Is Your Office Chair Ageing Your Spine?

TL;DR: Spending long periods sitting - particularly in a poorly designed or poorly adjusted office chair - may place increased mechanical load on the spine and contribute to discomfort over time. Research suggests that sustained sitting can increase lumbar disc pressure, reduce spinal movement, and encourage postural strain. This blog explores what the evidence tells us about sitting and spinal health, and shares practical, realistic ways to support your spine during the working day.

How Prolonged Sitting Affects the Spine

Modern working life means many people now spend six to ten hours a day seated, often with limited variation in posture. While sitting itself is not inherently harmful, prolonged and static sitting has been associated with increased mechanical stress on spinal structures.

Biomechanical research has demonstrated that pressure within the lumbar spinal discs is generally higher in sitting than in standing, particularly when sitting with a flexed or slouched posture (Wilke et al., 1999). Over time, sustained loading in these positions may contribute to stiffness, fatigue, or lower back discomfort in some individuals.

Extended sitting has also been linked with reduced activation of postural muscles and limited spinal movement. From a functional perspective, the spine is designed to move regularly. When movement is restricted for long periods, tissues may become less tolerant to everyday loads.

It is important to note that responses to sitting vary widely. Factors such as activity levels, previous injury, workstation setup, stress, and sleep all influence how an individual experiences prolonged sitting.

Why Your Office Chair Matters More Than You Think

Your office chair does not need to be expensive, but it does need to provide appropriate support and allow you to sit comfortably without forcing a rigid posture.

A poorly designed or poorly adjusted chair may encourage slouching, posterior pelvic tilt, and uneven weight distribution. Laboratory studies have shown that slumped sitting postures can significantly increase spinal loading compared to more upright sitting positions (Callaghan & McGill, 2001).

Over time, this increased load may contribute to muscle fatigue, particularly in the lower back and hips, and reduce postural endurance during the working day. An unsupportive chair may also affect circulation in the lower limbs, contributing to general discomfort.

The issue is not sitting itself, but prolonged sitting without adequate support or variation in posture.

The Role of Movement in Spinal Health

One of the most consistent findings in occupational health research is the importance of movement variety. Sustained static postures - whether sitting or standing - are more strongly associated with discomfort than posture alone (Seidel, 2005).

Small, regular movements help maintain circulation, joint nutrition, and muscle engagement. Even well-designed chairs cannot fully compensate for long periods of immobility.

This is why modern ergonomic advice focuses less on achieving “perfect posture” and more on encouraging regular movement and flexibility throughout the day.

Practical Ways to Improve Your Office Setup

Simple and realistic adjustments can help reduce unnecessary strain during desk-based work.

Using a chair with adjustable lumbar support may help maintain the spine’s natural curves and improve comfort during longer periods of sitting.

Desk height should allow your elbows to rest at roughly a right angle, with shoulders relaxed, to minimise unnecessary tension through the neck and upper back.

If your feet do not rest comfortably on the floor, a footrest may help reduce strain through the lower back and hips.

Perhaps most importantly, aim to stand, stretch, or walk for a few minutes every 30–45 minutes. These short movement breaks can help reduce sustained spinal loading and muscle fatigue.

Where Chiropractic Care May Fit In

If discomfort persists despite ergonomic adjustments and regular movement, a chiropractic assessment may be appropriate.

Chiropractors assess spinal movement, posture, and functional capacity, and may provide tailored advice alongside manual therapy where clinically indicated. Evidence suggests that spinal manipulation and mobilisation can be helpful for some people with mechanical lower back pain when delivered as part of a broader, patient-centred approach (NICE, 2016; Coulter et al., 2018).

As with all healthcare, outcomes vary between individuals, and care is most effective when combined with self-management strategies such as movement, exercise, and ergonomic awareness.

Final Thoughts

Your office chair alone is unlikely to be “ageing” your spine, but prolonged, unsupported sitting may contribute to spinal discomfort over time - particularly when combined with low movement levels and poor workstation setup.

A balanced approach is key: supportive seating, regular movement, and awareness of how your body responds throughout the day. If you are unsure what may be contributing to your symptoms, a professional assessment can help guide appropriate next steps.

Written by Dr Tommy-Lee McCafferty, Doctor of Chiropractic.

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References

Wilke, H. J., Neef, P., Caimi, M., Hoogland, T., & Claes, L. (1999). New in vivo measurements of pressures in the intervertebral disc in daily life. Spine, 24(8), 755–762.

Callaghan, J. P., & McGill, S. M. (2001). Low back joint loading and kinematics during standing and unsupported sitting. Clinical Biomechanics, 16(1), 28–37.

Seidel, H. (2005). On the relationship between seated posture and spinal health. Occupational Medicine, 55(1), 9–15.

National Institute for Health and Care Excellence (2016). Low back pain and sciatica in over 16s: assessment and management (NG59).

Coulter, I. D., Crawford, C., Hurwitz, E. L., et al. (2018). Manipulation and mobilisation for treating chronic low back pain: a systematic review and meta-analysis. Spine Journal, 18(5), 866–879.