Health is the most important factor today. A lot of Office Workers undergo different health problems such as neck pain, back pain, shoulder pain and spinal stenosis. One of the most familiar problems is lower back pain that every third office worker faced.
The latest research exposes that an average person spends the equivalent of 10 consecutive years sitting on his office chair. But people don’t focus or pay attention while selecting their working chair according to their body posture and working needs. If you are a computer user then you need to buy a computing chair rather then executive.
One of my friends started a new business due to which he spent most of his time nearly 10 to 12 hours in the office while working in front of computer. After a few months, he suffered in lower back pain problem due to a long hour sitting in wrong setting posture. He started different yoga practices, lose weight exercises, and attended a couple of fitness sessions per week. But still, he had back pain problems.
When I met him then I suggested changing his cheap office chair into an ergonomic office chair that gives the right sitting posture all the time. He also appreciated my suggestion and I helped him to select the best Office chair for back pain relief. After 3 months his pain managed and he recovered soon. Now he also works till night, but he is fit and got rid of back problems.
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10 Best Lumbar Support Office Chairs for Lower Back Pain
So, now I am explaining reviews about the top 10 best chairs for lower back pain relief. I pick these chairs on the basis of people’s experience who already using it and having a good healthy life. So, sit back and enjoy the guide.
1) Herman Miller Classic Aeron Task Chair
The Herman Miller Classic Aeron Task Chair is the most beneficial chair for back pain patients and it comes under the comfortable chairs for back pain sufferers. It is a Standard Tilt Classic task chair.
It has fixed Vinyl Arms and regular Carpet Casters. According to, Herman Miller’s office chairs reviews, it is the most popular brand in the chair world. It produces solid products with convenient warranted. This chair is easy to use and not create any noise due to worthy levers and knobs.
Most notable thing is that it is available in different sizes (A B C) and every person can purchase it according to his size adjustment. So, that way Aeron is the best ergonomic office chair.
Made in The USA, the Aeron chairs lead a new trend in ergonomic Office seating. And provide a conventional model with outstanding quality. It has a solid Carbon Classic graphite frame. It has a 12-Year Warranty, which is the most satisfactory and qualitative point of this chair. Herman Miller Classic Aeron Task Chair is a stylish and extremely comfortable with the distribution of body weight. It further helps to eliminate back pain caused by poor posture.
But if you have a long height then you have a second appropriate option that is Herman Miller Embody chair.
Now I am going to explain some pros and cons for Aeron Office Chair that helps you to make a buying decision.
2) Ergohuman High Back Swivel Chair
Eurotech Ergo-human chair is black mesh seat chairs with movable headrest. It is an amazing innovation supported chair with 8 ergonomic adjustments that provide the most special comfort to your body. Mesh seat and back promote breathiness and air circulation that serves to sit long.
8 Supported adjustments include Tilt tension control, synchro-tilt, Tilt Lock, back height, seat height, seat depth, arm height, and back angle adjustment. Due to which doctors recommend a list of best chair after back surgery.
It is a chrome base chair with nylon casters that satisfies all ANSI/BIFMA standards. It’s 97% of components are recyclable due to which it is an Eco-friendly chair. This chair also meets Green Guard standards and occupy indoor air quality certification.
The user can adjust the back angle and back lock of this chair on three different positions according to his comforts. It accommodates any individual need by providing back, seat cushion and headrest adjustments. Its adjustable lumbar support provides long-term comfort. Due to which it is known as the best lumbar support office chair.
Pivoting Armrest and height adjustment feature helps to do work with a variety of seated postures and body movements. These adjustments make it the best selling office chair.
3) Herman Miller Mirra 2 Chair
Herman Miller Chairs are most suitable for Office people who sit on their chairs for long hours. It is a flexible ultra-responsive butterfly back chair and provided an excellent breathable sitting environment. I highly suggest this chair for those people who are moving from one place to another while working in the office because it is one of the best moveable chairs due to its unique design.
Did you know it has adjustable arms, Standard Tilt, Air weave 2 Woven Suspension seat, and carpet casters?
These all are extraordinary features that make it worthy. It provides more comfortable and long hours sitting due to maximum breathability.
