Which office chair is best for your spine?
One question I’m sure every chiropractor gets asked is: “What’s the best type of chair for the office?”
The short answer? None at all.
From your spine’s perspective, standing is far better than sitting. Our bodies weren’t built for sitting long hours, and doing so places extra load on the lumbar spine—especially the discs.
Still, I understand that standing all day isn’t practical for everyone. Concentration can suffer, and for those who wear stylish but not-so-functional shoes, standing might feel unbearable.
As chiropractors, our job isn’t to demand perfection. It’s to identify habits that lead to back pain, neck tension, and headaches, and then help people make practical, sustainable changes.
Think of it like a diet. Have you ever tried one that cuts out every food you love? How long did it last? A lasting diet is built on balance, not deprivation—and the same goes for spinal health. If standing all day feels unrealistic, that’s okay. Small, consistent changes can make a big difference.
Sitting at the Office: What You Should Know
Whether you’re at work, home, or on the go, keep two key things in mind:
– Maintain a neutral spine. The spine naturally forms gentle S-shaped curves that help it absorb shock and transfer forces efficiently. Straightening or flattening those curves reduces its ability to do both.
– Keep your spine moving. Just as your veins rely on movement to circulate blood, your spinal discs rely on motion to stay hydrated and nourished. Because discs have limited blood supply, injuries like bulges or herniations can take months—or even years—to fully recover.
What Happens When You Sit Too Long
When you sit for eight or more hours a day:
– The lower spine flattens or reverses its curve, increasing pressure on the front of the discs and pushing them backward.
– Ligaments and muscles overstretch and fatigue.
– Core muscles switch off entirely—they may as well be lying on a beach, sipping cocktails instead of supporting your spine.
The result? A chain reaction. A slouched lower back leads to a slouched upper back, tight shoulders, and neck pain. Think of your spine like a Jenga tower—remove stability from the base, and everything above starts to wobble.
If You Must Sit, Do It Smartly
If standing full-time doesn’t suit you, alternate between sitting and standing throughout the day. If your desk adjusts easily, change positions regularly to keep your spine active.
Here are some seating options I recommend:
A high stool that positions your hips above your knees, allowing the lower back to maintain its natural curve with minimal effort. Though technically a seated position, it’s more forgiving on the spine and feet.
This stool encourages micro-movements that keep discs hydrated and tissues elastic. However, it often sits lower than an ideal desk height, making it less suitable for all setups.
This design positions your weight evenly on your seat bones, promoting a neutral spine. A taller stool works best. You can find versions with or without backrests or even with wobble bases to encourage subtle movement. Avoid models that are too low, or you’ll end up slouching like in a traditional chair.
This is a great middle ground. It enables you to address the knee hip angle for optimal spinal alignment but without the need to have a standing desk. They come in a rocking style or with wheels. The rocking style will naturally encourage some movement which is great for keeping those discs hydrated.
What I Tell My Patients
You can easily spend hundreds on a heavily cushioned office chair with fancy lumbar supports, but the most important feature is seat height. A higher seat supports your lumbar curve better than any padded insert.
Wobbly stools and yoga ball chairs also keep you subtly moving during the day, which is far better for your discs than sitting completely still.
Desk-based work can be just as demanding on your spine as physical labour. Investing in the right seating—or better yet, movement-friendly habits—is an investment in your spinal health.
