Selecting the right office chair can significantly improve your quality of life, mainly if you spend long hours at a desk.
Extensive testing of ergonomic chairs has shown that they can make a noticeable difference in comfort and overall well-being.
Research from the University of New Hampshire supports this, indicating that ergonomic chairs, which follow the spine’s natural curvature and provide lower back support, can reduce the risk of cumulative trauma disorders.
This article highlights the best office chairs for back pain based on several key factors: back support, adjustability, comfort, build quality, and design. Price is also considered, with a particular focus on budget-friendly options.
For those looking to improve their posture further and reduce back pain, this article on the best standing desks for back pain offers additional valuable recommendations.
List Of Best Standing Desk Chair For Back Pain
Below, we recommend the best standing desk for back pain; you can select according to your needs and preferences.
- 01- X4 Executive leather chair
- 02-Sihoo M57 Ergonomic Chair
- 03-Herman Miller Aeron
- 04-Branch Verve Chair
- 05-Herman Miller Sayl
- 06-Herman Miller Mirra 2
- 07-Staples Sorina Ergonomic Bonded Leather Swivel Executive Chair
- 08-Boss Office Products High Back Black Leather Executive Desk Chair
- 09-Serta Ergonomic
- 10-HAG Capisco Adjustable Standing Desk Chair
01. X4 Executive leather chair
A fantastic ergonomic chair packed with features.
SPECIFICATIONS
- Firstly, the colour availability is eight.
- Secondly, it weighs 31 kg.
- It can bear up to 180kg.
- Its measurements are 81 x 67 x 102cm.
- The assembly process is quick and easy, even for one person.
Pros:
- Good construction quality
- Very comfortable
- Highly adjustable
Cons
- Too many options for purchase
- The massage/ heater is not very convincing
- If you are vegetarian, the X4 uses lots of real Italian leather.
- If you have a budget:
- The cheapest model of the X4 costs $999, which could be too much if the money is tight.
WHY SHOULD I BUY THIS PRODUCT?
This isn’t your regular mesh chair if you weren’t a classic executive chair. If you love real leather luxury, this is a beautiful high-end option.
Armrests matter to you—this X4 has some of the best 360º armrests, delivering maximum adjustability and comfort. You just need it sturdy. The heavy metal base makes the whole thing stable, while the soft finish gives it a surface feel.
WHY SHOULD I AVOID THIS PRODUCT?
You don’t like making many decisions: Buying the X4 involves navigating numerous options, which can be overwhelming.
From personal experience, I know that the X4 from X-Chair is one of the best office chairs. It is very comfortable and has fantastic ergonomic support with adjustable lumbar support and armrests.
I’ve been using it for over a year now in my home office as my main chair, and I think it’s the best ergonomic chair I’ve ever reviewed.
Here’s why: First, the X4 Executive leather chair is exceptionally comfortable. The combination of leather and foam means this is a soft seating solution supported by a solid metal base. Optionally, you can get 360º armrests, among the most comfortable to sit on.
The X4 has a classic look, with a pleasing two-part back and a single base for the seat. They offer eight different colors to choose from. It feels excellent during long sessions.
Made from hard plastic, chrome aluminum, mesh, and leather, the X4 offers solid support and supreme comfort. It weighs 31kg, making it one of the heaviest chairs on this list, but this adds to its fantastic lower back support and soft but firm comfort.
The x4 has many adjustable features, including an optional headrest, massage/heating pads, and 360º armrests.
02-Sihoo M57 Ergonomic Chair
Best Budget Chair for Back Pain
SPECIFICATIONS:
- Colours: Black and grey
- Weight: 18kg
- Max Capacity: 150kg
- Dimensions: 65 cm x 66 cm x 117 cm
- Assembly: Requires assembly
Pros:
- Very supportive
- Breathable material
- Highly adjustable
Cons:
- Medium build quality
- Not suitable for tall people
- No cushioning
WHY SHOULD I BUY THIS PRODUCT?
You are on a budget: Get M57 at about three hundred dollars. Sihoo chairs are famous for giving good value; this model is no exception.
You want basic ergonomics: Despite its small cost, the M57 has certain ergonomic aspects like proper lumbar support and flexible armrests and back.
WHY SHOULD I AVOID THIS PRODUCT?
You look for luxury quality only: Sihoo chairs are cheaply made as reflected by their material composition and design.