It is a personalized ergonomic chair having a lightweight design with a mixture of simplicity and flexibility.
One prominent feature of this chair is it provides Tilt adjustment for the person who sits on the chair. And also overcome back pain difficulties by equally weight sharing. Made in the USA and provide 12 years of convenient warranty. One more important feature of this chair is that it has tilt Limiter with seat angle adjustment, Flex Front seat adjustment, and alignment of lumbar support. And also support Arm adjustment that helps users to set arm according to their desire.
Open Weave Plastic Back makes it more breathable and the adjustment of arms and seat maximize user experience better. It supports a standard size cylinder that accommodates seat adjustment between 16 inches to 20.5 inches.
4) Modway Articulate Mesh Chair
This is an affordable and user-friendly chair with Articulate style, design by Modway. Modway is a well-known distributor of Office furniture. It refurbished mid-century style with a touch of contemporary flair for an eclectic selection to suit every taste.
Modway Articulate Mesh chair make a turning point in your office tasks. It provides freshener sitting the whole day with a breathable mesh back and plush fabric cushion seat. To adjust your height and size, it provides back height and seat depth adjustments. It has sturdy armrests and height adjustment helps your vertical seat posturing.
It also provides recline and inclines comfortably to your backbone and helps to relieve lower Back pain. Articulate behavior plays a good role in mass weight distribution. You must need it if you naturally perform tasks without exertion because it has five hooded dual-caster wheels that help to easily mobilize over the carpeted or hardwood floor.
- Reliable Ergonomic support and Passive Lumbar Support
- 6’’ thick mesh seat cushion maximize sitting capacity.
- It is a lightweight executive Office chair with a sturdy and supportive
- Articulate style. It comes in a variety of colors and holds up to 331 lbs weight.
- One-touch chair height adjustment with 360-degree swivel, a stressless tilt, and a lock system makes it more fabulous.
5) Modway Edge Drafting Chair
Modway Drafting Chair is mostly used as a reception desk chair due to its Edge vinyl drafting. Generously padded vinyl seat and chrome plated foot ring make it more advance Studio chair. Pneumatic Height Adjustment help to adjust chair height and has 90 degrees Flip-Up Padded armrests capable to adjust arms according to your appetite.
This chair works like a drafting stool, so that’s why its most suitable for reception desk chair, Office & Home use. This chair implements cutting edge ergonomics to give comprehensive seating experience. It also supported lower back lumbar support with Mesh back, which makes it breathable.
One more numerous thing makes this chair unique is a tension control knob that helps to reduce sitting tension and padded waterfall seat aid to ease pain and pressure around your thighs. Edge is the best tall chair that ideal for school, office, studio, and reception. The foot ring is the most stylish feature of this chair that encourages a user to relieve their feet.
Like a tall studio chair, It flip-up arms help during work of painting, sewing and architecture drafting. With 360-degree swivel and seat tilt plus tension control knob earn user experience better.
Modway Edge Drafting Chair works the same as quality drafting stool with a breathable mesh back, generously foam padded mesh seat, extra tall gas cylinder, and stylish modern design.
Note: If you are interested to read about Top 10 Drafting Chairs in 2020 then our guide available for you!
6) TOPSKY Mesh | Best Office Chair for Upper Back Pain
TOPSKY office chair especially designs for those people who sit long on the chair due to which they suffer in different back problems like upper back pain and Sciatica. Both difficulties decrease the sitting capability of any individual. So that’s why Topsky design, this best office chair for upper back pain Patients.
The distinctive element in this chair that gives relief from sciatica pain plus its skeletal back frame covered with high strength mesh back that provides regular attention to your backbone and improves your sitting position.
This chair has a hanger on his back that enables a user to hang a coat and bag. While sitting in front of the screen your neck and head need some support, so this chair also solves your problem by providing 3D headrest adjustments.
Adjustable & Soft pad armrests help while working on a computer and you also adjust the height of arms by pressing a single button. Due to High strength mesh back and thick sponge it offers 220 Lbs weight capacity.
Its ergonomic design and adjustable (Forward & Backward) lumbar support make it uncommon and supportive for vertebral Column. For back pain relief, you can adjust Upper/Lower Lumbar support and make it comfortable for your back. And this is also a helpful chair for sciatica pain.
