Rise and Recline Chair Advice
The best reclining position for back pain relief
Back pain is one of the most common health concerns worldwide, affecting 619 million people globally, according to a World Health Organization study. And the prevalence increases with age, when it’s often coupled with other health issues that make pain worse.
Fortunately, there are lots of options out there to ease discomfort, some as simple as finding the right reclining position for back pain support. In this guide, we’ve laid out the best way to position a recliner chair and use it correctly to get the most benefit.
Key takeaways:
- The best recliner position for back pain is usually a slight recline of around 100–110 degrees, which reduces pressure on the spine while supporting healthy posture.
- A rise and recline chair with proper lumbar support can help ease lower back pain, stiffness and pressure caused by long periods of sitting.
- Keeping your feet elevated and your knees slightly bent helps improve circulation and reduces strain on the lower back.
- Sitting in the same position for too long, slouching or leaning to one side can worsen back pain and posture problems over time.
- Made-to-fit recliner chairs provide better spinal alignment and long-term comfort because they are fitted to your body shape and mobility needs.
Types of back pain in seniors
Back pain can be caused by lots of factors, from specific health conditions to the general ageing of muscles and bones. These result from natural physiological changes, lifestyle changes and wear and tear to the body over time.
Pain in the back is often not concentrated in one specific area, with many people suffering pain in different areas of the back and with varying levels of discomfort.
Below are some of the most common causes of back pain, although it’s always best to speak to a medical professional to understand the source of your pain.
1. Degeneration of the discs and joints in your spine
Spinal discs are like cushions between each of our vertebrae (spine bones) that help to keep us flexible and absorb daily shocks from movement. As the body ages, these discs become impacted, shrink in size and lose elasticity and moisture. This process reduces spinal flexibility and creates friction along the vertebra, increasing the likelihood of back pain and stiffness.
2. Spinal Stenosis
Spinal Stenosis is an abnormal process that can happen when the space inside the spinal canal narrows, putting adverse pressure on the nerves that run the length of the back. Spinal Stenosis affects up to 11% of Britons over the age of 60 and sufferers of the condition experience intense pain in their lower back and legs.
3. Spondylolisthesis or slipped disk
Because spinal discs shift and shrink with time, it’s common for them to move out of place. This is known as Spondylolisthesis, or commonly referred to as a ‘slipped disc’. Because one or several of the spinal discs are out of alignment, Spondylolisthesis causes radiating pain and numbness that can travel the length of the body from the neck down towards the legs and feet.
These are just some of the causes of back pain, but our backs can be affected by all sorts of lifestyle issues. More serious pain issues need to be treated by a medical professional, but often, discomfort can be eased by making some small tweaks to how you live, sit and relax.
The best position to sit in a recliner chair
Finding the best position to sit in recliner chairs is key to enjoying full comfort and back support. Recliner chairs are built with lumbar support, with features like adjustable position and height. This helps to improve posture and reduce pressure on the back, neck and spine.
Learn more: The correct way to use a Rise and Recline chair.
Maintain good posture
Even the best recliner for back pain needs to be used correctly. Remember to sit up straight and follow the tips below to keep your spine aligned.
Most back support chairs, like a rise and recliner, include lumbar support which contours to the natural shape of the back and body, holding the lower back firmly in position. Lumbar support can help to correct the placement of the spine, discouraging slouching and reducing the possibility of pain from developing.
Get the angle right
Spend some time getting the recline angle right for you. Raise or lower the headrest to fit the curve of your head, neck and upper back. Allow a 90-120 degree bend at the knees to reduce pressure on your spine.
Different activities may require slightly different recline positions:
| Activity | Recommended Recline Angle |
| Reading or watching TV | 100–110° |
| Relaxing with feet elevated | 110–120° |
| Short naps | 120–130° |
| Standing support position | Upright with rise assist |
Press your bottom against the back of the chair
When sitting it’s important that your buttocks are positioned against the back of the chair. This supports better posture, reducing pain and ensuring optimal comfort. The adjustable height of a rise and recline chair ensures a person's buttocks are always firmly against the back of the chair. This helps to balance weight distribution evenly, correct spinal alignment and improve stability.
Sit with your arms by your sides
While in the seated position, keep your arms resting naturally by your sides. This promotes good posture and helps to prevent shoulder or neck strain.
Use the footrest when sitting and for support when standing
Using the footrest when sat in a rise and recline chair helps to keep feet flat, ensuring proper posture. When feet are elevated, the spine is in better alignment with hips and knees. This helps prevent unwanted back pain from developing and is particularly beneficial for elderly people who are more likely to be sat for longer periods of time with reduced mobility.
Learn more: Reasons you should keep your feet up
Use the rise and recline features to safely sit and stand
The best part of a rise and recline chair is the ability to alter the body’s position with ease, allowing for greater movement, flexibility and comfort. The adjustable height and reclining features help to reduce swelling and stiffness and reduce discomfort to our bones and muscles. Reclining chairs make it easier to feel fully supported when standing up, correctly positioned when sat for a long time and more comfortable when in a resting position.
Avoid twisting and sudden movements
When getting in or out of a recliner chair, avoid twisting your spine suddenly. Use the armrests and rise function for support instead.
Sitting positions to avoid to reduce pain
Sitting incorrectly can have a big impact on the body, leading to increased chances of spinal injuries and musculoskeletal disorders which can affect up to 85% of seniors.
While sitting in a certain position might seem comfortable at the time, it can cause distress to the body if you’re not in alignment. Here are a few different seating positions that could be harming your posture.
