I've been working remotely for a year and a half now, but lately my back's been killing me after 6 hours at the computer. I've been sitting on a regular chair from my desk - maybe I need to buy something specific? What chair or stand actually helps?
A proper chair is really the foundation, but it's not the only thing. I'd start with an ergonomic office chair that has lumbar support and height-adjustable armrests. It's important that the backrest is reclined and supports the natural curve of your spine. But here's the thing: even the best chair won't help if your monitor is positioned wrong. The screen should be at eye level (the top third of the screen roughly at your eye line), otherwise you'll still end up hunching and straining your neck. A monitor stand or adjustable desk often solve this problem even better than an expensive chair.
It also matters how you sit: back pressed against the backrest, feet fully on the floor or on a footrest (not dangling in the air), elbows resting on the armrests at desk level. A lot of people forget about foot support, but it actually makes a huge difference. If your chair doesn't have armrests or they don't adjust, a cushion behind your back (a lumbar pillow) helps get rid of lower back pain - way cheaper than a new chair, and it actually works.
And the main thing: don't sit without moving for 6 hours straight. I get up every hour for at least 5 minutes - my kid helps with that, between picking someone up or grabbing a snack. Even a 10-minute stretch of your back, neck, and shoulders throughout the day changes everything. If your back starts acting up, it's often a sign you need to change something right away, not wait until the pain becomes chronic.
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