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https://www.spineuniverse.com/wellness/ergonomics/sitting-redefined
If your core muscles are weak, your back muscles must essentially work overtime to support the spine. The importance of core strengthening plays a key, but often neglected, role in spine care. Using a ball in conjunction with core strengthening exercises will work the abs.
https://www.spine-health.com/wellness/ergonomics/office-chair-back-support
For many people, sitting in an office chair without back support either causes or exacerbates lower back pain. Ergonomic office chairs may provide a more supportive way to sit throughout the day.
https://my.clevelandclinic.org/health/articles/4290-low-back-pain-coping
Sitting in a soft couch or chair will tend to make you round your back and won't support the curve of your back. At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
https://www.safetyinfo.com/ergonomic-and-msd-fact-sheet-free-index/
Sitting without back support. Low back stress. Chair too high. Decreased circulation, (legs dangling over end) bruises. Shoulders rounded. Upper/lower back stress, respiratory distress. Leaning forward. Lower back stress. Arms extended/over-reaching. Stress to arm muscles, upper back stress.
http://www.natural-solutions-for-muscle-pain.com/proper-sitting-posture.html
To be able to have proper sitting posture without back support, it is really important that your be sitting on your "sit bones." This is a bit harder than you would suspect. Your sit bones are located near the crease between your buttock and the back of your thigh (marked with a green x in the image above).
https://www.spine-health.com/blog/keeping-your-back-comfortable-and-well-supported-your-daily-activities
Sitting with your knees slightly higher than your hips eliminates some of the pressure on your lumbar spine. Your back and buttocks should be pressed against your chair for support. Keep your chin pulled in and your head tall. Sit as close to your desk as possible.
https://www.reddit.com/r/Posture/comments/35upjl/would_sitting_without_back_support_a_good_idea/
You can practice by sitting "without a net", but doing so by itself won't help, and more to the point, sitting tends to make bad posture worse.
https://www.quora.com/Posture-Is-it-good-to-rest-my-back-against-the-chair-or-is-it-better-to-sit-straight-without-back-touching-the-chair
Sitting straight up without touching the back of the chair is fine too as it engages your core, but it's hard to maintain good posture. My suggestion would be to integrate both techniques and switch it up throughout the day. 8k views · View 5 Upvoters · Answer requested by Betty Walter, Writer at U.S. News and World Report (2017-present)
https://www.wikihow.com/Sit-at-Work-If-You-Have-Back-Pain
Jul 10, 2019 · If your chair doesn’t have back support, consider putting a pillow between your back and the chair to give your lower back extra support. You can also use this pillow to hold in an ice pack to help further alleviate your pain. A footrest may help to support your lower back further. 2Views: 171K
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