If you're someone who spends hours at your desk and battles with sciatic pain, you'll know how much the right chair matters.
Here at Order Office Furniture, we've helped countless people find comfortable seating solutions that don't aggravate their sciatica. We've put together this straightforward guide to help you understand what features really make a difference when choosing the best chair for sciatica pain relief.
What exactly is sciatica?
Let's start with the basics. Sciatica isn't just regular back pain – it's a specific type of discomfort caused when your sciatic nerve gets pinched or irritated. This nerve is the longest one in your body, running from your lower back and all the way down your legs.
If you're dealing with sciatica, you might experience:
- Sharp, shooting pain down one leg (rarely both)
- Numbness or tingling that travels from your lower back to your foot
- A burning sensation in your bottom or leg
- Pain that gets worse when you've been sitting for ages
- Discomfort that makes you shift positions constantly
The wrong chair can turn a mild irritation into absolute agony by putting extra pressure on the wrong places. That's why getting the right office chair for sciatica is an office essential!
What to look for in a sciatica friendly office chair
Wondering how to scout out that perfectly supportive orthopaedic office chair to help ease your pain? Here are the key elements that make a real difference:
1. Lower back support
This is one of the biggest factors within your control. Your lower back (aka your 'lumbar region') needs proper support to maintain the natural curve of your spine. Without it, your sciatic nerve can get pinched.
Look for chairs with:
- Adjustable lumbar support you can move up and down
- Support that you can make firmer or softer
- A design that follows the natural curve of your spine
How do you know if it’s providing good lumbar support? Simply sit in the chair and check if there's a gap between your lower back and the chair. If there is, the chair isn't supporting you properly.
2. An adjustable seat
We're all different shapes and sizes, so being able to adjust your seat height and depth is crucial. When you're sitting your feet should rest flat on the floor with your knees roughly level with your hips.
These adjustments help distribute your weight evenly across the seat rather than concentrating pressure on your sciatic nerve.
3. A downward tilting seat edge
Stick with us here - this might sound random, but there’s logic to it. The front edge of your chair can actually make a big difference to your comfort. Look for what's called a 'waterfall edge' – that's a seat that curves downward at the front.
This design can help reduce pressure on the backs of your thighs and therefore improve blood flow to your legs.
4. Adjustable armrests
Armrests might seem unrelated to sciatica, but they're another helpful tool in taking pressure off your spine. When your arms are supported, you're less likely to slouch forward or hunch your shoulders – positions that can trigger sciatic pain.
Look for armrests that are wide enough to comfortably fit your arms and can be adjusted so that your arms are naturally resting at 90 degrees.
5. Flexibility to recline slightly
Being stuck in one position all day is a recipe for pain. The best chairs for sciatica let you recline slightly to take pressure off your spine.
This feature allows you to change positions throughout the day, giving different muscles a chance to relax and recover.
6. Easy movement around your workspace
Having to twist and stretch to reach things is a big trigger for sciatica. A good chair should swivel smoothly so you can turn to grab things without twisting your body. You also want to make sure it has wheels that move easily on your floor surface as well as a stable base so you don't feel like you're going to tip over.
The easier it is to move in your chair, the less likely you are to make those sudden twisting movements that can send sciatica pain shooting down your leg.
How to set up your chair to manage sciatica
Once you’ve found an ergonomic office chair with all of the elements that can help support you, it’s time to set it up. After all, you won’t reap the benefits if it’s not adjusted to your body. Here's a quick guide on what to do:
- Height: Adjust the height so that your feet are flat on the floor and your knees are roughly level with your hips.
- Lumbar support: Position this to fit snugly against your lower back. It should feel supportive, not like it's pushing you forward.
- Seat depth: Sit with your bottom against the backrest. You should be able to fit 2-3 fingers between the edge of the seat and the backs of your knees.
- Armrests: Set these so your arms are supported with your shoulders relaxed and elbows at roughly 90 degrees.
- Backrest: Start upright, then adjust the tension so you can lean back occasionally without feeling like you're falling backwards.
Tip: Check in on these adjustments throughout the day to ensure nothing has slipped out of alignment.
Tips for managing sciatica at work
Our biggest tip is to invest in a quality chair for sciatica that helps keep you protected from attacks. However, there are also some other helpful things you can do throughout your day to keep pain at bay.
1. Take regular breaks
Set a reminder to get up every 30-45 minutes, even if it's just to make a brew or pop to the loo. Moving around periodically can help relieve pressure on your sciatic nerve and improve your circulation.
2. Mix sitting and standing
Another way to keep muscles from seizing up by being in the same position for too long is to use a sit-stand desk. Not sure if it’s for you? Read our guide on the benefits of standing desks.
3. Keep checking your posture
It's easy to start the day sitting properly and end up hunched over your keyboard by lunch. Do regular posture checks to stop this from happening and causing you pain.
5. Do some quick desk stretches
There are plenty of simple stretches for sciatica you can do without even leaving your desk. Even gently pulling your knee to your chest while seated can help relieve sciatic tension.
Ready to find your perfect chair?
Living with sciatica is challenging enough without having to endure an uncomfortable chair for hours each day. With the right office chair that provides you can significantly reduce your pain and focus on your work instead.
Browse our range of ergonomic office chairs online, give our friendly team a call for personalised advice or visit our showroom in Huddersfield.
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