Electroplate Feet and Nylon Wheel make it a heavy-duty durable chair, that easily moves on the harder surfaces and wooden floors.
7) La-Z-Boy Office Chair
La-Z-Boy Big & Tall Office Chair is one of the best selections for an office executive chair. Highly comfortable bonded leather chair designed by an advanced brand known for variety, tradition craftsmanship, and satisfaction.
Not only a handsome design, but It also provides outstanding support with comfortable sitting and makes the user experience better.
It is different due to the memory foam advanced layering system that fulfills 5 layers to make the seat more comfortable. It is padded headrest chair plus neck support to reduce pressure point and give relief from discomfort caused by long sitting.
It designs the same as Serta Executive Office Chair with sufficiently recommended adjustments. You can adjust the height & tilt according to your demand for customized sitting and improve body alignment. The curved lumbar back gives lower back support to enhance sitting comfort and accepting up to 400 lbs weight.
Like a supportive chair, it has a thicker plywood subscore, heavy-duty casters and reinforced back bar that helps to sit long. Soft Bonded leather serves to create a traditional look and modern performance that is good for any workplace, residence, and domestic space.
If you find the executive chair for your office or generous seating area then it is the most suited selection for you in an excellent budget. Its remarkable features make it best selling office chairs under $300.
It looks more elegant due to soft and luxurious bonded leather with thick contoured cushion. It has premium wooden foot and classic style rich wooden arms that formulate it more sophisticated.
It provides a waterfall seat edge to promote blood circulation and cable-actuated levers for easy to use during seat/height adjustment.
This chair has 21’’ inches height from floor with a range of height adjustment between 18’’ to 24’’ inches. And the width of the seat between arms is 22’’ inches. So it is best chair for a tall and overweight person.
8) Mesh Office Chair for Lower Back
Mesh Back Computer Chair is a multi-purpose chair that means it can be used as a computer chair, gaming chair as well as a reception desk chair. Zenith furniture is a trustworthy brand for office furniture that makes this chair with Nylon material.
If you find an office chair that helps to sit for long hours, then this is wonderful for you because it meshes back easily exchange airflow and make you feel comfortable during long hours working. The headrest of this chair also supports the head and reduces pressure on the neck plus backbone.
Tall lumbar support and headrest improve sitting in the right posture and protect neck including waist.
This chair not only has outstanding lumbar support but also having 4’’ thick foam seat that distributes body weight equally and reduces recline pressure. Its maximum weight capacity is 250 lbs and very easy set up within 10 minutes.
Tilt Tension Knob facilitates to adjust (increase or decrease) the force required to tilt and also supported a tilt lock mechanism. One more advantage of this chair is, it saves space in the room by flip-up arms due to which chair slip under the desk.
9) Hbada Ergonomic Office Chair
Hbada chairs represented black and white tune designs to produce environment-friendly, stylish and comfortable Ergonomic Office Chair. Hbada is the best brand to use most environment-friendly materials in their chairs. Due to advanced product analysis & construction, qualitative products and perfect after-sale service make is a well-known brand over the globe.
Hbada back mesh office chair review has integrated frame recline backrest with saddle mesh cushion design. It also has a built-in neck and support to increase stability while sitting for a long time. It is a high elastic mesh fabric that continues back airflow to keep you cool.
You feel whole day energize due to stable back support and mesh back breath-ability. Thickly padded headrest supports your neck and head well.
Due to these reviews, it makes firm and sturdy. Because supportive headrest minimizes neck pressure and reduces back pain. Back of this chair made by mesh fabric that provides ventilation due to which your back remains cool and dry during working.
Recline armrest and back adjustment make it as best back support chair that provides relaxation as you want!
It has 360-degree swivel with 5-star heavy-duty nylon base and smooth-rolling caster that provides excellent stability and movement. The weight capacity of this chair is 225 lbs including the base has 2500 lbs and also passes BIFMA standards.
It gives a more enjoyable sitting experience due to a sponge padded seat and produces exceptional support like a relaxed ergonomic mesh chair. It affords seat height adjustment from 16’’ to 19.5’’ inches and most fit for those people whose height under 5′ 10″.