If you desire the best ergonomics, The M57 offers fair support, but other, more expensive chairs offer better comfort and supportiveness.
You hate complex construction processes: Assembling this chair may take quite some time due to its multiple parts.
Conclusion
The Sihoo M57 is an excellent purchase for less than 300 dollars. This entry-level ergonomic chair offers decent comfort and adjustability.
It might not be as comfortable as the costlier ones, which are not made from premium materials but offer excellent value for money.
This budget ergonomic chair we have tried out combines comfort over long periods of sitting with adjustable arms and firm lumbar support.
03. Herman Miller Aeron
SPECIFICATIONS:
- Colours: Onyx, Graphite, and Mineral
- Weight: 18kg / 19.5kg
- Max Load: 136kg / 159kg
- Box Dimensions: 104.14 cm x 71.12 cm x 68.58 cm
- Assembly: No assembly is required
- Warranty: 12 years
Pros:
- Iconic design
- Supremely comfortable
- High-quality materials
- Delivered assembled
- 12-year warranty from Herman Miller
Cons:
- Few adjustment options (for entry-level model)
WHY SHOULD I BUY THIS PRODUCT?
You are looking for a modern, classic design. The Aeron has been a design icon since 1994 and is well-known worldwide.
You want airy comfort: The finely made Aeron offers its users a cradling feeling of comfort.
If you value the best ergonomics, this chair is for you. It is one of the pioneer ergonomic chairs on the market, and it supports your frame fully.
Are you not sure what model to get? The Aeron comes in different sizes and models. This chair is cheaper, but it lacks moveable arms or lower back support.
WHY SHOULD I AVOID THIS PRODUCT?
You don’t have much money: It’s the most costly chair on this list. While sales may sometimes offer it at a lower price tag, it does not come with a Herman Miller warranty.
The Herman Miller Aeron has remained unchanged since 1994 as one of the first ergonomic office chairs, making it a classic.
It seamlessly combines beauty with function and offers one of the most comfortable and elegant seating experiences.
Reduced adjustment options in an entry-level Aeron can be soothing. This demonstrates Herman Miller’s confidence in its own design, which translates into exceptional comfort and support.
If you buy from Herman Miller directly, it costs quite a lot; however, you get a 12-year warranty included. Although $1,000 or more seems high-priced, deals abound, with prices falling as low as $711 for such an iconic piece on Amazon!
4-Branch Verve Chair
SPECIFICATIONS:
- Colours: Black, Coral, Light Grey, Dark Grey, Green, Blue
- Weight: 18kg
- Max Load: 125kg
- Assembly: Needs assembly
- Warranty: Seven years
Pros:
- Great design
- Comfortable
- Good lumbar support
Cons:
- Armrests are not adjustable
- Limited height
WHY SHOULD I BUY THIS PRODUCT?
You want a stylish chair: The Verve is a beautiful chair that nicely combines colour across all materials with curved edges and lines having been ingeniously designed.
Yearning for the best mid-range price tag? Retailing for $549 on the Branch website (and sometimes even cheaper on Amazon), Verve provides great quality design for the mid-price range, making it my preferred seat at this price level.
WHY SHOULD I AVOID THIS PRODUCT?
The Verve is a great chair overall, but its armrests are thin and wobbly, and the height adjustment is not smooth. It is the only reason to avoid this chair.
Summing Up
Verve: A Brooklyn-based firm created the Verve as one would expect a stylish chair. However, it is more than just being trendy; suitable ergonomic adjustments at an affordable price make the Verve a very comfortable chair, except for its armrests.
I can say without a doubt that I have fallen in love with Branch’s Verve Chair after using it for three months.
One of the most outstanding characteristics of the entire body of the chair is the cover’s flowing color. It is an easy-to-assemble, easy-to-use chair.
I like how comfortable and supportive the Branch Verve Office Chair is because it costs less than 600 dollars, making it excellent value.
So why not five stars? With its brand-new, highly-touted Verve, Branch set a tough act to follow for itself. For instance, minor weaknesses, especially on the tiny resources, are evident due to the high overall quality.
Nevertheless, this does not stop Verve from being almost perfect – mind-blowing even – for significantly less money than other entries on this list. That’s an excellent pick!
