Should You Sit On A Chair Without A Backrest?

Chairs without backrests can be found in many places and unfortunately, people often buy them. For this reason in my practice or on my youtube channel, there’s always one question that comes up whenever I come across chairs without backrests: Should you sit in a chair without a backrest? 

As a general rule, it is not a good idea to sit on a chair without a backrest, as the lack of back support will disrupt your posture.  If you do not have strong core muscles, your back muscles must work more than normal to support the spine.

In this article, I will discuss the reasons why it is bad to sit without a backrest and the correct sitting positions that are beneficial to your back. From my experience as a chiropractor, ergonomic adviser, and ergonomic designer, simply sitting comfortably is one of the main obstacles to a productive day at work (and feeling great!). The following article is extremely helpful if you plan to sit on a chair without a backrest. 

If you’re struggling with back pain, I wrote an article on how to manage your pain and why you should do these important steps and I encourage you to read it! 

Why Is It So Bad To Sit On A Chair Without A Backrest?

Sitting without a backrest can be incredibly uncomfortable, especially over prolonged periods. It can cause strain on your neck and shoulders and limit circulation in the lower body, leaving you feeling tired and cranky after just a few minutes. Good posture is important to keeping fit and preventing muscle fatigue over long periods of sitting, so having a chair with full support is essential for avoiding pain or injury.

A chair with a good backrest ensures that your posture won’t take the brunt and prevent any potential damage or injuries in later life. Opting for an ergonomic office chair offers extra comfort and proper support to help keep you healthy at work.

The seats without a backrest are for people who can sit in that position without hurting their back. People who sit in those seats sometimes get neck and back pains. It is better for your health to sit on a seat with a backrest.

High Chairs May Harm Your Body

Bar stools and chairs without backrests are a common type of furniture found in many homes. They may not be the most ideal option for sitting for extended periods as they do not provide support for your back and may not be as comfortable as other types of seating options. It is not guaranteed that they will lead to swelling or improper blood flow when sitting for prolonged periods, but they may not be as comfortable as other types of seating options.

The Risks of Sitting on a Chair That Is Too Low

When we sit on a chair that is too low, it will affect our internal organs. This in turn will affect the blood circulation in our legs and cause swelling. It creates too much pressure on our backs which will cause discomfort for our entire body. 

What Can Bad Posture Do To Our Body?

Your posture is important. When you slouch or slump, your muscles and joints don’t get the support they need which leads to muscle tension, back pain, joint pain and reduced circulation. Poor posture can even lead to breathing problems as well as exhaustion!

How To Sit On A Chair Without A Backrest?

As with alcohol, I recommend treating a chair without a backrest in moderation, just like you would with it.  The backrest may not be available to us at all times. We will begin to feel discomfort within minutes of sitting. Following is a list of tips we can use to make our sitting less harmful.

Adjust The Chair Position

Ensure your chair is as high as possible while keeping your feet firmly planted on the ground.  You need your hips to be higher than your knees. Make sure you don’t leave too much space between the chair and the table when you sit as this will lead to neck and shoulder problems.

I’ve written a complete hands-on review about the best sitting position for sciatica, and here is what I tested best with my sciatica patients.

Twist And Turn Your Body

When sitting, avoid twisting your waist if the chair allows you to move. If possible, turn your entire body to avoid putting any unnecessary stress on your joints and discs. 

Stand Up and Move Your legs

Your best posture is a moving posture!  Plan to stand up from the sitting position then move every 15-20 minutes. 

How To Improve Your Sitting Position?

Here are some tips that will help you improve your sitting position: 

Distribute Body Weight Evenly

It is important to distribute your body weight evenly. Here are three essential adjustments for improving weight distribution while sitting on an office chair:

Height. Make sure your chair is at the highest level with feet firmly planted on the floor.  

Seat Width.  A seat depth adjustment is usually available on office chairs. Then here’s what you need to do: Adjust the seat pan to allow for approximately 2 inches of space between your seat and your knees (for circulation).  Remember that a larger area means a better distribution of weight.