It has 70 cm built-in lumbar support that gives relief to lower back and improves your spine curve naturally. 135° recline ability encourages you to take a rest after long hours working. And you can also customize the best position of chair by using a tilt lock function.
10) Esports Gaming Chair
GTRACING Gaming Chair is a top rated ergonomic chair best for gaming. GTRACING chairs are top of the list according to gaming chair reviews 2019.
Without wasting time, I explain the matchless features of this top-selling chair.
Multi-Function Chair: It provides 90 to 170 degrees reclining that excellent for getting quick lie-down. 360-degree swivels and smooth-rolling casters support you mobilizing during multitasking. You can also remove headrest according to your choice. Due to headrest, the neck can not feel any strain. It supports 165 degrees reclining back with armrest and seat-height adjustments.
Note: If you are interested to read a buying guide about Top 10 Recliner for back pain then here to go!
Ergonomic Design Chair: For seat comfortability, it uses a strong metal frame that helps to sustain posture while sitting. It upgraded with retractable footrest, thick padded back, and seat.
Made by High-Quality Material: Bonded leather use in this chair in seat cushion and lumbar support. It provides great stability and mobility due to the heavy-duty base and superlative rolling caster.
Money-Back Warranty: You can replace broken or malfunctioning parts of this gaming chair within 1 year. And feel free to replace or refund due to any genuine issue within 30 days. Tilt adjustment makes it rocking back featured chairs. It has a knob under the seat that serves to manage tilt adjustments.
You can assemble this chair for lower back pain very quickly in less than 40 minutes. And it bears 300 lbs weight easily due to its 5 point base built with a heavy-duty material. It truly works great to solve lower back problems and get relief from sciatica pain.
Due to pretty good lumbar support and pillow, you have done a long gaming section on this chair. Most of the buyer reviews help to describe this chair in terms of the best budget chair for back rest.
Things You Need to Know Before Buy Chair For Back Pain Relief
I am going to explain some primary features that office chairs must-have. And you should need to know about these things before buying workplace office chair.
Material Quality and Chair Construction:
Material of the chair is the most essential thing to check before buying a chair. Chairs are made by various kinds of material like wood, plastic, or any kind of metal. And some chairs construct with different types of materials. For example chair Back and seat are made of plastic or steel and base or legs of chair made by metal.
Mesh chairs provide a freshener comfort due to regular airflow and keep cool while seating. This type of chair is known as a breathable chair.
Seat caution also plays a decent role in chair material as bonded leather chairs look more fashionable, but it is a little bit expensive. One warning of leather chairs, it must prevent from direct sunlight. Instead of leather chairs, plastic chairs are easy to clean or wash.
If you need a chair that will serve you for a long time, then you must select a chair that has a strong metal base.
A chair that carries more adjustment is a hundred times better than a chair having few adjustments. Adjustments make a chair suitable for long-range of people and help the user to set chairs according to their body size and sitting posture.
Normally chair provides armrest and seat height adjustment. These adjustment capable users to adjust the height according to the computer screen as well office table. And also provide a relaxed armrest that helps to work for more time long.
Beyond there are some best office chairs offer to reline, flip-up armrest, 3-way adjustable headrest, and position locks. Position lock fixes the chair as user want and headrest adjustments fulfilled requirements of ultimate comfort.
Due to these adjustments, you work in your office for a long time by sitting on a chair and never feel any tiredness. These adjustments help you to set a chair according to your need and also gives high comfort.
Due to endless hours spent in the same sitting position, people suffer in lower back pain, neck pain, shoulder pain and sciatica. Lumbar support ensures your unusual sitting posture and provides great alignment for spine too.
The lumbar support takes rest to lower back muscles and keeps the spine in alignment. For long seating, your chair must have lumbar support. The lumbar support pillow also distributes spinal strain and relieve the discomfort by long hours sitting. Lumbar support not only helps you to sit for long, as well as gives a good sitting posture to your body and provides excellent support to the lower back.
If you are a victim of lower back pain then it is must be included in your chair characteristics. And due to the regular use of lumber supported chair, you getting rid of pain problems very soon.