05. HAG Capisco Adjustable Standing Desk Chair
SPECIFICATIONS
- Colour: Black
- Weight: 14.4kg
- Max Load: 114kg
- Dimensions: 77.2 x 71.4 x 26.4 cm
- Assembly: Needs assembly
Pros:
- Unique designer looks
- Highly flexible
- Well constructed
- Perfect for standing desks
- Easy to assemble
Cons:
- Expensive
- Not suitable for “sinking in.”
WHY SHOULD I BUY THIS PRODUCT?
If you like to sit in motion, This HÅG Capisco helps your blood circulate more often and keeps your back and joints healthy.
You are a fan of Scandi design: It has almost no resemblance to anything else on the market.
Your work involves extensive movement. This method is often used by medical professionals; therefore, people who keep changing positions for the whole day will find it convenient.
WHY SHOULD I AVOID THIS PRODUCT?
You love sinking into a chair when you sit down. This chair, instead of having any back or armrests, is purposely designed to promote active sitting.
You do not want to spend so much money on a chair. Priced above $1000, this chair is an investment.
Bottom line
Capisco: This saddle seat is not for all, but it’s great for those who want to change their posture. It cushions well, promotes movements and gives your office some elegance.
This is why HÅG Capisco stands out among other chairs—its design imitates saddling up a horse when sitting.
Indeed, Cardiff University conducted research that concluded such designs could counteract lower back pain.
An overview of our HÅG Capisco 8106 Chair Review highlighted ongoing adjustments that facilitate blood circulation and better posture, thus minimizing back strain.
Since being predominantly used among medical practitioners, saddle chairs like Capisco have found their way into different types of offices, especially with standing desks today.
The HÅG Capisco has a broader saddle, while the HÅG Capisco Puls possess a firmer, narrower one that allows for closer leg positioning.
Offering good lumbar and lower back support, it is comfortable and has many adjustments. Its seat tilts, locks in a tilt, or can be adjusted in height and depth from a low sitting to a sit-stand position.
Therefore, this minimalistic Scandinavian-designed chair can add aesthetic value to any home office arrangement.
06. Herman Miller Sayl Chair
SPECIFICATIONS:
- Colour Options:
- Black + Black: Fog, Jezebel, Berry Blue, Apple Green
- White + White: Black, Porcelain, Amber, Courgette, Java
- Weight: 16.8-18.1kg
- Max Load: 159kg
- Dimensions: 103 x 62 x 50 cm
- Assembly: Minimal assembly required
Pros:
- Iconic design
- Moves with you
- 12-year warranty
Cons:
- Adjustable armrests are extra
- Hard to clean
WHY SHOULD I BUY THIS PRODUCT?
You want something colourful: The Sayl boasts vibrant colours and gives a unique plastic back that makes it shine.
You need a small chair: The Sayl is small enough to fit in tight spaces.
You appreciate iconic designs: Just like all the other Herman Miller chairs, anyone can see that Sayl’s skeletal back has become familiar in many areas and has been copied by others.
WHY SHOULD I AVOID THIS PRODUCT?
You’re fat: Although no official weight capacity exists, more significant users may find it too compact. I’m 5’10” tall and weigh 175 lbs.
It feels perfect for me, but I think taller or heavier people might be more comfortable in another type of chair.
You’re on a budget: You still have to pay around $1000 even when you go directly to Herman Miller for a 12-year warranty despite being among the low-priced products offered by this company.
The Bottom Line
Sayl: Another fantastic design from Herman Miller; not only does Sayl provide bright colour options, but it also has excellent ergonomic features. At its price, though pricey, it’s a good choice for those who would want to have smaller ergonomically styled seats –
Suppose style matters most, or maybe craftsmanship or functionality. In that case, you won’t find better chairs than those manufactured by Herman Miller.
On the other hand, Mirra 2 and Aeron are way too expensive; if you need something smaller, go with the Sayl, which maintains a sharp design and excellent ergonomic features.
Even though widely imitated elsewhere, its vented elastomer backrest remains unmatched. Made with strands of varying thicknesses and tensions, it combines support and comfort with good air circulation.
The armrests can be adjusted in many directions, while the tilt limiter has four settings that help customize the tension.
The design itself reminds us of the “Golden Gate Bridge”. It indicates its slenderness through its unusual shape, providing excellent reinforcement for the spine.
