Is Leaning Back in Chair Bad

Is Leaning Back in Chair Bad?

The correct sitting posture is straight up on the chair; however, we have been scolded for not sitting correctly in childhood. Sitting straight for hours is next to impossible and considered a robot. We have resolved whether Leaning back in a chair is bad or not.

No! According to many experts and chiropractors, leaning back is not harmful to your back, yet it’s not an appropriate posture to work with. Many jobs are desk-based, which means sitting on a chair and looking at the desktops for hours. Based on your job type, determines how many hours you spend in front of the desk.

However, many people come home and relax by watching T.V or reading books while sitting or leaning. Despite that, the best way to sit is straight up, but we never take it seriously until chronic back pain, disc misshape, or any other medical condition develops.

Therefore, in this blog post, our experts have mentioned why leaning back on a chair is good or not. Keep reading to know more.

Why is Leaning Back in Chair Bad?

Ample reasons state that leaning back in a chair can cause back, neck, and shoulder pain and develop bad posture as it put pressure on your spine, lumbar, and neck area. However, your sitting position depends on your physical and medical condition. In contrast, the sitting posture has three types: hunching, straight, and leaning. Here we will discuss which sitting posture is bad for your health.

Is Leaning Back in Chair Bad

Hunching Posture

Mostly in offices and schools, people start hunching after some time as the back gets tired from staying upright. And to release the tight posture, most people take the c-shape called hunch posture so that they can avoid that pain in their back.

Hunching for a more extended period deforms the balancing and strains in your back. Moreover, it can cause round shoulders and kyphosis, which are the main reasons for bad body posture. That’s why many elderly scold us for sitting in a c-shape posture and advise us to sit straight.

Hunching Posture

Leaning forward while working or looking at the computer screens is the main cause of strain, leading to joint surface, ligaments, and discs issues. Also, back muscles can reduce optimal blood, tighten muscles, and nutrient flow to your back, which causes tight, rigid muscles and joint pains.

You can attach the tennis ball to each side of your chair to avoid the haunching as you keep reminding yourself to touch the ball from your back to keep you sitting straight. While you get tired of working, you can lean on your back. That acupressure effect stimulates blood flow and physically releases contracted muscle and connective tissue.

Also, it will help to build pressure in a central nervous system-mediated analgesic effect that helps to loosen up the tight areas on your back muscle.

Straight Posture

Most chairs are designed to give you a 90-degree posture to support your back that will help you sit straight, but you may feel chronic back pain after spending hours working in a desk-based job. The tight posture might give you pain if you don’t take support.

Straight Posture

However, most people use gadgets to support their back to relieve pain at the end of the day. In the abdominal muscles in front of the spine and also back of the spine, there are back muscles that hold the body erect.

So the best position is sitting straight and feet flat on the ground. It will keep the balance of the body posture, and spine cords are protected from back pains or other diseases such as sciatica.

There are many false claims that sitting doesn’t require muscle effort. However, muscles work continuously and maintain the body’s upright posture while sitting. The body muscles work in unison to maintain an erect posture with minimal effort.

You need to understand the best way to sit in the chair is to adjust the chair accordingly. Your feet should touch the ground when you see to release the pressure from your spine.

Also, adjust the arms that can rest on the desk while working. So, you must keep a neutral position.

A spine part is called lumber, where mostly lower back pain occurs, and it can keep the neck and head posture correctly. That’s why keep the neutral position which means keep your back straight while working. For instance, sit straight in the chair and take a pillow to support your upper back as it won’t touch the back.

Leaning Back

Many claims that sitting at 135 degrees is better and more relaxing than a 90-degree angle, but we like to ask why and how you would do your desk base job at that angle. This posture is never meant to be used on desk jobs. It is a relaxing posture that many people use after a tiring day, and for some reason you can’t work by sitting like that.

As we mentioned before, lumber gets all the pressure from the upper spine in the lower back. Also, it might get misshaped on the discs if you sit like that frequently.

Yes! Some facts may allow you to sit at 135 degrees or a leaning position, such as if you have a medical condition of severe chronic back pain or deformity.

Also, after sitting for a long time, you can take a break and sit in a leaning posture to reduce the pressure of sitting in a 90-degree position, but it’s more recommended for relaxing, not for working purposes. Whereas sitting in a leaning position will cause neck and shoulder pain.

Neck Pain

By leaning and working, you are constantly putting pressure on your neck bone, and it’s also affecting the upper spine.

However, leaning back when your back has support to keep you in that position will not harm your back, but constantly bending the spinal and stressing your neck might misshape the discs. And by doing so, your head might get in front of your spine.

Cold Shoulder

Cold shoulders are one of the causes because of the leaning position as you are providing pressure and the arms are in a restless position, so the whole pressure goes to the shoulders, and it’ll tighten the muscles from there.