Chair Rolling Ability:
Rolling chairs help to move while working in the office and avoiding floor strain during chair movements. Two important factors must be considered. One is 360-degree swivels that help you done round working tasks. The second factor to be considered is smooth-rolling casters that help to move on the floor without and surface tension.
And check a certain chair that easily glides over a wooden surface or a carpeted area. Due to smooth-rolling casters, the chair easily goes over the wooden floor and never creates any noise.
While chair selection, seat cushioning must be an essential part to get attention. Little cushioning causes back pain while too much cushioning also puts pressure on your hamstring muscles. So be careful to select average size cushion for comfortable sitting.
In padding terms, the best chair supports you to move naturally and provide comfortable sitting.
Breathable seat cushions give regular airflow and keep your body dry. It also facilitates high ventilation to the body while working. And you feel fresh even sitting still too much.
Waterfall Design Model:
Waterfall seat design is amazing to share sitting weight equally, seat pan or ergonomic feature with lumbar support gives a guarantee of comfort and correct posture.
That chair is designed with molded foam and a rounded front on the seat pan. The seat provides little slope downward to relief thighs pressure from the back. Due to continued sitting, your legs feel to much weight pressure due to which leg veins do not circulate blood properly. But the waterfall design model helps to improve the flow of blood to lower limbs.
One more advantage of the waterfall seat is it offers to relieve pressure behind the knees.
Made for your Body:
Before purchasing a chair, you must confirm that the selected chair is fit for your body or not.
It means every person has a specific body size, height, and body posture. Some chairs are specially designed for tall people as well as some for small. So before buying a workplace office chair must check its dimensions, seat cushion, back support and verify that it must be suitable for your body and height.
If you feel, it is not fit for your body then do not buy. And select another one that best fits your body. For example, if your height is more than 6 feet then you picked a chair with long lumbar with a high back and adjustable headrest. But if your height under 6 feet then chooses a chair that has standard lumbar support and seat adjustment mechanism.
And also check the weight capacity of the chair that you want to purchase. If your weight exceeds the given chair capacity then take a new chair that offers more weight capacity.
Some Medical Devices for Managing Back Pain
According to the latest reports of NIH Pain Consortium back pain becoming a major health problem amount younger. A lot of reasons cause back pain such as Bad sitting posture, use of medicines, smoking, lack of exercise, a long hour sitting and an unergonomic sleeping position as well.
So the study reveals that incline chairs are good for back pain. And ergonomic features of chairs help to improve sitting posture and back alignment due to which person feels comfortable while sitting in the lower part of the back area.
Doctors also introduce some other devices for back pain relief.
1) TENS Machine
Transcutaneous Electrical Nerve Stimulation (TENS) machines are best for back pain, shoulder pain, knee pain and back pain. regular use of Tens machines helps to save from chronic back pain problems.
Rising seat focuses on posture improvement and reduces the strain from the lower part of the back. It constructs with two separate parts which make it helpful while sitting and standing. It uses a spring in the center of the chair that supports while standing.
3) Inversion Tables
Inversion tables also provide relaxation against back disc pain. It help for back muscle stretching and gives ultimate relaxation for back pain.
Frequently Asked Questions
What is an ergonomic office chair?
Chairs for upper back pain of ergonomically designed for fulfilled requirements of a large range of people. It is fully adjustable to enhance maximum comfort while sitting.
The backrest of this chair lies between 12 to 20 inches. Its support seat pan depth adjustment that helps to change seat depth. By using a back angle and back height adjustment, the user can turn the back of the chair to a relaxed position.
One essential characteristic of ergonomic design chair, it has a quality smooth rolling caster with a 360-degree swivel that makes it stable and easily mobilized. It helps to reduce neck pain due to headrest adjustment.
So it is not wrong to say ergonomic chairs are the most comfortable chairs for office that help to save from spinal disorder and facilitates you to sit for a long time.
What is the best office chair for sciatica?
Sciatica pain refers to the sciatic nerve, which undergrowth from the lower back by hips, buttocks and down each leg. Usually, it affects only one leg or one side of your body.
Due to sciatica pain, the victim faces inflammation, high pain and some numbness in the pretentious leg.
The major reason for sciatica pain is a poor sitting posture on a cheap office chair that defects on spinal cord alignment. But fortunately, most people recover soon from this ailment within few days by non-operative treatment.
