Buying a Chair for Upper Back Pain Avoid These Mistakes

Here’s the mistake I see over and over: people try to “fix” upper-back discomfort by chasing a chair that looks supportive, then they sit down and keep working exactly the same way—shoulders creeping up, elbows floating, chest collapsing. The chair becomes a backdrop, and the ache between the shoulder blades comes right back.

In the UK, this isn’t rare. The Health and Safety Executive’s latest figures show the scale of work-related strain: musculoskeletal disorders account for millions of working days lost, and the total impact of work-related ill health and injury is even larger. If you sit at a desk most days, you don’t need a lecture on posture. You need a chair that reduces the load your upper back carries while you work.

What an upper-back-friendly chair actually is: easy to set up, easy to live with, supports you as you move

For upper-back comfort, a ergonomic chair has to do two very practical jobs:

• Stop your shoulders from carrying your arms all day. If your arms aren’t properly supported while typing and mousing, your upper back does the bracing.
• Give your thoracic spine somewhere to go when you sit back. The upper back often aches because it’s stuck in one rounded position for hours.

NHS physiotherapy guidance on thoracic (upper-back) pain points out that poor posture over time can lead to pain, particularly between the shoulder blades, and that improving posture and movement can help. That matches what most desk workers feel: the problem is not one “bad moment”, it’s a long, repeatable pattern.

Buying criteria: for upper back, only these five things matter

Arm support that actually unloads the shoulders

This is my top priority for upper-back pain. If your forearms don’t have reliable support at your working height, your shoulders lift, your upper traps tighten, and the tension spreads across the upper back. Good armrests should let your elbows settle without forcing your shoulders up.

A backrest that supports the mid-to-upper back without forcing a “military” posture

You want to be able to sit back and feel your upper back contact the chair in a calm, steady way. If the backrest is too low or too rigid, people often hover forward, which keeps the upper back working. A chair that gives you comfortable contact through the mid-to-upper back is a quiet upgrade you feel after a few hours, not a few seconds.

A headrest that helps your shoulders switch off during breaks

If you never recline, a headrest is optional. If you do recline—especially in short “micro-breaks”—a headrest becomes meaningful: it lets the shoulder girdle relax instead of holding the head and neck in space. For upper-back relief, that matters.

Recline positions you will actually use

Upper-back stiffness is often a “same-angle all day” issue. A chair that makes it easy to change angle—without drama—helps you vary load. The best recline is not the deepest recline; it’s the recline that is easy enough that you use it repeatedly throughout the day.

A return and warranty setup that makes trying the chair realistic

In the UK, many people buy chairs online, so policies are part of the decision. If you can’t try properly, you can’t buy confidently. Sihoo UK states you can return within 30 days, and it also describes fees for customer-error returns and the general warranty period. Read the policy before you click buy, then test the chair properly in week one.

Recommendation list: two Sihoo choices depending on your upper-back problem type

I’m not going to sit on the fence. If your upper back mainly hurts during active desk work (typing and mousing), start with the Sihoo Doro C300. If your upper back tightens most when you try to relax and recline, and you want that “break posture” to feel genuinely supported, the Sihoo Doro S300 is the better answer.

Sihoo Doro C300 for everyday upper-back tension from desk work

The upper-back problem this chair suits is simple: you work with your hands all day, your shoulders creep up, and you finish the day feeling tight across the upper back. The C300’s value is that it focuses on practical support points you feel while working.

What I like about it for upper-back comfort:

• 4D armrests that move with the recline, so your arms stay supported in more than one posture rather than only “upright and perfect”.
• A mechanical headrest with multi-direction adjustment, which matters if you take short recline breaks and want your shoulders to stop bracing.
• Clear, usable recline positions (three set angles), which encourages posture changes during the day instead of locking you into one angle.
• A backrest described as flexible, which is a sensible direction for upper-back comfort: it’s easier to live with over long days than something that feels like a board.

If you want a straightforward, “get on with work” chair for upper-back tension, this is the one I would put most people in first.

Sihoo Doro S300 for upper-back tightness that shows up when you recline and try to recover

Some people don’t mainly suffer while actively typing. They suffer when they lean back and try to relax—because the chair doesn’t support the head, shoulders, and upper back in a way that feels “secure”. If that’s you, the S300 is the more convincing tool.

What I like about it for upper-back comfort:

• An integrated floating headrest described as providing wide support for head, neck, and shoulders. For upper-back relief during breaks, this is not a luxury; it changes how easily your shoulders relax.
• Recline positions that are clearly defined (three angles), which makes it easier to build a habit of micro-breaks rather than waiting until you’re already stiff.
• 6D armrests, giving more ways to support the arms across different tasks and recline angles—useful if your day is not just “keyboard all day”.
• An anti-gravity mechanism concept, which is essentially about making recline feel supported and controlled—exactly what upper-back recovery breaks need to feel like.

If you’re the kind of person who relies on recline to reset your upper back and shoulders during the day, I’d take the S300. It’s a more premium decision, but it’s also more purpose-built for that “supported break posture” feeling.

FAQ that actually changes what you buy

Why does my upper back ache between the shoulder blades after desk work?

The most common pattern is sustained poor posture: shoulders rounding, chest collapsing, and the upper back staying in one position for too long. NHS physiotherapy materials on thoracic pain specifically link poor posture over time with pain between the shoulder blades, and emphasise posture improvement and targeted movement. If your chair and setup don’t support your arms and encourage you to sit back occasionally, your upper back ends up bracing for hours.

Do I need a headrest for upper-back comfort?

If you never recline, you can live without one. If you take short recline breaks, a headrest can be the difference between “rest” and “my shoulders are still working”. This is why I steer “recline-break people” towards the S300, because its headrest is explicitly designed to support head, neck, and shoulders.

Are armrests really that important for upper-back pain?

Yes. For upper-back discomfort, arm support is often the lever that moves the whole system. When your arms are supported at the right height, your shoulders drop, and your upper back stops bracing. That is why both the C300 and S300 put serious adjustability into the armrests—but the S300 gives you more freedom if your tasks and postures vary a lot.

What if I buy online and it doesn’t work for me?

Then you should treat the first week like a structured trial. Sihoo UK states a 30-day return window and describes how return fees can apply for customer-error returns. Read the policy before purchase, keep the packaging in good condition, and test the chair in a way that matches your real workday.

Policy links: Sihoo UK return policy and Sihoo UK shipping policy

Three arrival tests to know you picked the right chair

1. Typing test: after 10 minutes of normal typing and mousing, can your shoulders stay down and relaxed because your forearms are supported? If your shoulders creep up, adjust the armrests or consider that the chair may not match your desk height and work style.
2. Recline micro-break test: recline for 60–90 seconds. Do your shoulders feel like they can switch off, or are you still holding tension? If you want recline breaks to relieve the upper back, head-and-shoulder support matters.
3. End-of-day reality check: the question is not “do you feel amazing at minute one?” It’s “is the ache between the shoulder blades noticeably reduced by the end of a normal day?” If it isn’t, don’t rationalise it—use the return window and try a different support approach.