Ergonomic guide · Lower back

Lower Back Pain

Lower back pain is one of the most common reasons people come to us. The right chair, a well set-up workstation and regular movement are the foundations of a more comfortable day.

By the No More Pain Ergonomics team · Australian ergonomic specialists since 2013 · Updated November 2026

Quick answer

For lower back pain at work, use a chair that fits you with adjustable seat height, seat depth and good lumbar support; sit back so your lower back is supported; keep your feet flat on the floor or a footrest; and change position often. A sit-stand desk, a kneeling or saddle chair, or a lumbar cushion can also help.

In this guide

Types of lower back pain

Acute

Comes on suddenly and usually settles over days to a few weeks.

Subacute

Lasts between 6 weeks and 3 months, often mechanical such as a muscle strain.

Chronic

Lasts more than 3 months. A health professional should assess it.

How sitting affects your lower back

When you sit for long periods — especially slumped forward or perched on the front of your chair — your lower back loses its natural inward curve and the muscles and discs carry more load. Sitting still for hours also means your back muscles don’t get the movement they need.

Set up your chair correctly

  1. Seat height: feet flat on the floor with hips slightly higher than knees. Use a footrest if your feet don’t reach.
  2. Seat depth: two to three finger-widths between the front of the seat and the back of your knees.
  3. Backrest: adjust so the lumbar support sits in the small of your back.
  4. Sit back: use the backrest — don’t perch forward.
  5. Desk height: elbows level with the desk so you don’t lean forward.

Tip: Choose a chair rated for your weight and with a seat size that fits you. Certified commercial chairs are tested for strength and stability.

Ergonomic chairs for lower back pain

Endeavour 103 Ergonomic Chair
Endeavour 103 Ergonomic ChairTriple-band lumbar support, AFRDI Level 6, rated 160 kg.Best for: Long-hour users needing advanced lumbar supportView product
Ergo Air Ergonomic Chair
Ergo Air Ergonomic ChairAdjustable lumbar pump for precise support.Best for: Back pain support and long sitting hoursView product
Ergo Synchro Ergonomic Chair
Ergo Synchro Ergonomic ChairSynchro movement that supports you as you shift.Best for: Users sitting long hours needing active supportView product
Endeavour 101F Heavy Duty Office Chair
Endeavour 101F Heavy Duty Office ChairLarger seat and extra-high back for bigger users.Best for: Individuals who require a larger chairView product

Shop ergonomic chairs

Move more: active seating and sit-stand desks

Changing position is one of the best things you can do for your back. A sit-stand desk lets you alternate through the day. Kneeling and saddle chairs open the hip angle and encourage a more upright spine — many people use them for part of the day.

DeskMatic Electric Standing Desk
DeskMatic Electric Standing DeskElectric desktop converter — keep your existing desk.Best for: Users wanting affordable electric sit–stand flexibilityView product
Artiss Electric Dual Motor Standing Desk
Artiss Electric Dual Motor Standing DeskFull electric sit-stand desk.Best for: Users needing a powerful, customisable standing deskView product
Kneeling Chair
Kneeling ChairEncourages an upright posture.Best for: Users seeking lower back pain reliefView product
Salli Pro Saddle Chair
Salli Pro Saddle ChairPremium saddle chair for active sitting.Best for: Professionals seeking healthier posture and active sittingView product

Cushions and supports

Lumbar Support Cushion
Lumbar Support CushionMemory foam lumbar support for any chair.Best for: Lower back pain from prolonged sittingView product
Lumbar Support Cushion - High
Lumbar Support Cushion - HighTaller support for longer sitting or driving.Best for: Long sitting hours at work or drivingView product
Adjustable Ergonomic Footrest
Adjustable Ergonomic FootrestFor when your feet don’t reach the floor.Best for: Desk users needing improved posture and foot supportView product

When to see a health professional

See a doctor urgently if back pain comes with leg weakness, numbness in the groin area, or bladder or bowel changes. See your GP or Physiotherapist if pain lasts more than a few weeks or keeps returning.

Frequently asked questions

What is the best office chair for lower back pain?

Look for a chair with adjustable seat height and seat depth, adjustable lumbar support and a backrest you can lean into. It should fit your body size and be rated for your weight.

Does a standing desk help lower back pain?

A sit-stand desk helps by letting you change position regularly. Alternating between sitting and standing is better than doing either all day.

Do lumbar cushions work?

A lumbar cushion can help maintain the natural curve of your lower back, especially on chairs or car seats without adjustable lumbar support.

Are kneeling chairs good for back pain?

Kneeling chairs open the hip angle and tilt the pelvis forward, encouraging an upright spine. Many people find them helpful for part of the day, alternating with a standard chair.

Related guides

This guide provides general ergonomic information only and is not a substitute for medical advice, diagnosis or treatment. If you have ongoing or worsening symptoms, see your GP or a health professional such as a Physiotherapist, Hand Therapist or Occupational Therapist.

No More Pain Ergonomics · nomorepainergonomics.com.au/pages/lower-back-pain · 1300 898 965 · info@nomorepainergonomics.com.au · Updated November 2026

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