relax without losing lumbar support.

Aircelli 24/7 -2700 Series

This is a serious office chair that's an investment in your day-to-day comfort. In fact, this is the chair that Julie Landis, physical therapist at Briotix, sits in daily. "Both my husband and I sit in BodyBilt Aircelli chairs and love them," Landis says. "We blend our time sitting with getting up and moving throughout the day."

This chair has a firm mesh back with added lumbar support that's adjustable to meet the curve of your spine. It has a thick, cushioned seat that supports your hips and bum with the right amount of firmness. The chair comes in several sizes, including seats designed for taller and wider bodies, and the seat has six color options to match your home office aesthetic.

Ergonomic Office Chair

This less expensive office chair has many of the features of a pricier product from a more well-known brand. It's highly adjustable, including reclining up to 135 degrees back. The chair also has a retractable footrest, which is a nice addition if you need a mid-day break for remote workers.

The headrest, armrests, lumbar support, and seat depth are all easily adjustable, and the chair is made from elastic mesh that's forgiving but firm. Most importantly, this chair has a 4.8-star rating with more than 17,000 reviews on Amazon.

Branch Verve Chair

This sleek and simple desk chair from West Elm is a favorite of one of our testers. We love how stylish and supportive it is, with a foam seat that's firm, but comfortable, and a mesh back that supports our spine. Reviewers also found that it holds up even after years of using it.

The chair has a more pared-down design than some of the bulkier options on this list. And though there's no headrest or foot support, the chair does have six adjustable elements, including a padded lumbar rest for your spine.

Can office chairs make a difference in back pain?

Absolutely, yes. Pain throughout the day while you're sitting, pain when you go from a sitting to a standing position, and sciatica (pain down your leg) are all signs that your office chair might not be doing the best job supporting your back and posture.

"We’re not designed to sit all day," says Hannegan. "So, a chair that isn’t properly supporting the back and helping our muscles from fatiguing will lead to the breakdown of the whole system and cause pain.

It's also important to realize those times when you might be dealing with an issue that goes beyond a bad office chair, according to Hannegan. "If the pain persists after you're no longer sitting, if it affects your sleep, or it restricts your exercise or normal routine, consider making an appointment with your doctor," he says.

What should you look for in an office chair for back pain?

Adjustable

Your back isn't like anyone else's back, so one of the most important things to look for when it comes to an office chair is how much you're able to customize it to your specific needs. This means you'll want to see the word "adjustable" as much as possible—adjustable seat, adjustable armrests, and definitely adjustable height.

Lumbar Support

One term that you are guaranteed to come across when shopping for an office chair is "lumbar support," which means that a part of the chair has been designed to support your lower back.

However, experts say there isn't a lot of scientific data that supports the benefits of the feature. Everyone's back is different, so it's hard for companies to create something that works for everyone, Dr. Schell says. "The best lumbar support you can really have is a strong core.

"More than banking on features like lumbar support to prevent pain, you should consider a few work-style changes as well, says Wang. "It is more important to limit time on task in one position. Take regular breaks from sitting, and stand more often," she suggests.

What type of office chair is best for sitting all day?

The best office chair for sitting in all day will suit your unique body shape and offer full body support from feet to shoulders. "An office chair should support the body’s natural curves when sitting," says Kevin Lees, Director of Chiropractic Operations at The Joint Chiropractic. "Since everyone has a different size and shape, it’s helpful if the office chair has adjustable elevation, armrest height, and lumbar support."

You'll want to adjust the seat height to ensure that your feet to rest flat on the floor when seated. In addition, "the seat should be deep enough that it supports the entire thigh without creating pressure on the back of the leg, which can affect circulation," says Lees.

Speaking of the seat, look for a cushion that's soft enough to provide comfort but supportive enough that it doesn’t compress over time.

Most high-quality office chairs have a firm mesh backing for long periods of sitting, and many layers of adjustability from the armests to the seat height.

How do you properly sit in an office chair?

The first thing you want to do is move your butt all the way to the back of the chair. Your hips should be touching the back of the chair, says Hannegan. And, your pelvis should be rotated slightly forward.

When it comes to the height of the chair, make sure your feet can comfortably reach the ground, but that your knees are slightly higher than your hips and at about 90 degrees.

You want your elbows at about 90 degrees also, so make sure to adjust the height of the armrests so your joints are comfortable and your shoulders are relaxed. Then, you're ready to get to work!

Meet the experts:

• Adam Schell, MD is a spine surgeon in Baltimore.

• Emily Wang, MD is a doctor specializing in physical medicine and rehabilitation at the Arnold-Warfield Pain Center at Beth Israel Deaconess Medical Center.

• Steve Hannegan, DC is a chiropractor in Wilder, KY.

• Kevin Lees is Director of Chiropractic Operations at The Joint Chiropractic in New York City.

How we selected

For this story, we consulted with two chiropractors and two doctors on the best office chairs for back pain, and what features to look out for. We also combed through hundreds of five-star reviews from ecommerce sites we trust.

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