Best Office Chairs for Better Posture: A Buying Guide

OSHA describes neutral posture as a comfortable position in which the joints are naturally aligned, which reduces strain on the body and the risk of musculoskeletal disorders. Its checklist asks for a head and neck balanced over the torso, a torso that is vertical to slightly reclined, relaxed shoulders, elbows close to the body, straight wrists, thighs roughly parallel to the floor and feet flat or on a footrest.

That is a target for your joints, not a single pose to hold. OSHA's position guidance recognizes upright, reclined and declined sitting as acceptable reference postures.

Cornell University's ergonomics group argues that erect sitting is not relaxed, sustainable sitting and recommends reclining at about 100 to 110 degrees instead of a strict 90. OSHA's reclined reference posture puts the torso and neck 105 to 120 degrees from the thighs.

NIAMS tells people to avoid slouching and to practice good posture, and it adds that getting up and changing positions during long periods of sitting is part of looking after your back.

A chair cannot hold your posture for you, but it can make good positions easy to find. OSHA's checklist asks for a backrest with height adjustment for lower back support, a cushioned seat with a rounded front edge, and adjustable seat height, armrests and headrest.

Cornell adds that armrests help with getting in and out of the chair and with occasional rests, but cautions against resting your forearms on them all the time while typing or using the mouse.

Ranking uses the back pain list, so every pick states a lumbar support. Compare lumbar adjustments and armrests in the table.

• Lumbar support with adjustments: the Ergo Score rewards a present lumbar support and extra points for height, depth or tension adjustment, matching OSHA's call for height adjustable low back support.
• Recline range: the score gives points for backrests that recline to 100 degrees or more, in line with Cornell's reclined 100 to 110 degree suggestion.
• Seat height range: the score gives 4 points for a stated adjustable seat height and 2 more for a range of 4 inches or more, so feet can rest flat with thighs roughly parallel to the floor.
• Armrest adjustability: up to 10 points, and OSHA says armrests should be low enough to keep the shoulders relaxed.
• Tilt tension and tilt lock: points for both, which let the backrest follow your movement and hold a position when you want it.

1. Lower or raise the seat until your feet rest flat and your thighs are close to parallel with the floor.
2. Sit back so your hips reach the backrest, then move the lumbar support to the curve of your lower back.
3. Recline the backrest a little past upright, following Cornell's suggested 100 to 110 degrees, and set tension so it supports you without effort.
4. Move the armrests so your elbows stay close to your body and your shoulders are loose.
5. Place the screen directly in front of you so your head and neck stay balanced over your torso.
6. Change position every so often, using small chair adjustments, stretching or a short walk.

Posture changes will not resolve every kind of back pain. NIAMS says to seek care if pain does not improve after a few weeks, if you have numbness or tingling, or if severe pain is not relieved by medication. It also lists trouble urinating, leg weakness and unintended weight loss. Contact a provider right away if you have back pain after a severe blow or fall, with an unexplained fever, with difficulty walking or keeping your balance, or if you lose control of your bladder or bowels or have weakness or numbness in your buttocks, thigh, leg or pelvis. MedlinePlus lists these as reasons to call your provider without waiting.

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.