3 Tips for Finding the Best Desk Chair
If you work at a desk, it’s vital to consider your curve when you choose your office furniture. Sitting for long periods of time can put a lot of stress on your spine, which can cause back pain and exacerbate other scoliosis symptoms. However, having the right desk chair can make a significant difference.
So how do you choose the right chair for your desk? I’ve got three important aspects for you to consider when you’re choosing your office chair. And I’ve included some recommendations at various price points to make your shopping experience a little easier.
Sitting at Your Desk and Scoliosis
Before we go over my recommendations for desk chairs, let’s talk a little bit about sitting in general. It’s a common misconception that a sedentary daily routine is better for people with scoliosis.
The truth is that sitting for long periods of time can negatively affect your curve and contribute to more back pain. It’s far better to get in some regular movement throughout the day.
Generally, you should try to make sure you’re not sitting for more than one hour at a time. Furthermore, you should try to adjust your sitting position every 20 minutes or so — especially if you know you’ll be sitting for longer than an hour.
Why are long periods of sitting bad? Being in any one position (including sitting) for an extended length of time can strain your back and cause tightness in your hips. It’s also harder to take deep belly breaths when you’re sitting, so getting up and moving around every hour allows you to get some healthy breathing in as well.
How to Sit Correctly
Taking regular breaks from sitting can help your back, but you can also minimize back pain by adjusting your sitting position. When you sit down, notice whether you’re positioned directly on your sit bones or behind them.
If your weight is pushed back behind your sit bones, you’re putting pressure on your sacrum (the triangular bone at the base of your spine). This position compresses your lumbar spine, which is the opposite of what you want. The lumbar spine is designed to be extended, not flexed. “Sacrum sitting” often contributes to sciatica in people with and without scoliosis.
Evaluate your sitting position to determine whether you’re resting on your prominence (or convexity). Resting on your prominence can cause pain and contribute to curve progression.
So make sure you’re not leaning back in your chair all day. It’s best to vary your sitting position between supported and unsupported so you’re not resting in your prominence for hours at a time. When you do sit in a supported position, use your wedges or other props to help de-rotate the spine and correct your alignment.
Finally, check the position of your armrests. Many people set their armrests too high because they like the feeling of having their arms supported. But having your armrests too high causes your trapezius muscles to constantly engage, which creates rounded shoulders and a forward head posture. This position contributes to upper back pain, headaches, neck pain, and other potential issues.
How to Find the Best Desk Chair
What should you look for when shopping for a desk chair for scoliosis? Here are three things to keep in mind:
Tip #1: Positional flexibility
Look for a desk chair that allows you to change your sitting position easily. It’s easier to switch to different positions with an adjustable chair.
Specifically, look for a chair that will accommodate a “perched” position. Think about maintaining an upright, alert position with your head and ribs stacked directly over the sit bones. Sitting this way allows you to elongate your spine, encourage muscle engagement, and avoid lumbar compression.
Tip #2: Adjustability
Choose a chair that you can adjust in several different ways:
Seat height
Armrest height
Armrest forward/backward position
Lumbar support
Seat tilt (forward/backward)
When all these elements are adjustable, it’s easier to find a setup that’s comfortable and supportive of your curve.
Tip #3: Seat Shape
Finally, consider the shape of the seat cushion itself. Most desk chairs feature a “captain’s chair” shape that has high sides and a dip in the middle. This shape can be problematic if you have a hip glide, so it’s best to choose a chair with a saddle-shaped cushion.
A saddle cushion is the opposite of a captain’s chair — it’s raised in the middle and lower at the sides. This shape allows your hips to settle into more of a balanced position.
Best Desk Chair Recommendations
Here are some of the desk chairs I recommend, organized from lower to higher price points:
Swiss Ball: Yes, this is a big exercise ball that you often see in a gym. But it can double as a desk chair! This option allows you to easily move and change positions throughout the day, so it’s a great option if you have scoliosis. It also encourages core engagement, which can help you build the muscles that support your spine. Because it’s spherical, it mimics a saddle-shaped seat cushion.
Saddle Chair: As the name implies, this type of chair has a saddle-shaped cushion. These chairs generally don’t have armrests, but you can find models with and without a seat back. The seat height is usually adjustable, and most of them offer a tilt option as well, so you can adjust the forward/backward position of the seat.
HAG Capisco Chair: This is the desk chair that I have. It’s pricey, but it can be a worthwhile investment if you sit a lot every day. This chair has a unique shape that allows several different sitting positions, including facing backward and sideways and sitting cross-legged.
Optimize Your Daily Routine for Your Curve
You might not think about your desk chair when you’re looking for ways to reduce your scoliosis pain, but you should! If you sit a lot for work, it’s vital to choose a chair that will support good alignment and spinal elongation, instead of encouraging you to lean into your curve. Even with a great desk chair, however, remember to change sitting positions often and stand up at least once every hour.
Even minor changes to your routine can have a significant impact on chronic pain and other scoliosis symptoms. If you want to learn about more simple adaptations you can make in your daily life, join The Scoliosis Movement Bootcamp. This 6-month virtual program teaches you to make small adjustments and incorporate gentle movement each day to support your curve and reduce pain. Get all the details and join today!
If you want to stay up-to-date on scoliosis topics, listen to my podcast, Ahead of the Curve. Subscribe to get every episode when it airs!