7- Herman Miller Mirra 2 Chair
SPECIFICATIONS:
- Colour Options: Graphite + Twilight, Dark Turquoise, Urban Orange
- Weight: 15.9kg
- Max Load: 159kg
- Dimensions: 111 x 76 x 47 cm
- Assembly: Comes fully assembled
Pros:
- Moves with you
- Highly adjustable
Cons:
- No headrest
- Lacks assembly instructions
WHY SHOULD I BUY THIS PRODUCT?
Would like full back coverage – The Mirra 2 has a skeletal form of its back that gives total support to your back as you move.
I simply love how it appears. The Mirra 2 is an eye-catching addition to any office with its iconic design and vibrant colour options.
WHY SHOULD I AVOID THIS PRODUCT?
Don’t fancy the look—Despite its top-notch ergonomics, the Mirra 2’s unique appearance may not appeal to everyone. Check the picture above to decide.
You don’t have much money—It will cost about $1000. Though it’s a significant investment, it pays off in long-term comfort and support, particularly with the twelve-year warranty if purchased directly from Herman Miller.
Conclusion
Mirra 2 is another famous chair by Herman Miller, which is incredibly comfortable. Although it costs above one thousand dollars at retail, its design and functionality make it a worthwhile investment –
The main reason the Herman Miller Mirra 2 makes this list is twofold. First, it is an ergonomic chair with a skeletal back design that correctly supports your body and minimizes strain on your back while offering numerous adjustments depending on your body type.
Secondly, this chair screams pedigree, adding class and sophistication to any creative workspace. The skeletal back design has been frequently imitated but never surpassed.
It’s pretty expensive, at just over $1,000. However, based on its quality, support, and style, there is value in buying it, especially if used for long-term purposes.
When moving or bending backwards, the rear responds to one’s movement, thus supporting the spine and preventing hunching or slumping.
According to the UK National Health Service, this chair has been created so that your knees should be slightly lower than your hips and your feet are flat on the floor to ensure proper posture.
On warm days, this one keeps you cool. Unlike many cheaper chairs, the Mirra 2 offers good adjustable lumbar support.
It also features fully adjustable armrests and a seat cushion that redistributes weight for added comfort. It additionally has the highest maximum load (159kg / 350 lbs) of all chairs listed here.
8- Staples Sorina Ergonomic Bonded Leather Swivel Executive Chair
SPECIFICATIONS:
- Material: Bonded leather back and quilted fabric
- Overall Dimensions:
- Height: 42.8-46.6 inches
- Width: 28.7 inches
- Depth: 29.8 inches
- Seat Dimensions:
- Height: 16.8-20.5 inches
- Width: 20.7 inches
- Depth: 17.6 inches
- Back Dimensions:
- Height: 28.9 inches
- Depth: 20.7 inches
- Colour: Gray
- Recline: Yes
- Warranty: 7-year limited warranty
- Maximum Capacity: 275 pounds
WHY SHOULD I BUY THIS PRODUCT?
- Leg positioning: Alter your seat height to suit your leg length.
- Padding and adjusting of the arms: Makes you comfortable and customizable for everyone’s needs.
- Tilt/tension lock: Allows one to sit in the perfect position.
- Supportive seating cushions: Extra comfort is provided by quilted fabric and bonded leather.
- Puffing up: Adds more padding to it.
- Arms that flip up: This makes it easier to exit the chair.
Want this chair that can adjust your legs in their correct positions? This adjustable seat height ensures that your feet rest flat on the floor with knees at 90 degrees and hips at right angles, promoting back health and comfortability.
Want a quick way out of chairs? It has flip-up arms that facilitate sitting down or getting up from office chairs quickly.
Need adequate support during long working hours? This chair is meant to allow you to sit for long hours without straining your back area.
WHY SHOULD I AVOID THIS PRODUCT?
Are irritated by difficult installation processes. The setting up is not easy, so be prepared to work on it carefully.
Summary Staples Sorina: The ultimate cheap ergonomic swivel chair that provides wonderful comfort along with support over 10 hours per day usage period.
Its assembly may be complicated, but it will be an excellent option if you want something that can help keep your back upright and comfortable all along.
