INSIGHTS BY DR. SAMIR PILANKAR, ROBOTIC KNEE & ORTHOPAEDIC SURGEON

SITTING IS THE NEW SMOKING – ANONYMOUS

In the digital age, people spend more hours sitting than ever before—at desks, in cars,
and on sofas. According to leading orthopaedic surgeon Dr. Samir Pilankar, prolonged
sitting with poor posture is one of the biggest contributors to chronic back pain, neck
stiffness, shoulder tightness, headaches, and even early degenerative spine changes.
An ideal chair is therefore not a luxury—it is a medical necessity for spinal health.
Dr. Samir Pilankar is a highly acclaimed joint replacement and arthroscopy
surgeon with over 25 years of experience, widely recognised among Mumbai’s
leading orthopaedic specialists. He has undergone advanced training at some of
Europe’s most prestigious orthopaedic centres in Switzerland, Spain, and Germany,
refining his skills in cutting-edge joint preservation and reconstruction techniques. Dr.
Pilankar’s contributions to the field have been honoured with several distinguished
awards, including the Abdul Kalam Award, the Times Icon Award (2022), and the
Times Trendsetter Award (2025). He was also featured in India Today’s list of Top
Orthopaedic Surgeons 2025, highlighting his leadership in modern orthopaedic care.
A strong advocate of preventive musculoskeletal health, Dr. Pilankar is the author of the
bestselling book “Better Posture, Better Life”, now available on Amazon.

Here are Dr. Pilankar’s top 10 evidence-based guidelines for selecting the perfect
ergonomic chair.

1. A Chair Must Support the Natural S-Curve of the Spine
The most important criterion is lumbar support.
An ideal chair should mimic the natural inward curve of the lower back.
– Insufficient lumbar support → Slouches spine → Causes disc pressure
– Excessive lumbar push → Overarches the back → Triggers muscle fatigue
A well-designed ergonomic chair maintains a neutral, relaxed posture throughout long
sitting hours.

2. Choose an Adjustable Chair — Not a Fixed One
Dr. Pilankar emphasizes that no two spines are identical. Therefore, the chair must
adapt to the user, not vice-versa.
Essential adjustable components:
– Seat height
– Backrest height
– Lumbar depth
– Armrest height & width
– Seat tilt
– Recline tension
These adjustments ensure customized spinal support and reduce pressure on the hips
and lower back.

3. The Seat Height Should Keep the Knees at 90 Degrees
An ideal seat height allows:
– Feet flat on the floor
– Knees bent at 90 degrees
– Hips slightly higher than the knees
This position reduces stress on the lumbar spine and prevents thigh numbness or nerve
compression.

4. Opt for a Chair with Breathable, High-Density Foam
Overly soft cushions sag over time.
Overly hard cushions restrict blood flow.
Dr. Pilankar recommends:
– High-density foam
– Breathable mesh backrest
– Good hip support
This prevents overheating, sweating, and pressure-related discomfort.

5. Ensure Proper Armrest Design
Armrests must support the elbows without elevating the shoulders. Poor armrest
positioning increases tension in:
– Neck
– Upper back
– Shoulder girdle
Adjustable, padded armrests protect the cervical spine and prevent trapezius muscle
strain, especially during computer work.

6. Choose a Chair That Allows Movement
Static stiff posture stresses the spine.
A good chair should allow:
– Gentle rocking
– 100°–120° recline
– Dynamic backrest movement
– Micro-adjustments during sitting
Movement nourishes spinal discs and reduces fatigue.

9. A Headrest Is Highly Recommended
A well-designed headrest supports:
– Back of the skull
– Upper cervical spine
– Neck muscles during recline
It is especially helpful for individuals with cervical spondylosis, text-neck symptoms,
migraines, or long screen hours.

Conclusion

Dr. Samir Pilankar highlights that ergonomic chairs significantly reduce the
biomechanical stress placed on the spine. Unlike ordinary chairs, ergonomic designs
maintain the pelvis in a neutral position, which is the foundation of a healthy spinal
posture. By supporting the lumbar curvature, these chairs distribute pressure evenly
across intervertebral discs, preventing micro-tears and disc bulges over time.
Additionally, adjustable features help reduce fatigue in the paraspinal muscles and neck
stabilizers, both of which are overstressed during long sitting hours. The seat design
also prevents compression of nerves in the thighs, improving blood flow and lowering
the risk of numbness or vibration-induced discomfort.
When combined with short breaks, stretching, and core activation, ergonomic chairs
become an essential tool in preventing early degenerative spine changes and chronic
back pain in office workers, surgeons, students, and professionals who sit for extended
hours.