Best Office Chairs for Neck and Shoulder Pain: A Buying Guide

MedlinePlus says muscle strain or tension is a common cause of neck pain, often from overuse such as long periods at a computer. Its encyclopedia article names long stretches bent over a desk, poor posture and a monitor set too high or too low as everyday causes.

That is why this guide covers more than the chair. The chair sets your trunk and arm position, and the screen sets where your head goes.

OSHA says the top of the screen should be at or slightly below eye level, the monitor should sit directly in front of you so your head, neck and torso face forward, and the preferred viewing distance is between 20 and 40 inches. It says tilting the head back fatigues the neck and shoulder muscles, and it suggests bifocal wearers lower the monitor, raise the chair or consider single-vision computer lenses.

If your chair raises you but your screen stays put, you may end up craning. A monitor arm or a stack of books often solves the problem without a new chair.

OSHA's position guidance says shoulders should be relaxed with upper arms hanging naturally at the sides, and elbows kept close to the body and bent between 90 and 120 degrees. Its chair guidance says armrests should be adjustable, close enough to support the lower arms while the upper arms stay near the body, and low enough to keep the shoulders relaxed.

If your armrests cannot be set low enough to keep the shoulders relaxed, or close enough to support the lower arms, they are working against that guidance.

The shortlist uses the long hours list, and its table compares the back, the seat cushion and the armrests. A headrest can matter if you lean back while reading; the Ergo Score gives points for a headrest and for headrest adjustment.

• Adjustable armrests: the Ergo Score gives up to 10 points for how many directions they adjust, and OSHA wants the lower arms supported with the shoulders relaxed.
• Backrest that supports the upper back: points go to a backrest of at least 25 inches or a headrest, useful when you recline to read.
• Headrest height or angle adjustment: scored separately, and relevant if you rest your head back during calls or reading.
• Recline and tilt: 2 points for recline to 100 degrees or more, plus points for tilt lock, tilt tension and advanced tilt, so you can shift posture rather than sitting rigidly forward.
• Breathable back and cushion: a mesh or knit back is scored for breathability, and memory, high-density or molded foam and mesh seats are scored for cushion.

1. Set the seat height so your feet are flat on the floor and your thighs are roughly parallel to it.
2. Raise or lower the armrests until your elbows are bent between 90 and 120 degrees and your shoulders drop and relax.
3. Place the monitor directly in front of you, at least 20 inches away, with the top edge at or slightly below eye level.
4. If you use a laptop, add an external keyboard and raise the screen so you are not looking down.
5. Take short breaks to stand, stretch and look away from the screen, and change position often, as OSHA recommends.

MedlinePlus advises contacting a provider if neck pain does not improve within 1 week of self-care, or if you have numbness, tingling or weakness in an arm or hand, pain that does not respond to over-the-counter pain medicine, pain that worsens lying down or wakes you at night, swollen glands or a lump in the neck, trouble swallowing or breathing, pain so severe you cannot get comfortable, loss of control over urination or bowel movements, or trouble walking or keeping your balance. It lists emergency situations as a fever and headache with a neck so stiff you cannot touch your chin to your chest, neck pain after a fall, blow or injury where you cannot move your arm or hand, and heart attack symptoms such as shortness of breath, sweating, or arm or jaw pain.

A better chair can help posture and comfort; it is not a medical treatment. If pain persists, see a healthcare provider. Rankings come from specifications; we have not tested these chairs in person.