Sitting in an office chair for prolonged periods of time can definitely cause low back pain or worsen an existing back or neck problem. The main reason behind this is that sitting, in an office chair or in general, is a static posture that increases stress in the back, neck, shoulders, arms and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

When sitting in an office chair for a long period, the natural tendency for most people is to slouch over or slouch down in the chair, and this posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine. Over time, incorrect sitting posture and workplace ergonomics can damage spinal structures and contribute to or exacerbate recurrent episodes of back pain.

An ergonomic office chair is a tool that, when used properly, can help one maximize back support and maintain good posture while sitting. However, simply owning an ergonomic office chair is not enough—it is also necessary to adjust the office chair to the proportions of the individual’s body to improve comfort and reduce aggravation to the low back and neck while sitting.

Before adjusting an office chair, the user should first establish the desired height of his or her desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.

No matter how comfortable you are in your office chair, prolonged, static posture is not good for your back and is a common contributor to back problems and muscle strain. Try to remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement – such as walking to the water cooler or bathroom – will help. A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures. In general, moving about and stretching on a regular basis throughout the day will help keep your joints, ligaments, muscles and tendons loose, which in turn will help you feel more comfortable, more relaxed and more productive.