Prolonged sitting has been known to cause lower back pain, so it’s not surprising that working at a desk is likely to cause pain in your back, neck, shoulders and even your arms, particularly if you don’t have a supportive ergonomic office chair.
If this pain is something you experience while working, you’ve probably looked at a number of solutions already, including a back support cushion. So, can these nifty chair add-ons make any kind of difference to your back support and posture?
Is it worth purchasing a back support cushion?
If your office chair feels extremely unergonomic and leaves you with an aching back and a sore neck, you might be tempted to try a back support (also known as a lumbar support) cushion. But can they achieve what they claim to, and is it worth the purchase?
TL;DR: a back support cushion is best used on an office chair that already offers some support but is missing certain ergonomic features (such as a built-in lumbar support or tilt adjustment).
They can be particularly helpful for people that don’t have or can’t afford a quality ergonomic office chair. Say you work at the dining table, from the sofa, or even from your bed (we don’t judge), the support you have on these furniture items is probably lacking. They don’t have the ability to support your hips, or the natural curve of your spine, and they certainly don’t promote good posture.
The beauty of a back support cushion is you can take it anywhere. Move it from your dining chair to your sofa to see if it can add that extra support that you need. They tend to work best, however, on a dining chair or an office chair, as these things are already designed for more upright sitting positions.
What is the best placement for a back or lumbar support cushion?
Placement is important if you want your back support cushion to work effectively. It isn’t there to prop up your whole back, but to support the natural curve of your spine, known as the lumbar curve.
If the cushion sits too high or too low, it won’t provide the support your back needs and could actually make the pain worse.
The lumbar support cushion should sit just above your belt line, fitting snugly into the small of your back. When positioned correctly, it should fill the gap but without pushing you forwards too much. You should still be able to sit back comfortably with your shoulders relaxed and your upper back supported by the chair.
It’s also important not to lean forward away from the cushion. For it to work properly, your lower back needs to stay in contact with the support. If you tend to perch on the edge of your seat or lean toward your desk, the cushion won’t do much to help your posture.
Finally, take a minute to adjust your chair height and desk position once the cushion is in place. This is because it slightly changes how you sit, so you might find things look and feel a little different to what you’re used to. Your feet should be flat on the floor, with your screen at a comfortable eye level.
A few small adjustments can make the difference between a cushion that isn’t really doing much and one that genuinely improves your comfort throughout the day.
How do I choose a back support cushion that will work with my existing chair?
Most back supports will fit your chair. The most important thing to check is how they attach to the seat (usually a tie that goes around the back of the chair, although some just rest in place).
You might want to analyse how much space there is between your back and the seat to determine which back support is right for you.
First, sit in your existing office chair in a position that feels comfortable. Your knees should be at a right angle, with a two-finger gap between the back of your knees and the chair seat pad.
Sit with your back straight, and try to determine how much space there is between your back and the seat. If it’s minimal, then a slimline back support is going to be a good solution, as these don’t take up much space and won’t push you forward into an unnatural position (this is important to consider if your chair doesn’t have an adjustable back tilt).
If your chair back does tilt, then you may have more space for a larger back support. There are memory foam versions available, and even blow up seat cushions that can be inflated to create adjustable support; simply let the air out if it feels too firm or uncomfortable.
If you don’t feel like the cushion is making much of a difference, and you’re still feeling plenty of lower back pain, it could be a sign that it’s time for a new office chair that’s been masterly engineered with all the support you need.