In addition, spending most of your lifetime in front of the desktop in a sitting position is not a healthy lifestyle. You must take care of your health by regularly exercising and staying active in your personal life.

However, avoiding health problems may lead to severe conditions later in life. So, it’s better to do daily exercise to keep your back strong and healthy.

Which Exercises are Best to Release Back Pain?

Your priority should be your health. You must exercise daily to regulate the blood circulation, relieve the jammed muscles and eventually keep you away from back pains.

Here we have mentioned the three easy exercises you can do at home.


It benefits your abdominal muscles, shoulders, glutes, and upper back. Also, a plank is great physically and mentally. It will help you maintain your focus.

  • Step-1: Sit on the yoga mat and lie facing down.
  • Step 2: Use your toes and palms to push yourself up.
  • Step-3: Ensure that your ankles and head should be at the same distance from the ground.
  • Step-4: Brace your abdomen and glute to keep maintaining the position.
  • Step-5: Start from 30 seconds and keep increasing as you become a pro.

Glute Bridge

This exercise is best to strengthen your core glutes and muscles. And it will release the stiffness from the shoulders muscles.

  • Step-1: Down on your back but keep your knees 90 degrees.
  • Step 2: Your hands are flat on the ground.
  • Step-3: Keep your legs straight where the hand’s length reaches.
  • Step-4: Lift yourself by using your legs. Ensure that you are making a triangle from your body.
  • Step-5: Stay in that position for 15 seconds and return to the older position. Do 1 or 2 sets per day.

Pulling Band Apart

This exercise will strengthen the upper back and shoulder muscles.

  • Step-1: You must stand straight and grab the band tightly in front of you
  • Step 2: Pull the band until your arms are stretched against each other using your shoulder strength.
  • Step-3:Hold for a moment, then slowly release the strength.
  • Step-4: Do 15 reps of 1 to 2 sets and gradually come to 3 sets to build upper body strength.

What are the Consequences of Sitting on a Chair in the Wrong Posture?

Many severe consequences might cause back pain and spinal injury. Here we have mentioned the causes of bad posture sitting.

Slow Blood Circulation

An inappropriate posture can cause slow blood flow in the legs, back, shoulders and neck. You must take a walk in the office if you are not working or are thinking about a new project.

However, slow blood flow can cause the risk of heart attack and stroke.

Body Fat Accumulation

Wrong posture and sitting on a bad chair can increase the risk of body fat. The lack of movement and action can cause this as mostly you’ll get lunch at the table while dealing with challenging tasks.

So, taking a break, doing some mild exercise after half an hour of lunch, and avoiding eating fried and unhealthy food is better.

However, moving the muscles develops lipoprotein lipase that eliminates the fat from your body. If you don’t take a walk or don’t move the body, reduce to create this chemical, and you’ll put on weight.

Poor Mental Health

Poor posture can affect brain health, and you won’t be able to concentrate, increasing fatigue as you get distracted by uncomfortable posture or chair.

Try to adjust the chair so that you feel relaxed. Moreover, if the spine isn’t alignment, the muscles will support keeping you straight for better posture.

Back, Shoulder, and Neck pain

A bad sitting position can cause back, shoulder, and neck pain after sitting in the wrong posture or even sitting in the correct one as the spinal got inflexible if it’s not moving.

Additionally, the pain in the hips, neck, back, and shoulder and poor posture can compromise the discs in your spine, leading to chronic pain.

You May Also Read: Best Ways To Prevent Leg Pain From Sitting In Office Chair


Here we’ll let you know some common questions that many people encounter pretty often.

What Will Happen If You Don’t Stop Hunching?

You’ll be accompanied by a rounded shoulder, joint degeneration, back pain, spinal dysfunction, and potbelly later in life. Sitting behavior sticks with you, and your muscles weaken as you grow older because you didn’t stop hunching.

What is a Trick to Keeping My Back Straight Without Exercising?

Yes! That’s possible if you sleep on the ground on your back to keep your spine and neck straight. However, the land is pretty stiff or firm, so it’s challenging, but this is the only trick to improve your posture without any exercise and activity.

What is a Good Posture for Sciatica?

The kneeling chair has proven that it is the best gadget to improve the sciatica condition effortlessly as it can reduce the pressure from the lumbar spine, buttocks, and thighs. Sitting in a chair gives you the perfect posture that can improve your sciatica.

Bottom line

Is leaning back in a chair bad? Yes, of course! If you are working in this posture, it will lead to pain in your neck and back, and shoulder eventually.

However, leaning forward or in a 70-degree posture can cause many severe back problems, yet sitting upright 90-degree is excellent, and leaning is more like laying down and relaxing.


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