Best Office Chairs for Sitting Long Hours: A Buying Guide

OSHA's workstation checklist says prolonged sitting or standing should be avoided and suggests alternating between the two, with micro-breaks or recovery pauses between keyboard tasks. Its keyboard guidance puts a number on it: take a five-minute break from computer tasks every hour.

Cornell University's ergonomics web page lays out a longer rhythm: short eye breaks about every 15 minutes, a brief rest break every 30 to 60 minutes, and stretching or exercise every 1 to 2 hours.

The CDC's adult activity page carries the heading move more, sit less and says adults who sit less and do any amount of moderate or vigorous activity gain some health benefits. It puts the weekly target at 150 minutes of moderate-intensity activity, with muscle strengthening on at least 2 days.

No chair removes the need for that. Think of the chair as the place you rest between movement, and pick one that does not punish you when you stay put for a stretch.

OSHA describes a padded seat pan with a rounded waterfall edge, wide enough for the hips, and a backrest with height adjustable lumbar support that reclines at least 15 degrees. Those are the parts of a chair that are in contact with you for the whole day.

Chairs make this list with an Ergo Score of 36 or more plus a mesh or knit back or a memory, high-density or molded foam seat. The table compares the back, the seat cushion and the armrests.

The Comfort Index, which is separate from the Ergo Score, adds points for cushion thickness, recline depth, headrest and padded or adjustable armrests. Confirm those details in each listing before ordering.

• Seat cushion: the Ergo Score credits memory foam, high-density foam, molded foam and mesh seats, and the Comfort Index adds points for cushions 2 inches or thicker.
• Breathable back: mesh or knit earns 4 points in the Ergo Score and 15 in the Comfort Index breathability part, relevant if you run warm.
• Seat edge: a waterfall or flexible front edge is scored on its own and matches OSHA's description of a good seat pan.
• Recline: the Ergo Score gives 2 points for recline to 100 degrees or more, and the Comfort Index adds points at 105, 120 and 135 degrees or more.
• Armrests: the Ergo Score gives up to 10 points by adjustment, the Comfort Index adds points for padded or adjustable arms, and OSHA says armrests should keep the shoulders relaxed.

1. Fit the chair first: feet flat, thighs roughly level, lumbar support at the curve of your lower back.
2. Set armrests to elbow height so your shoulders stay relaxed.
3. Put your monitor directly in front of you, at least 20 inches away, as OSHA advises.
4. Set a recurring reminder to stand and move, using the break rhythm above.
5. Shift between upright and a slightly reclined position during calls and reading.
6. Look at something far away for a minute or two every so often, a habit Cornell recommends.