Do the math. On a typical work week, you could be spending up to a fourth of your life in your office chair. If you go home aching every day, you owe it to your long-term health and well-being to fix the problem. Sometimes this means trading in your old office chair for a new ergonomic model - but very often, making a few quick adjustments can take care of the issue.
Do you have hip or thigh pain? Most desks are built one-size-fits-all, and a surprising number of office chairs are adjusted to fit desks instead of to a worker's body. Try rolling away from your desk and adjusting your chair's height so that your legs naturally fall into a right angle. If your desk height doesn't let you work comfortably at this position, try adding a simple adjustable keyboard tray. A footrest can also take the pressure off of your legs if you really need that extra height. If your desk is too short, try adding height by slipping risers, bricks, or books under the corners.
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Do you ever have pain in the backs of your knees? If your chair's seat is moved too far forward, it can impact them. Slide your seat pan back, if your chair offers that adjustment. If not, pick up an ergonomic back pillow and attach it to your chair - it will let you stay supported even when sitting forward.
If your back hurts, it's usually due to a lack of lumbar support. Many office chairs are manufactured following a straight line - but the human spine has a natural curvature that needs to be supported. If your chair has an adjustable lumbar support, make sure it fits into the center of your back's curvature, set it, and check it frequently. Too often, the support gets pushed too low or too high. If your office chair doesn't have an adjustable lumbar support, you can try adding a support pillow. But if you have significant back pain, this is just a band-aid solution on what could become a chronic problem.
If your office chair still isn't giving you the support you need, it's worth it to invest a few dollars in a comfortable new ergonomic chair. Your productivity will soar, and your body will thank you.