9-Boss Office Products High Back Black Leather Executive Desk Chair
SPECIFICATIONS:
- Colour Options:
- Black + Black: Fog, Jezebel, Berry Blue, Apple Green
- White + White: Black, Porcelain, Amber, Courgette, Java
- Weight: 16.8-18.1kg
- Max Load: 159kg
- Dimensions: 103 x 62 x 50 cm
- Assembly: Minimal assembly required
Pros:
- Iconic design
- Moves with you
- 12-year warranty
Cons:
- Adjustable armrests are extra
- Hard to clean
WHY SHOULD I BUY THIS PRODUCT?
You want something colourful: The Sayl boasts vibrant colours and gives a unique plastic back that makes it shine.
You need a small chair: The Sayl is small enough to fit in tight spaces.
You appreciate iconic designs: Just like all the other Herman Miller chairs, anyone can see that Sayl’s skeletal back has become familiar in many areas and has been copied by others.
WHY SHOULD I AVOID THIS PRODUCT?
You’re fat: Although no official weight capacity exists, more significant users may find it too compact. I’m 5’10” tall and weigh 175 lbs.
It feels perfect for me, but I think taller or heavier people might be more comfortable in another type of chair.
You’re on a budget: You still have to pay around $1000 even when you go directly to Herman Miller for a 12-year warranty despite being among the low-priced products offered by this company.
The Bottom Line
Sayl: Another fantastic design from Herman Miller; not only does Sayl provide bright colour options, but it also has excellent ergonomic features.
At its price, though pricey, it’s a good choice for those who would want to have smaller ergonomically styled seats –
Suppose style matters most, or maybe craftsmanship or functionality. In that case, you won’t find better chairs than those manufactured by Herman Miller.
On the other hand, Mirra 2 and Aeron are way too expensive; if you need something smaller, go with the Sayl, which maintains a sharp design and excellent ergonomic features.
Even though widely imitated elsewhere, its vented elastomer backrest remains unmatched. Made with strands of varying thicknesses and tensions, it combines support and comfort with good air circulation.
The armrests can be adjusted in many directions, while the tilt limiter has four settings that help customize the tension.
The design itself reminds us of the “Golden Gate Bridge”. It indicates its slenderness through its unusual shape, providing excellent reinforcement for the spine.
10- Serta Ergonomic Executive Office Chair
Specifications:
- Material: Italian leather
- Overall Dimensions:
- Height: 47 inches
- Width: 27 inches
- Depth: 28.5 inches
- Seat Dimensions:
- Height: 20-23.5 inches
- Width: 21 inches
- Depth: 19 inches
- Back Dimensions:
- Height: 30 inches
- Colour: Black
- Recline: No
- Warranty: 6-year limited warranty
- Maximum Capacity: 275 pounds
Pros
- Comfortable
- Strong
Cons
- No Adjustability
- Chair Summary
WHY SHOULD I BUY THIS PRODUCT?
Want something affordable – this one provides comfort and support for your back without emptying your purse.
You need durability. The price isn’t an issue, but you want to ensure the item will last long enough.
Prefer simplicity – if there’s not much need for adjustability, this chair can solve the problem directly.
WHY SHOULD I AVOID THIS PRODUCT?
Need extensive adjustments – it lacks the adjustability features of even more costly ergonomic chairs.
Would you rather have a reclining function? This feature is not present in this type of seat.
Conclusion:
Boss Office Products High Back Black Leather Executive Desk Chair is a simple, inexpensive solution for budget-conscious consumers.
Despite the lack of adjustable features, it has proved comfortable enough to provide lumbar support for many years while guaranteeing strength.
What to Consider When Buying an Office Chair for Back Pain?
Comfort:
An office chair is essential for Dr. Klee Bethel because it emphasizes comfort. The seat, which has enough padding and is made with breathable material, offers much comfort to the user in addition to helping distribute pressure across their hips and thighs, hence reducing any incidences of lower back pains.
Flexibility:
Back strain can be a concern when seated for extended periods, underscoring the importance of flexibility in chair selection. Jonathan Puleio, M.Sc. Jonathan Puleio, M.Sc. CPE advises opting for a chair with adjustable backrest tension or one that automatically adjusts to your body weight.
This flexibility allows you to move without constant readjustment, reducing strain on your back. By prioritizing flexibility, you can take control of your comfort and well-being.
Body Positioning:
When choosing an office chair, it’s crucial to consider your body position. A quality chair ensures that typing doesn’t contort your body; your elbows should remain at shoulder height, as Lisa Orr and other ergonomists like Allan Short-Miller advised.
