No matter what chair you use, sitting for a long time is hard on your back. To reduce the stress on those back muscles, use good posture while you work, get up to stretch often, and find the best chair for your needs. There's no such thing as a perfect chair, according to the National Institutes of Health, or NIH, but you want one that supports your spine and places you in a healthy, comfortable work position.
Adjustable Height
Select an office chair with adjustable seat height, recommends Spine-health.com. You want to adjust the height so your feet are flat on the ground, your thighs horizontal and your lower arms parallel with your keyboard. If you're too high or low, you put extra pressure on your back and shoulders. A chair seat that adjusts from about 15 to 20 inches above the ground is usually adequate.
Seat Depth and Width
Your seat bottom should be deep enough from front to back to provide ample room for your thighs, according to NIH. You should be able to sit against the backrest with your bent knees a couple of inches away from the front of the chair. The chair should be wide enough for you to shift around without feeling you're going to fall off. The optimum width will vary greatly depending on your girth.
Backrest
Choose a chair with a backrest wide enough to accommodate your back and shoulders. A backrest that's separate from the seat provides a lot of flexibility, especially if you can adjust the angle and height. The NIH suggests adjusting the backrest backward between 10 and 20 degrees. This lessens the load on your spine but still allows you to work comfortably.
Lumbar Support
Spine-health.com recommends a chair that allows you to adjust the lumbar support. Your lower, or lumbar, spine has a natural curve, and a chair should provide support for that curve. If you're not supported well, you tend to slouch and put strain on your spine. Adjusting the support helps you maintain proper posture.
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