As an executive mom juggling zoom calls, spreadsheets, and family to-do lists, chances are you spend hours at your desk and in your chair. You might have even invested in a plush, ergonomic-looking office chair thinking it would solve your back pain and posture problems. But here’s the truth: comfort doesn’t always equal good posture. And your seemingly cozy office chair might actually be the thing quietly messing with your posture and increasing your pain. In this blog, lets break down why that’s happening and what you can do about it.
Extra Cushy Seats Encourage Slouching Without You Realising It:
That soft, deep seat might feel good at first, but it can lull your body into a slouched position. Over time, your pelvis tucks under, your spine collapses forward, and your neck starts jutting out. This leads to stiffness, nerve irritation, and even headaches by the end of the day.
What to Do Instead:
Choose a chair with lumbar support or use an additional lumbar roll at the area of maximum curvature in the lower back. Sit back into the seat with your bottom touching the junction of the seat and back of the chair, with your feet planted flat on the floor or a foot stool. Keep your spine upright with your core lightly engaged.
Choose a chair with lumbar support or use an additional lumbar roll at the area of maximum curvature in the lower back. Sit back into the seat with your bottom touching the junction of the seat and back of the chair, with your feet planted flat on the floor or a foot stool. Keep your spine upright with your core lightly engaged.
Armrests Can Possibly Hike Up Your Shoulders When Not Adjusted Well:
Constantly resting your elbows on armrests that are sitting too high may cause your shoulders to elevate unconsciously. That tension travels up the neck and into the head, causing a forward head posture and potentially cervicogenic dizziness and cervicogenic headaches.
What to Do Instead:
Adjust armrests so your elbows stay at approximately 90-degree angle without shrugging your shoulders. Better yet, take breaks from leaning entirely to retrain your shoulder and neck alignment.
Adjust armrests so your elbows stay at approximately 90-degree angle without shrugging your shoulders. Better yet, take breaks from leaning entirely to retrain your shoulder and neck alignment.
Watch this video to learn How can you make your non ergonomic office chair more comfortable?
Too Much Sitting in One “Good” Position Is Still Too Much Sitting:
Even if you have the perfect posture, staying still for long stretches creates compression in your joints, especially your spine and hips.
What to Do Instead:
Incorporate micro-movement breaks every 30–60 minutes. Do a standing stretch, a posture reset, or walk around for 1–2 minutes to keep your muscles and nerves happy.
Incorporate micro-movement breaks every 30–60 minutes. Do a standing stretch, a posture reset, or walk around for 1–2 minutes to keep your muscles and nerves happy.
HERE is a free video guide on ‘Quick and Easy Desk Based Exercises to avoid spinal & joint pain’ These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
You don’t have to toss your chair or splurge on another one. With simple daily adjustments, like how you sit, move, and break up your day, you can protect your posture and reduce pain starting now.
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