1. Crossed legs
Sitting crossed legged increases pressure on the pelvis, causing it to tilt. This imbalance can result in back pain and muscle strain. Sitting with one leg crossed is equally problematic because it places extreme pressure on other parts of the body like the knees. When an elderly person sits with their legs crossed it can also reduce the rate of blood and oxygen circulation throughout the body.
2. Head tilted forward
Head tilting is particularly common when sitting. This is because we’re likely to be scrolling on our phone, reading a newspaper or tucking into something tasty. When the head is tilted forward, it shifts the centre of gravity. This results in the neck muscles working harder to support the weight of our head, leading to upper back strain and in some cases, causing headaches.
3. Leaning to one side
Many people find it comfortable to lean to one side, this is because it feels natural to be supported by a part of a chair or a cushion in a rested position. Leaning to one side creates positioning imbalances and the misalignment of the back bones and muscles can cause pain.
4. Slouched ‘C’ spine
Slouching is most common when we’re seated for long periods of time, which can disrupt the natural curvature of the spine. Frequent slouching can cause what is sometimes referred to as a ‘C’ spine. This increases pressure on the vertebrae, accelerating wear and tear and creating heightened pain and stiffness.
5. Hunched shoulders
Many people hunch while reading or looking at phones and tablets. This puts strain on the neck, shoulders and upper back.
6. Sitting for longer than two hours in one position
As we just touched upon, sitting for long periods of time in the same position can cause increased back pain. The NHS states that some older people are likely to spend upward of 9 hours a day sitting, so it’s important to break these habits where possible. Recliner chairs can help this, as their rise function encourages mobility and better ease of movement.
Learn more: Is it safe to sleep in a chair?
How rise and recline chairs help with back pain
A supportive rise and recline chair can help reduce discomfort by allowing you to adjust your position throughout the day.
Benefits include:
- Better spinal alignment
- Improved pressure distribution
- Easier standing and sitting
- Reduced strain on joints
- Improved circulation through leg elevation
- More independence and comfort
Unlike standard armchairs, rise and recline chairs support movement and posture rather than forcing your body into one fixed position.
"Maintaining good sitting posture is crucial for preventing and easing pain you may be experiencing." - Dr Nerina Ramlakhan
Tips to avoid back pain while sitting
Small adjustments can make a big difference to daily comfort:
- Stretch regularly – Gentle stretching helps keep muscles flexible and reduces stiffness. Simple shoulder rolls, ankle circles and seated twists can help.
- Change positions often – Avoid sitting in exactly the same position for more than 30–60 minutes to reduce pressure and improve circulation.
- Keep screens at eye level – Looking down at screens for long periods can strain the neck and upper back.
- Avoid chairs that are too soft or deep – Very soft seating can make it harder to maintain good posture or stand up safely.
- Choose a made-to-fit recliner chair – Everyone’s body is different. A made-to-fit rise and recline chair can provide better comfort, posture support and pressure relief.
- Look for personalised support – At Oak Tree Mobility, our chairs are tailored to your height, build and comfort needs for a more supportive sitting experience.
FAQS - Finding the right reclining position for back pain relief
Are recliner chairs good for your posture?
When used correctly, recliner chairs can support better posture by helping to maintain the natural curve of the spine. Features like lumbar support, adjustable headrests and elevated footrests reduce pressure on the lower back and encourage healthier sitting positions.
Is it better to sit upright or slightly reclined?
For most people, sitting slightly reclined is more comfortable and places less pressure on the spine than sitting perfectly upright. A recline angle of around 100–110 degrees can improve back support and reduce spinal strain.
What is the best position to sit upright in a recliner?
The best upright sitting position keeps your back fully supported against the chair, your feet flat or slightly elevated, and your knees bent at roughly 90 degrees. Your shoulders should stay relaxed, and your head aligned naturally above your spine.
What is the best sitting position for lower back pain?
A semi-reclined position with lumbar support is usually best for lower back pain. Raising your feet slightly and keeping your hips and knees aligned can help reduce pressure on the lower spine and improve comfort during longer periods of sitting.
What is the correct posture for reclining in a chair?
Good reclining posture means keeping your spine supported from your neck down to your lower back. Avoid slouching forward or twisting to one side, and ensure your head, shoulders and hips stay aligned while reclining.
What is the most unhealthy sitting position?
One of the worst positions for your back is a slouched ‘C-shaped’ posture, where the shoulders round forward and the lower spine collapses. Sitting crossed legged for long periods or leaning heavily to one side can also create muscle imbalances and strain.
Which sitting position is safest and helps you avoid fatigue?
A supported reclined position with your feet elevated slightly above hip level can help reduce muscle fatigue and improve circulation. Changing position regularly and taking short movement breaks also helps prevent stiffness.
What is the best position to rest your legs while sitting?
Resting your legs with your knees slightly bent and feet supported on a footrest is often the most comfortable position. Elevating the legs can help improve circulation, reduce swelling and ease pressure on the lower back.
Speak to team at Oak Tree Mobility
If you’re tired of the aches and pains caused by sitting in your current furniture suite and you’re looking to explore the benefits of a rise and recline chair, speak to the Oak Tree Mobility team today.
Our Mobility Experts are here to provide you with the best advice. With years of industry know-how, they’ll share all the information and benefits using a rise and recline chair has to offer. To find out more you can request a free brochure. Alternatively, you can book a free home appointment, where one of our friendly Mobility Experts will present you with a demonstration of one of our chairs in the comfort of your own home.
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Sources and references
- World Health Organization - Low back pain, 2020
- The Regenerative Clinic - UK adults experience back pain
- NHS - Ten Lumbar Spinal Stenosis Facts
- Low back pain in older adults: risk factors, management options and future directions
- NHS - Why we should sit less
