The Covid-19 pandemic caused a boom in teleworking in Spain, going from 4.8% of employees who regularly worked from home in 2019 to 16.2% during the 2020 lockdown, according to INE data. Even if this figure decreased after the lifting of restrictions, in 2024 teleworking continues to be more frequent than before the crisis, with 15.1% of employees (more than 4 million people) working from home on average three days per week.
These changes have forced homes to adapt to transform rooms and corners of the house into offices, which in most cases includes a desk and chair. Spending many hours sitting has very negative consequences on your health. This led to a boom in standing desks. However, it is also not advisable to work standing up all the time. The ideal is to move and be able to go from a standing position to a sitting position. But when it comes to sitting, the chair is also important.
The advantages of an ergonomic office chair
Choosing an office chair suitable for teleworking can have a positive impact on our health, well-being and productivity. Spending long hours sitting in front of a computer in an uncomfortable chair can cause discomfort and even chronic problems like muscle pain or headaches. Beyond aesthetics or price, there are several factors that we must take into account to guarantee comfort and care for our posture.
The main reason why an office chair is better than a simple chair is its ergonomic design. This means that the chair is designed to adapt to the different sizes, preferences and needs of the person seated, promoting healthy posture and reducing tension in muscles and joints.
An ergonomic chair must at least allow adjustments in height, backrest and armrests to adapt to different body types and ways of working. The adjustable height allows the feet to be firmly planted on the ground and the knees to form a 90-degree angle, preventing pressure on the thighs and improving circulation. Being able to tilt the backrest promotes constant support for the spine on the seat, particularly at the lumbar level, and allows you to vary your posture throughout the day, which reduces muscle fatigue.
In addition, the backrest must provide good lumbar support, that is, in the lower back area, where a large part of the load is concentrated when we stay in the chair for a long time. This support helps maintain the natural curvature of the spine and prevents lower back pain, a very common problem among those who telework while sitting all day.
Adjustable armrests help keep shoulders relaxed and elbows at the right height for typing or computer work, preventing neck and shoulder fatigue. Finally, the headrest, if present, provides additional support for the cervical area, which is particularly useful for prolonged tasks that involve looking forward or upward, such as video calls or screen reading.
How to choose materials for your office chair
The material of construction is another important factor for comfort and good posture. Chairs covered in breathable materials, such as high-quality mesh, are often a recommended option because they allow air to circulate, which is especially helpful in hot climates or during long shifts. In addition, a padded but firm seat helps distribute body weight evenly, avoiding pressure on specific areas such as the hips or thighs, improving blood circulation.
Mobility and stability are also important features. A chair with casters facilitates movement in larger work spaces and, with it, body movement to avoid the negative consequences of prolonged sitting. At the same time, a solid and balanced base ensures that the chair remains firm even during sudden movements. The backrest tilt mechanism is also worth paying attention to, because it allows you to vary your posture throughout the day, which helps avoid aches and pains. It is recommended that it be of adjustable hardness, which will provide more or less resistance to tipping.
The space available in the house also influences the choice of chair. Although the most complete models are generally larger, it is possible to find compact options without sacrificing ergonomics. In this sense, it is important to measure the work area before making the purchase to avoid space problems.
Alternatives to the office chair
So-called healthier alternatives are always being considered, such as Pilates balls, ergonomic chairs that support the knees or dynamic unstable stools. These are solutions that seek to improve posture, activate muscles or reduce a sedentary lifestyle. However, they can instead cause muscle fatigue or joint pain after prolonged use. Instead, it’s better to set an alarm that gets us moving every once in a while with simple exercises.
If teleworking is the main activity, investing in a quality chair may be more than justified. While budget options may be tempting, they often sacrifice essential aspects of ergonomics and durability, which can prove more costly in terms of long-term health.