So Ergonomic design chair is one of the most immeasurable options for sciatica patients. Because the ergonomic chair fully adjustable and provide lower back support to relieve sciatica.
Most doctors recommend Air Bag massage for Sciatica Patients because massage improves blood circulation amount legs and back muscles. Brookstone Air Bag Massagers are helpful for full body massage purposes.
Due to lumbar support, this chair reduces back discomfort and multi-tilt & synchro-tilt provide backrest and divide the weight of the body equally.
The ergonomic chair also facilitates with pillow support for your lower back and neck. You can adjust the pillow and also remove it if not feel better.
Are mesh office chairs better?
Yes! These chairs are comfortable and most suitable for the office and conference room. But it is also not good for long sitting like 10 to 12 hours per day.
Mesh back circulate airflow regularly and you can feel freshness all the time. It also releases body heat and provides a pleasant sitting experience.
It is a well-designed chair that provides a stylish look to your workplace. I put some reasons in front of you, that help you to decide on purchasing mesh chair:
- It provides air ventilation to keep you cool. As an excellent chair, it divides your weight across a bigger space, and minimize your hip pressure, buttocks and spine incur.
- It is also a highly sturdy chair that makes you able to do multiple tasks in your office. But it is a poor selection for those who sit for long hours regularly. And some mesh cautions cause abrasions to skin and clothing.
In the market, mash chairs available in many types: better quality mesh will be more soft and smooth then poor quality mesh.
How do you clean a Leather Chair?
To clean leather chairs, you must have some washing and cleaning material like saddle soap, water, soft cloth, leather cream, and a cotton swab. I write a step-wise guide to clean leather chairs.
At first, by using soap and water, you can wash the whole chair. Secondly, use a soft cloth piece to dry leather or may use drier. But if you want better results then it gives 12 hours to dry.
After that when you feel its surface completely dry then use leather polish with the help of cotton swab or sponge. You give a professional look to your chair by using polish. After polish your chair, you must wait and if possible then give it sunlight that helps to increase leather shine.
And one more advice for you is to avoid leather cracks and distressed spots you polish your chair regularly after one to two months.
What is lumbar support in a chair?
The lumbar region holds five vertebrae in the spine among the diaphragm and sacrum. Best office chair with lumbar support provides comfortable hold up to the lumbar region that helps to make a healthy nervous system, muscles, vertebrae and discs in the back.
Mostly all ergonomic chairs have ideal lumbar support, that produces rest flush against your back and maintains spine alignment.
Lumbar support allows for proper body posture, neck, and headrest, spine and hips are in alignment with proper comfort-ability. Absolutely with minimum adjustments, it takes a rest on the curve of your lower back and gets rid of pain problems.
It supports the natural inward curve of the spine and fulfills the gap between the lumbar spine and the seat.
How to improve sitting in front of the Desk?
Proper sitting in front of the desk helps to improve body posture and maintain ergonomic back support. Good sitting posture also removes upper and lower back pain issues. I explain Desk Ergonomics by given Video.
8 Exercises for Lower Back Pain Relief
It is a famous saying”health is wealth”. I became familiar with the actual meaning of this proverb when I suffered from lower back pain. Those were the most horrible days of my life. I was in bed for about a fortnight. Besides medication, I also decided to take help from a physiotherapist.
Dramatically, I was on my feet with the help of those exercises only within three days. As a personal experience, I would like to share all those beneficial exercises with you.
The belief of taking rest on a plank or hard surface has become an outdated thought. Now, new research favors movement and exercise to relieve lower spine pain.
But every workout has its guidelines. By working on these guidelines one can achieve favorable results within no time. It only needs consistency and accuracy while performing physical tasks to achieve the desired results.
1- Partial Crunches
Crunches are considered one of the best core exercises but it also provides relief in this deadly pain. This is really helpful in strengthening the muscles of the lower body.
Now, let us learn the accurate way to perform it.
1. Straight lay down and bent your knees and place feet on the mat.
2. Now, try to raise your shoulder from the floor. During this step you will have to place your arms under your head or hand can also be crossed at the chest.
