Common Office Chair Mistakes That Are Hurting Your Back (And How to Fix Them)

Back pain while working? Your chair might be doing more harm than good — and most people don’t even realize it. Here are five common office chair mistakes and easy ways to fix them.

1. Sitting Too Low (or Too High)

If your chair height isn’t right, you’ll end up straining your lower back, shoulders, or even wrists.

Fix it:
Adjust your chair so your feet are flat on the floor, knees are at 90 degrees, and your arms rest naturally on the desk. If you’re short, consider a footrest.

2. No Lumbar Support

Your lower back has a natural curve. Chairs without lumbar support force your spine into an unnatural position — leading to long-term pain.

Fix it:
Choose a chair with built-in lumbar support, or use a small cushion to fill the gap in your lower back.

3. Leaning Forward All Day

Many people end up hunched over their desks, especially when focused. This strains your spine and neck.

Fix it:
Use the backrest — that's what it's there for! Sit all the way back and let the chair support your posture. If your screen is too low, raise it to eye level.

4. Armrests at the Wrong Height

Armrests that are too high can lift your shoulders. Too low? Your arms dangle and pull on your neck.

Fix it:
Adjust your armrests so your elbows are bent at 90 degrees and your shoulders feel relaxed. If your chair doesn’t adjust, try padded armrest covers or cushions.

5. Never Moving or Adjusting Your Seat

Even a great chair can’t save you if you sit in one position all day.

Fix it:
Get up every 30–60 minutes to stretch or walk. Also, change your chair's recline or tilt slightly every hour to keep your muscles active.

Final Thoughts

A quality office chair can make a huge difference — but only if you use it properly. Avoid these mistakes, set your chair up right, and your back will thank you.

Want to upgrade your setup? Check out our guide:
👉 Best Office Chairs UK 2025