Pain

Finding the Best Office Chair for Shoulder Pain: What You Need to Know

Written by Stacey Mullis, OTR/L, ATP, NPI-CPS | Nov 12, 2024 11:23:41 PM

If you’ve ever experienced shoulder pain after a long day at the office, your chair might be to blame. Surprisingly, the very design of most traditional office chairs—tall, wide backs that we often associate with comfort and support—may actually be the cause of discomfort. Understanding why this happens and how poor posture exacerbates the issue is key to finding the best office chairfor your needs.

How Traditional Office Chairs Contribute to Shoulder Pain

Most office chairs are designed with a tall and wide backrest, seemingly ideal for support. But, this design can lead to unintended consequences. When you lean back in this type of chair, the wide back inadvertently causes your shoulders to roll forward. This rolling forward, or internal rotation of the shoulders, closes the shoulder capsule, a complex network of muscles, ligaments, and tendons that stabilize the shoulder joint.

When the shoulder capsule is compressed due to this poor positioning, it can lead to nerve compression and subsequent pain. The muscles around the shoulder joint may become overstretched, leading to imbalances that cause discomfort. Over time, this can contribute to chronic shoulder issues, making what started as minor pain evolve into a more serious problem.

The Connection Between Poor Posture and Shoulder Pain

The relationship between posture and shoulder pain is well-documented. According to research published in the Journal of Physical Therapy Science, poor posture, especially forward head posture, is directly linked to an increase in shoulder pain. The study found that individuals who habitually maintain poor posture are more likely to experience musculoskeletal discomfort, particularly in the shoulders and upper back.

When you slouch or hunch forward, your upper back rounds, and your shoulders follow suit. This posture, often exacerbated by the design of traditional office chairs, puts undue stress on the shoulder joint. The muscles meant to support your shoulders, like the trapezius and rhomboids, become overstretched and weakened. At the same time, the pectoral muscles in the front of your chest shorten and tighten, pulling the shoulders further forward. This imbalance not only causes pain but also limits the range of motion in your shoulders, making everyday activities more difficult.

What to Look for in an Office Chair to Prevent Shoulder Pain

To combat shoulder pain, it’s crucial to find an office chair that promotes better posture rather than one that exacerbates poor habits.

Here are some features to consider:

  1. Narrow Backrest: Look for a chair with a narrower backrest that allows your shoulder blades to move freely. This reduces the tendency for your shoulders to roll forward.
  2. Pelvis Support: A pelvis support encourages a neutral pelvis which results in a neutral spine position, which helps keep your shoulders in alignment.
  3. Adjustability: A chair that allows you to adjust the seat height, tilt angle, and armrest height will help you maintain a posture that minimizes shoulder strain.
  4. Seat Depth: Ensure the seat depth is appropriate for your body. If the seat is too deep, it can cause you to lean forward, rounding your shoulders and straining your upper back.

The Bottom Line

This is a case where bigger is not better.

When choosing an office chair, focus on finding one that allows shoulder movement, supports your spine and allows for proper shoulder alignment. Your shoulders—and your entire upper body—will thank you.
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