3. Exhale deeply.
4. Maintain this position for one second.
5. Relief time; Now place yourself against the floor.
6. Repeat it eight to ten times.
NOTE: During the whole task focus Should be on the lower back area that it should be stuck to the floor.
2- Half Sit-Up
Half sit-ups are really very close to sit-ups. But the major difference is support. For this exercise, you will have to place yourself against the wall with your back attached to it.
In this exercise, your main focus should be on your lower back. The following steps will elaborate on it a bit more.
1. Place your back against the wall.
2. Try to get lower while bending knees.
3. The main focal point is the lower back. But never put extra strain on the lower area as it can hamper the muscles.
4. Maintain this posture for about 10 seconds.
5. Repeat it eight to ten times.
Gluteus muscles are the main tissues to provide support to buttocks. To strengthen these muscles usually squats (sit, stand) are being done. And it is favorable for a person who is suffering from back pain.
So, here is another exercise that can prove helpful to build lower muscle. The accurate way to perform this exercise is
1. Straight lay down on the ground.
2. Try to raise your hips from the ground as above as you can.
3. To provide proper support, bend your knees.
4. Arms should be placed straight on the floor.
5. Press the floor with the shoulders.
6. Repeat it 8 to 10 times.
4- Pull Up
It is really a soothing exercise for lower back muscles. It not only provides relaxation to the lower part but also makes it stronger.
1. Lay down on the floor.
2. Grab one knee with both hands and try to pull it up towards your chest.
3. Stay in this position for about 5 seconds.
4. In this exercise, the main attention should be on the spinal area. Try to press it against the floor.
5. Do 8 to 10 repetitions.
5- Pelvic Tilts
These exercises are really very helpful in relaxing tense muscles. It is easy to perform and the results are amazing.
1. Lay down on the floor with knees bent and place feet against the floor.
2. Slightly try to raise the back only a little. While doing this stomach will come out a bit.
3. Hold this position for 5 to 10 seconds.
5. Now, try to inhale by paying stress on the abdomen and push it inside.
6. Stay in this position for 5 seconds.
7. Repeat 8 to 10 times.
6- Cat Stretches
It is an excellent exercise to release tension in the back muscles. It is not easy to perform and helps to strengthen the lower area muscle.
1. As its name suggests, sit like a cat but enlarge your elbows and with their help raise your upper body to the maximum level.
2. Place your knees and feet against the floor.
3. Move buttocks area upward and downward but really slowly.
4. Repeat it 5 times.
7- Rotational Stretches
If you are in an office and a major part of your time is spent while sitting in your chair. This is the best thing to relax and one need not stand up from his chair even.
1. Sit in the chair.
2. Place your hands behind your head.
3. Now, rotate from right to left.
4. During this, your back should be straight and hips pressed against the chair.
5. Repeat it 8 to 10 times.
6. Perform the same workout to the left side.
8- Fly on Floor
It is an interesting thing to do. It provides extensions to the spinal cord and releases tension among the disks. Back muscles also feel the strain and as a result, relax back muscles.
1. Lay down straight on the floor with your face downward.
2. Now, stretch your body while arms in front of the body.
3. Try to raise arms and legs together.
4. Place pressure on the backbone area.
5. Place your eyes on the floor to avoid strain on the neck.
6. Stay in this position for two seconds.
8. Repeat it 8 to 10 times.
This was my whole journey to a healthy and strong back. But regularity and consistency are the main concern. These will provide strength to the muscles. If pain aggravates with any workout, leave it at once.
Along with these exercises, the sitting posture is extremely important. In Spite of all these exercises if problems persist, then consult a physiotherapist. He will help you to perform them in an accurate manner.
I explained a list of top-rated ergonomic office chairs for back pain with their pros and cons. I tried to explain all characteristics in-depth and collected all customer reviews in one place to help you select one that is most suitable for you according to your own choices and requirements.
I use Eurotech Ergo human Office Chair which comes under the best chairs for upper back pain for the last two years and feels it more comfortable for me.
Because I sit nearly 14 hours in a day, but I never feel tired due to its ergonomic design and mesh back caution. And it is the best lumbar support chair that helps me to relax from back pain due to ergonomic design with a backrest pillow and it keeps my body posture correct.