Back Pain from Office Chairs

Back pain caused by office chairs may result from factors such as lack of lumbar support, poor posture, muscle strain, lumbar disc herniation, spinal facet joint disorders, or ankylosing spondylitis, and requires targeted improvement or medical attention.

Common Causes

1. Lack of lumbar support: If an office chair lacks lumbar support, the lumbar spine will be in a suspended state. The surrounding muscles need to continuously contract to maintain posture, leading to spasms and edema. Over the long term, this may accelerate disc degeneration and cause dull lower back pain.
2. Poor posture: When bending forward, slouching, or leaning to the side, the back muscles and ligaments are subjected to uneven forces. Some muscles remain continuously tense, while others are overstretched, resulting in the accumulation of local metabolic waste and causing soreness.
3. Muscle strain: Prolonged fixed sitting positions cause the back muscle groups to continuously contract, reducing blood supply. Tiny injuries to the muscle fibers accumulate, presenting as soreness, stiffness, and tenderness upon pressure.
4. Lumbar disc herniation: Sitting for long periods increases the pressure inside the intervertebral discs. When the fibrous ring ruptures, the nucleus pulposus protrudes and compresses the nerve roots, causing deep back pain and possibly accompanied by numbness or pain in the lower limbs.
5. Spinal facet joint disorders: The small joints at the back of the spine may experience minor dislocations or impingements in fixed postures. Stimulation of the joint capsules triggers localized pain, which worsens when changing positions.
6. Ankylosing spondylitis: A chronic inflammatory autoimmune disease, it initially presents as dull pain in the lower back and buttocks and morning stiffness. The pain worsens after prolonged sitting and improves after activity. Be alert for symptoms such as waking up at night due to pain and morning stiffness lasting more than 30 minutes.

Improvement Methods

1. Adjust the office chair: Use a 10cm thick, firm memory foam lumbar support cushion. Place it at the lumbar dimple, sit fully against the back of the chair, and let the cushion support the lumbar spine.
2. Take regular breaks: Get up and stretch every 35 - 60 minutes. Place your hands on your hips and rotate left and right three times, and do chest expansion exercises and waist twists.
3. Strengthen the back muscles: After work, do hip bridges (tighten your buttocks, raise your waist until it forms a straight line with your shoulders and knees, hold for 3 seconds, and then lower it), 10 times a day.
4. Choose appropriate furniture: Use chairs with lumbar support in daily life and choose a mattress with moderate firmness for sleeping.

If the pain persists or worsens, seek medical attention promptly to determine the cause.