Do Ergonomic Chairs Fix Back Pain?
By Heath Williams — Osteopath, Principle Four Osteopathy Melbourne CBD
Many people book an appointment with me after doing everything they thought they were supposed to do.
They’ve bought a highly rated ergonomic chair.
Adjusted the armrests.
Raised the monitor.
Sat upright.
Yet their back still aches at the end of the day.
So naturally they ask:
“Do I just need a better chair?”
It’s a logical question — and a very common misunderstanding.
Ergonomic chairs can help comfort.
But they rarely fix back pain on their own.
To understand why, we need to understand what back pain at work actually comes from.
First — The Important Reassurance
Most work-related back pain is not caused by damage.
Research consistently shows:
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Sitting does not injure the spine
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Scans rarely explain symptoms
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Pain relates more to sensitivity than structure
-
Movement tolerance matters more than equipment
This doesn’t mean your chair is irrelevant — but it plays a smaller role than most people expect.
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Why Chairs Became the Focus
Workplace health messaging has historically centred on posture and equipment.
It made sense — chairs are visible and adjustable.
But over time research has shifted understanding.
Two people can use identical chairs:
one comfortable
one sore
The difference is rarely the chair itself.
What Actually Happens During Sitting
Your spine is strong and well adapted to load.
While sitting:
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muscles stabilise the trunk lightly
-
joints experience low compression
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circulation remains adequate
Problems arise when load becomes:
low intensity
repetitive
unchanging
prolonged
The body responds by increasing sensitivity — experienced as stiffness or ache.
A better chair changes load slightly
Movement changes it significantly
👉 Related article: Why Sitting Isn’t Actually the Problem
What Ergonomic Chairs Actually Do Well
They improve comfort variability.
A good chair allows:
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multiple positions
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relaxed shoulders
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neutral joint angles
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reduced pressure points
This reduces irritation build-up.
But importantly:
They reduce aggravation
They do not increase tolerance
That distinction explains why relief may be temporary.
The Expectation Problem
Many people expect:
Better chair → pain disappears
More accurate:
Better chair → symptoms build slower
Long-term improvement requires the body adapting — not just the environment changing.
Why Pain Persists Despite Good Setup
Because pain reflects capacity, not just posture.
Imagine someone who hasn’t exercised for months suddenly walking 15km.
Even with excellent shoes, soreness occurs.
The same principle applies to desk work — the body must adapt to sustained demand.
The Standing Desk Comparison
Standing desks are often purchased after chairs fail.
Some people improve — temporarily.
Why?
Not because standing is superior
But because load changed
Standing still all day often recreates the same discomfort.
Variation is the therapeutic factor.
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Recovery Phases
Early Sensitive Phase
Symptoms:
end-of-day ache
morning stiffness
Helpful focus:
reduce irritation
Chair role:
comfort support
Clinical focus:
education and reassurance
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Mid Adaptation Phase
Symptoms:
pain after long sitting
Helpful focus:
gradual exposure
Chair role:
facilitate movement variety
Clinical focus:
movement restoration
Late Resilience Phase
Symptoms:
occasional flare-ups only
Helpful focus:
increase capacity
Chair role:
minor influence
Clinical focus:
strength and load tolerance
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The Most Useful Chair Features
Instead of searching for the “best chair”, look for adjustability:
-
seat height allowing relaxed feet
-
backrest that supports without forcing posture
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armrests that allow shoulders to relax
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ability to recline slightly
Comfort encourages movement — rigidity discourages it.
The Posture Trap
Many people try to sit perfectly upright all day.
This increases muscle activity and fatigue.
The spine benefits from relaxed variation, not sustained correction.
Practical Strategies That Matter More Than Your Chair
1. Change Position Regularly
Every 20–40 minutes briefly adjust posture
2. Move Small Amounts Often
Stand, reach, turn, walk briefly
3. Build Capacity Outside Work
Walking, exercise and activity improve tolerance
You can follow guided options here:
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When Equipment Does Matter
Chairs become more relevant if:
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significant discomfort occurs immediately on sitting
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workstation dimensions are inappropriate
-
specialised work tasks demand static posture
In these cases assessment helps.
👉 Workstation Ergonomic Assessment
When To Seek Help
Consider booking if:
pain persists >2–3 weeks
symptoms recur regularly
work confidence reduced
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What Treatment Focuses On
Our approach:
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Understand contributors
-
Reduce sensitivity
-
Restore movement
-
Build tolerance
The aim is independence — not constant reliance on perfect equipment.
Final Takeaway
Ergonomic chairs improve comfort.
They do not fix back pain alone.
Long-term change comes from improving the body’s tolerance to normal activity.
Your chair should support you — not be responsible for your recovery.
— Heath Williams
Osteopath, Principle Four Osteopathy Melbourne CBD