Arrange your keyboard, mouse, and monitor to encourage an open upper body and shoulder posture while remaining easily accessible. This knowledge empowers you to make informed decisions about your office chair.
Ensuring your office chair selection includes flexible and comfortable chairs that encourage proper positioning can help you avoid back pain during long hours seated.
Seat Depth
When purchasing an office chair online, take note of its listed dimensions. Measure where you sit on your existing desk chair right now.
This will enable you to choose what adjustments will make it more comfortable before buying another one from Dr Klee Bethel’s store here, considering if it is deep enough to support your thighs but not pressurize the knees’ rear.
Stability
While seat cushions and backing are critical factors in selecting an office chair, don’t forget its base. Examine if wheels are attached to this furniture product, which can swivel easily on your office floor.
Finally, it is important to look for a stable chair with a sturdy base that is not easy to tip over or cause accidents, says Dr. Bethel.
Swivel Base
The last thing the author speaks about is the swivel base of desks and chairs, which should be given priority when purchasing one.
One thing you need to notice is how the chair moves as you move around your working area. A swivel base allows users to access all points without twisting or straining their back, facilitating mobility and comfort.
Setting up and optimizing your office chair
It starts by assembling your office chair following the directives after buying it. When done with joining parts, take some time and readjust different elements like lumbar support and armrests, as well as changing their height to fit your body best.
Additionally, pay attention to what your body tells you while seated: if discomfort exists in certain areas, make necessary adjustments.
If you sit for 45 minutes up to an hour or more and later experience stiffness or soreness in the lower parts of your spinal column, this means that the seat may be causing this problem (Short-Miller). Just leave your sitting position for some minutes; walk around before returning.
How do office chairs help alleviate back pain?
While office chairs are not a cure-all for back issues, they can provide relief by promoting proper positioning and reducing pressure in specific areas.
If your chair is comfortable but you still experience discomfort. Ensure you have flat feet or a footrest, your elbows align with the computer mouse and keyboard, and the chair is adjusted to maintain the natural lumbar curve and prevent ligament strain.
A well-designed workspace with a good chair can alleviate muscle tension, leaving you feeling better throughout the day.
Explore Our Chair Collections:
Final Recommendation
We recommend that the X4 chair from X-Chair stands out across all categories, making it the Best standing desk chair for back pain.
It has been tested extensively in various settings, from office work to gaming and socializing, providing comprehensive insights into its features and overall impact.
FAQs: (Frequently Ask Questions)
1-Can office chairs prevent back pain?
Answer: While an office chair can support your back and encourage good posture, it cannot correct existing issues.
However, selecting a chair that promotes proper posture, supports the natural curves of your spine, and encourages movement can help prevent and alleviate back strain associated with prolonged sitting.
2-What is the best sitting position for back pain relief?
Answer: Achieving the correct sitting position involves not only the seat and back but also the positioning of your legs.
Generally, just an inch or two of space between the edge of your seat and the back of your leg is recommended.
This ensures adequate support for your thighs without the chair pressing into the back of your legs, which can contribute to back and hip strain.
3-What office chair is best for lower back pain?
Answer: There isn’t a one-size-fits-all solution for the best chair for lower back pain. However, a chair that works with your body rather than against it is generally beneficial.
Look for a chair with a backrest that fits the natural curvature of your spine, especially at the lower back or lumbar region. This provides adequate lumbar support, essential for relieving lower back pain.
4-Which type of chair is best for long sitting?
Answer: Prolonged sitting can lead to various health issues, so choosing a chair promotes shifting positions, and movement is essential.
Look for a chair that provides adequate lumbar support, maintains the spine’s natural curves, and encourages an upright posture.
Additionally, the chair should allow for changes in posture throughout the day to prevent discomfort during long periods of sitting.
5-What type of chair is best for back pain?
Answer: Saddle chairs are recommended for promoting better spinal postures, including those in the upper body, head, and neck.
Scientific literature supports that these chairs reduce the risk of injury compared to other ergonomic chairs.
6-How do you sit to avoid back pain?
Answer: Adjust your chair height and workstation so you can sit close to your work, keeping it tilted up at you. Rest your elbows and arms on your chair or desk while keeping your shoulders relaxed.
Avoid twisting at the waist when sitting in a chair that rolls and pivots. Instead, turn your whole body to minimize strain on your back.
