How Your Office Chair Is Damaging Your Spine (And What to Do About It)

The modern workplace has created an epidemic of back pain across the UK. If you spend eight or more hours a day at a desk, you may be causing significant harm to your spine without realising it.

The problem with prolonged sitting

When we sit for extended periods — particularly with poor posture — the lumbar discs in our lower back are subjected to significantly increased pressure compared to when we stand or walk. Research shows that intradiscal pressure is highest in the sitting position. Over time, this contributes to disc degeneration, muscle imbalance, and chronic back pain.

Signs your posture is causing problems

• Lower back ache at the end of the working day
• Stiffness when you first stand up
• Neck and shoulder tension, particularly on the side of your mouse arm
• Headaches originating from the base of the skull

What an ideal workstation looks like

Your chair should allow your feet to rest flat on the floor with your knees at 90°. Your monitor should be at eye level, approximately an arm's length away. Your keyboard and mouse should be positioned so your elbows are at roughly 90°. Critically, your lower back should be supported by the chair's lumbar support.

The role of movement

Even the best ergonomic setup cannot compensate for staying still for too long. Research recommends taking a standing break every 30–45 minutes. Set a reminder on your phone or computer if needed.

PhysioRevive offers workplace ergonomics assessments at our London and Manchester clinics. Our spinal physiotherapy team can assess your posture, identify problem areas, and provide a personalised treatment and prevention plan.