How to pick the right chair for your desk job

Remember when Dr Jug from Dear Zindagi dropped wisdom on picking just the right chair? Well, we are taking his advice a little too seriously, and quite literally this time, to set up the perfect home office for ourselves. Spending long hours at a desk can take a serious toll on your body—aching backs, stiff shoulders, and poor posture are all too common. But the right chair just might be what you need to make all that discomfort go away. In order to help you make the right decisions when it comes to picking out a brand new chair for your home office, we spoke to two experts—Manushreya Sharma, a certified yoga instructor, and Misbah Kapadia, chief designer at Missaki—and here’s what they have to say.

How the wrong chair can hurt you

Your chair isn’t just a seat—it’s your daily support system. If it’s poorly designed, it can cause back, neck, and shoulder strain. “An uncomfortable chair doesn’t allow you to sit with ease, making it harder to take quick stretch breaks while sitting,” explains Manushreya Sharma. Over time, this can lead to chronic pain and reduced productivity.

The must-have features of an ergonomic chair

Misbah Kapadia emphasises that comfort and support should be your top priorities when picking a desk chair. “Look for adjustable height, seat depth, and lumbar support to ensure proper posture,” she advises. “A tilting backrest and adjustable armrests help reduce strain, while breathable cushioning keeps you comfortable. And don’t forget smooth mobility—a sturdy base with good swivel movement makes a big difference.”

Posture mistakes we all make
“Many people don’t stretch enough during their desk jobs,” Sharma added. “It’s absolutely essential to hydrate well and take small walking breaks every hour. Slouching is another common issue—people overlook their spinal health, which can lead to cervical aches, shoulder, and wrist pain.” A well-designed chair can encourage better posture and reduce strain, making those long work hours more bearable.

The best chairs for pre-existing back pain
If you already have back issues, a basic chair won’t cut it. “Stretching chairs are a great option,” says Kapadia. “They promote spinal decompression, improve flexibility, and help reduce muscle tension. These chairs encourage subtle movement, which supports the natural curve of the spine and prevents stiffness.”

Small space? No problem
For those working in compact home offices, finding a comfortable chair without taking up too much space is key. “Round-backed chairs are a great choice,” Kapadia notes. “They offer built-in lumbar support and adjustability while maintaining a sleek, compact design.”

How to keep moving while you work

Staying active at your desk is just as important as having the right chair. Sharma suggests easy yoga stretches you can do while seated, such as neck rotations in different directions, wrist rotations, seated cat and cow stretches, seated calf raises, shoulder rotations, interlocking the palms above the head and stretching upwards, and lifting the legs up and down at knee level. For those who need extra reminders to stretch, Sharma even recommends investing in a yoga chair as well—a sturdy prop that encourages movement while working.

The power of adjustability
“A well-designed chair should adapt to you, not the other way around,” says Kapadia. The key adjustable features to look for include seat height, which should keep your feet flat on the ground with knees at a 90-degree angle, and lumbar support, which ensures proper lower back alignment. Seat depth and tilt improve circulation and relieve pressure, while a reclining backrest with tilt tension reduces spinal pressure. Adjustable armrests prevent shoulder and wrist strain, and a customisable headrest provides proper neck support.

Invest in your comfort
A good desk chair isn’t just about aesthetics—it’s an investment in your health and productivity. By choosing the right ergonomic features and incorporating small movement breaks, you can stay comfortable and pain-free, no matter how long your workday is. 

So, before you settle into just any seat, take the time to find one that truly supports you—you’ll thank yourself later!

Lead image: Pexels

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