Adjustable vs. Fixed Chairs: Which Is Better for Your Spinal Health?

Have you ever had a sore back or a stiff neck after a long day of sitting? It is not an uncommon issue and your chair may be a silent culprit. We sit so much of our life and yet very few of us take the time to think about whether our chair is contributing to or detracting our spinal health.

There are so many types of chairs available nowadays, starting with a plain fixed chair to a complicated adjustable chair, how can you be sure that you are getting the better alternative? The solution is in comprehending how the design of a chair influences your body and what science has to say about it.

The Limitations of Fixed Design Chairs

Fixed design chairs, as the name implies, are highly non-adjustable or not adjustable at all. They usually have a fixed seat height, fixed backrest angle and armrests that cannot be adjusted. Though these chairs may be attractive or affordable, their one-size-fits-all design does not necessarily suit different body shapes and postural demands of persons.

Among the main issues with fixed chairs, there is the possibility to develop bad posture. When the seat is too high it may cause dangling feet which exerts pressure on the back of the thighs and hinders blood flow. On the other hand, a seat that is too low may lead to over flexion of the knees as well as back strain. On the same note, a rigid backrest may fail to offer sufficient lumbar support resulting into slouching and more pressure on the spinal discs and ligaments. Fixed armrests may cause the shoulders to be placed in a very uncomfortable position, which also leads to pain in the upper back and neck.

A published study in the Journal of Orthopedic & Sports Physical Therapy pointed out the biomechanical drawbacks of static sitting. It was discovered that spending a lot of time sitting in stationary chairs caused the natural lumbar curvature to be lost, and the intervertebral discs were overstrained, and the activity of the lower back muscles also increased, which also predisposed to chronic back pain. Being unable to adjust the chair to your own body, you are actually adjusting to a design that does not necessarily suit you, which will eventually result in having posture problems. The absence of dynamic support implies that your body will struggle more to keep a stable posture and it will become fatigued and uncomfortable in the long run.

The Ergonomic Advantage: The Science of Adjustability

Adjustability is an important feature of ergonomic chairs, which are meant to embrace the natural curvature of the spine and healthy postures. The adaptability of most features of the chair enables users to adjust it to their particular body sizes and choices, hence reducing the pressure on the spine and other supportive structures.

This specificity does not only concern comfort but has a biomechanical background, which is to generate a neutral and relaxed position.

Adjustable Seat Height

Adjustability of the seat height is essential in ensuring that there is proper alignment of the legs and pelvis. Ideally, sitting, your feet must be flat on the floor or a footrest, your thighs parallel to the floor and your knees bent at 90 degrees. This optimal position can be attained by an adjustable seat height that relieves the strain on the lower back and increases circulation.

Studies always point out the relevance of correct seat height in reducing musculoskeletal pain. An example is a National Institute for Occupational Safety and Health (NIOSH) study which found that a proper seat height can decrease coccyx (tailbone) pressure by up to 30%. This minor change eliminates the possibility of forward pelvic tilting which is a typical source of lower back pain.

Armrest Adjustment

Adjustable armrests are important to the upper body and lessening of strain on the shoulders and neck. Adjustable armrests can be adjusted in height, width and even angle so that the user is able to maintain the elbows at the 90-degree angle when typing or working. This balances the arms, which means that it does not hunch and relieves the strain on the trapezius muscles.

According to a report by the Occupational safety and health administration (OSHA), upper body musculoskeletal disorders are a major cause of improper arm support. Adjustable armrests can keep the spine neutral by letting the shoulders relax and avoiding the compounding effects of pain linked to tension.

Backrest adjustment and Recline Tension

The freedom to change the angle of the backrest and recline tension enables a user to assume a comfortable and supportive position during the day. An adjustable lumbar support backrest can be used to support the natural inward curve of the lower spine and prevent slumping to minimize the chances of backache. A research published in the journal Spine, revealed that dynamic lumbar support, which moves along with the user, reduced the intradiscal pressure to a significant degree as compared to a fixed backrest.

This can also be assisted by reclining a bit which will help distribute the body weight more evenly, which will relieve the pressure on the spinal discs. A study published in 2006 in the journal Ergonomics showed that a 135 degree angle of recline, with a well-designed backrest, was most effective in lowering the amount of pressure on the disc and was proven to be superior to a 90 degree sitting position. This dynamic movement will promote a change of posture, which is essential in the prevention of the static load that causes fatigue and pain.

Headrest Positioning

A neck and upper back support can be offered by an adjustable headrest, especially when resting in a reclined position or during a break. Headrest positioning may be used to assist in eliminating the neck strain and headaches, particularly in people with lengthy hours of sitting at the desk.

The headrest must preferably fit the natural curvature of the neck and it should be adjustable in height and angle to fit various users. Such support is especially helpful to the people who are inclined to lean their heads forward or curl their necks to look at their screen, as it promotes the more neutral position of the head.

Research and Data Related to Posture

There is a lot of research on how the design of a chair affects posture and spinal health. The overwhelming evidence shows that the use of adjustable ergonomic chairs is linked with improved postural alignment and musculoskeletal discomfort as opposed to fixed design chairs.

A classic study by Cornell University Ergonomics Research Group demonstrated that a 25 percent decrease in musculoskeletal discomfort was reported by employees who used fully adjustable ergonomic chairs with a reduction in back pain and neck pain being significant.

In yet another study conducted in Journal of Physical Therapy Science, it was revealed that the participants with adjustable lumbar support chairs had a better spinal curvature and also had less muscles fatigue in the lumbar area. The posture was more natural because of the possibility to customize the support, and the strain on supporting ligaments and muscles was reduced.

Study of computer workstation arrangement highlights the need to have adjustable chair characteristics to make the working environment comfortable and ergonomically healthy.

These results support the need to select chairs that can be customized to fit the unique requirements of an individual so as to enhance spinal health and avoid musculoskeletal disorders. The statistics are evident: an adjustable chair is not only a luxury but a very essential tool to keep a healthy spine in a sedentary world.

Making an Informed Purchase Decision

Adjustable ergonomic chairs have overwhelming evidence in support of their use in enhancing the health of the spine compared to fixed chairs in the market. Although a fixed chair may appear to be easier to understand or more economical solution at first, the long-term comfort and posture support advantages of an adjustable chair, as well as the prevention of spinal problems, are much more valuable than any possible price difference.

When making your decision consider the following:

• Evaluate your needs: Consider the number of hours you sit in a day and any discomfort or pain issues that you may have. Unless you work at home, or spend more than a few hours a day in a chair, an adjustable model is not open to debate.
• Focus on flexibleness: Seek chairs with adjustable seat, lumbar support, armrests, backrest angle and preferably a headrest. These are the main characteristics that will enable you to adjust the chair to your body in the right manner.
• Test drive: Get to sit in the chairs. This will enable you to experience the change in the support and locate a chair, which feels comfortable.
• Consider certifications: Find certifications with respect to ergonomics of credible bodies. Such certifications mean that a chair performs to some standards of adjustability and support.
• Read reviews: Find out what other people have to say about the comfort and durability of various models of chairs. Read reviews that talk of long-term use and how the chair has impacted their back or neck pains.

Conclusion

Spending money on an ergonomic adjustable chair is money spent in your long-term spinal health and well being. Although the fixed design chairs can be used to meet the very basic seating requirements, they can be very uncomfortable in many cases due to lack of the required support and adjustability to fit the individual body types and support good posture.

Knowing the scientific rationale of ergonomic design and taking into account the findings of research on posture, you will be able to make the right decision that will help you take care of your spine and feel comfortable over the next few years.