Forward Tilt.  Tilting your seat so that your hips are higher than your knees can be a way to engage your core muscles while sitting. Some office chairs have a feature that allows you to tilt the seat forward, but if your chair does not have this feature, an ergonomic wedge can be added to the seat to achieve this position. An example of an orthopedic seat wedge that was designed for a successful Kickstarter campaign is available.

Keep Your Legs Straight & On The Floor

Keep your feet flat on the floor. Do not use cross legs. Try to bend your knees at a right angle. Spread your knees evenly. This is so far the best sitting position for your body.

Proper Lumbar Support

I explain the concept of my ergonomic design on a TV show HERE

Properly supporting the lower back area while sitting can make sitting for extended periods more comfortable. Some people find it helpful to have their hips at an angle of 110 degrees or more when sitting. However, it is not guaranteed that this will prevent difficulties when sitting for prolonged periods of time. A diagram showing the angle of the hips region is shared as an example.

Use The Armrests

If you have armrests don’t forget to use them. This will allow your shoulders to relax as well. If you don’t have armrests, rest your arms on the desk. 

Here again, make sure your arms should not less than 90 degrees at the elbow. Also, your elbow should be slightly above your desk height. 

Take Proper Rest

Even if you feel pain then you should take enough rest between regular intervals. Also, you can’t find changes right away. It will develop gradually. 

How To Sit For Hours Without Your Back Hurting?

This is largely affected by your body type and the type of chair you use. Following the recommendations I gave above will allow you to sit for hours without hurting your back.

In case you are so busy with work that you cannot take a break and stretch every fifteen minutes, it is not a bad idea to get up and move around every 15 minutes. However, this is not ideal.  The best way to avoid complacent postures is to get up and move every 15-20 minutes.  Become active with your posture!

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Related Questions

Q. What to do if I cannot sit comfortably?

Doing regular exercises will help our body to get back in shape which eventually leads to comfortable sitting.

Q. How do some people sit comfortably without a backrest?

Some people have excellent posture that allows them to sit comfortably without a backrest. Seated in this way, the spine is naturally well-supported with the torso held strongly upright and the shoulders pulled back.

Because of the strong muscular support and balanced posture, there is less need for artificial support around the lower back or neck. If a person can achieve this feat continuously – keeping abdominal muscles engaged throughout a period of sitting – it may be possible to remain comfortable over a sufficient amount of time. Though it requires dedication to always maintain body awareness while seated, it can be done and some people manage to make it look effortless!

Q. What is the correct posture to sit in when I have to work for long hours?

When working long hours, it is important to maintain a comfortable and ergonomic posture. Some people find that sitting reclined at an angle of between 95 and 115 degrees is comfortable and allows them to work for longer periods. However, it is not guaranteed that this is the best posture for everyone. It is important to find a comfortable and ergonomic position that works for you.

Q. What should I avoid while sitting?

Slouching forward!  Your neck, shoulders, and lower back are stressed by this posture.  You want your organs and joints to be protected from the effects of gravity, so your ears should be lined up over your shoulders and hips.

Takeaway

The lack of back support may disrupt your posture and make you less comfortable. If you are looking for a chair, we recommend choosing one with a backrest that will help keep your spine aligned so you can sit comfortably while working or relaxing. 

To learn more about ergonomics in the workplace visit our blog to find out where else sitting without a backrest is not recommended.

References

1. Thosar, S.S., Johnson, B.D., Johnston, J.D. and Wallace, J.P., 2012. Sitting and endothelial dysfunction: the role of shear stress. Medical science monitor: international medical journal of experimental and clinical research, 18(12), p.RA173.
2. Bontrup, C., Taylor, W.R., Fliesser, M., Visscher, R., Green, T., Wippert, P.M. and Zemp, R., 2019. Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, p.102894.
3. Areeudomwong, P., Puntumetakul, R., Kaber, D.B., Wanpen, S., Leelayuwat, N. and Chatchawan, U., 2012. Effects of handicraft sitting postures on lower trunk muscle fatigue. Ergonomics, 55(6), pp.693-703.

**As a service to our readers, Axial Chairs provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.