A wrong posture on your office chair not only makes you uncomfortable but also dangerous for your spine. In this guide, I will tell you briefly how to adjust chair for tailbone pain. If you don’t want to stay with me here is a quick solution.
Ease tailbone pain by adjusting your chair: Opt for a cushioned seat to provide extra support, and ensure your feet are flat on the ground for proper alignment—your back will thank you.
Understanding the Anatomy of Your Back
The key to setting up your chair for tailbone pain is understanding the anatomy of your back and how it relates to proper posture. The spine is comprised of individual vertebrae that form a “spiral staircase”-like shape, helping to support your body weight and keep the head balanced. The tailbone is located at the base of the spine and is responsible for supporting your sitting posture.
When seated in an unsupported chair, your tailbone can be pushed against the front edge of the seat, resulting in pressure that can cause discomfort. This is why it’s important to ensure that your chair is properly adjusted to support your lower back, tailbone, and entire spine.
Getting Familiar with the Settings on Your Chair
Most office chairs come with adjustable settings to customize the fit for your body type. It’s a good idea to familiarize yourself with these settings so that you can adjust your chair properly and reduce tailbone pain. Here are some of the most common settings:
1- Backrest:
This setting allows you to adjust the angle of the backrest so that it is comfortable for your spine. It should be angled slightly backward, with the lower lumbar region supported by the chair.
2- Seat Height:
This setting allows you to adjust the height of your seat so that your hips are higher than your knees when seated. This is an important detail to pay attention to, as it helps to reduce pressure on your tailbone and keep your spine in proper alignment.
3- Lumbar Support Cushion:
Most chairs come with a built-in lumbar support cushion that helps to provide extra lower back support. This can help reduce strain on your tailbone, so be sure to use it.
Making Adjustments to Adjust Chair for Tailbone Pain
Now that you’re familiar with the settings on your chair and how they relate to proper posture and tailbone pain, it’s time to make adjustments. Here are 5 main pain points that one should consider:
1. Seat Height Adjustment:
Set the chair height to approximately 16 to 20 inches from the floor, a range recommended by ergonomic experts. This aligns your knees with your hips, reducing strain on the tailbone and promoting proper blood circulation.
2. Seat Depth Configuration:
Maintain a seat depth of 15 to 17 inches to ensure optimal thigh support. This prevents compression on the sciatic nerve and minimizes pressure on the tailbone, in line with ergonomic guidelines.
3. Lumbar Support Enhancement:
Adjust the lumbar support to match the natural curve of your lower spine. The American Chiropractic Association recommends a lumbar support that fills the gap between your lower back and the chair, promoting a neutral spine position and decreasing stress on the coccyx.
4. Tilt and Angle Modification:
Utilize a backward tilt of around 100 to 110 degrees to shift the body’s weight distribution. Research from the Journal of Musculoskeletal Research highlights that a reclined position reduces pressure on the lumbar spine and tailbone, fostering a more comfortable and supportive sitting experience.
5. Cushioning and Posture Aid:
Invest in a seat cushion with a coccyx cutout or a specialized coccyx cushion. A study published in the Journal of Physical Therapy Science notes that such cushions significantly alleviate pressure on the tailbone and improve overall sitting comfort. Additionally, adhere to the “90-90-90” rule, maintaining a 90-degree angle at your hips, knees, and ankles to enhance spinal alignment and reduce tailbone strain.
Which Types of Chairs Are Good for Tailbone Pain?
If you know how to adjust chair for tailbone pain but don’t have the right chair then the issue will persist. So it means it’s time to buy a new office chair.
1- Office Chairs:
Office chairs are designed to provide optimum support for long periods of sitting. Look for an ergonomic design with adjustable settings, firm cushioning and adjustable lumbar support.
2- Recliners:
Recliners provide extra cushioning and can be adjusted to fit your body type perfectly. Look for a recliner with adjustable lumbar support and an ergonomic design.
3- Exercise Ball Chairs:
Exercise ball chairs provide an active sitting experience that can help improve posture and reduce tailbone pain. Look for one with anti-burst technology, firm cushioning, and ergonomic design.
By understanding the different types of chairs available and what features to look for, you can find the perfect chair to help relieve tailbone pain.
What Causes Tailbone Pain From Sitting at Desk?
Tailbone pain from sitting at a desk can be attributed to several factors, often involving a combination of mechanical, anatomical, and lifestyle-related issues. Here are some common causes:
8 Main Causes for Tailbone Pain while Sitting at Desk
Prolonged Pressure on the Coccyx: Sitting for extended periods without breaks can exert continuous pressure on the tailbone (coccyx). This pressure can lead to discomfort and pain over time.
Here is the list of the best office chairs for coccyx pain.
Poor Posture: Incorrect sitting posture, such as slouching or sitting on the edge of the chair, can contribute to tailbone pain. Maintaining a proper sitting posture is crucial to distributing body weight evenly and reducing stress on the coccyx.
Inadequate Ergonomics: Unsupportive or poorly designed office chairs can lack proper lumbar support and fail to accommodate the natural curvature of the spine. This can result in increased pressure on the tailbone, leading to pain and discomfort.
Existing Injuries or Trauma: Previous injuries, fractures, or trauma to the tailbone can make individuals more susceptible to pain, especially when sitting for prolonged periods. Even minor injuries in the past can contribute to chronic discomfort.
Coccydynia: Coccydynia is a medical condition characterized by inflammation of the tailbone. Repetitive stress or trauma, such as continuous pressure from sitting, can exacerbate this condition, leading to persistent pain.
Lack of Cushioning: Insufficient cushioning on chairs or sitting on hard surfaces can contribute to tailbone pain. Adding a cushion or using chairs with adequate padding can help alleviate pressure on the coccyx.
Obesity: Excess body weight can increase the load on the tailbone while sitting, leading to discomfort. Maintaining a healthy weight can reduce the strain on the coccyx and decrease the likelihood of pain.
Sedentary Lifestyle: Lack of regular movement and physical activity can contribute to stiffness and discomfort. Engaging in regular breaks, stretching, and physical activity can help prevent or alleviate tailbone pain associated with prolonged sitting.
Wrapping Up
Tailbone pain can be caused by sitting in an unsupported chair for extended periods of time. To reduce the risk of this condition, it’s important to make sure that your chair is set up correctly for your body type. This includes adjusting the backrest angle, raising the seat height, and using a lumbar support cushion if available. By doing so, you can ensure that your chair supports your spine and reduces the risk of tailbone pain.
Follow these steps for How to Adjust Chair for Tailbone Pain and stay comfortable while you sit. With a properly adjusted chair, you can improve your posture and keep your spine healthy for years to come. If any questions or concerns arise when adjusting the settings on your chair, be sure to contact a medical professional for assistance.
