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For many employees, sitting in an office chair for hours on end only makes back pain worse. Standing desks are said to be a good option for sitting all day. Whether they help relieve back pain is debatable.
Can using a standing desk relieve back pain? It depends on the cause of the back pain, but in many cases, yes. Given that pain can be the result of a variety of conditions, experiences, or injuries, a standing desk isn't a magic cure.
Discovering what a standing desk might do for you or your back pain starts with understanding the aforementioned pain. The causes of specific back pain and how that pain should be treated are just one aspect of many to consider before switching to a standing desk. It's also important to consider the impact of sitting on your back and overall health. If you want a standing desk after learning about the many benefits, there may be one available in your budget.
It seems to make sense that standing for long periods of time is better for the human body than sitting for hours. With the prevalence of obesity, people are often inspired to sit less. People will think you can burn more calories and move around freely. With this exercise, you can avoid putting constant pressure on specific areas of your back throughout the day. The question is, how exactly does an electric standing desk relieve back pain?
Surprisingly, sitting at a desk is often an incorrect move. It's a strange claim, but in reality, the poor posture that often accompanies desk work can lead to back and neck pain. Sitting throughout the workday puts up to 90% more stress on the back compared to standingOpens in a new tab. . A 2011 study on the effects of standing showed that standing for 66 minutes a day can reduce pain by 54%. Open in a new tab. Imagine your pain level getting better if you stand for more than an hour.
With these numbers, why aren't standing computer desks the norm in all office spaces? Employees who try to switch to a standing desk immediately experience pain and other medical problems. For most people, converting to a standing desk is a complete lifestyle change. The average human body in an office job is not used to standing all day. Consider how often you stand and how often you sit or stand. With 8 hours of sleep and 8 hours of sitting at a desk, 2/3 of the day is almost guaranteed to be sitting or lying down.
With the sudden decision to work standing up all day, the body is a little shocked at the immediate transition. Many times, inflammation around the ankle is the result. To make the transition to a standing desk more comfortable, do it at a slower pace. For example, during the first week, stand for 30 minutes a day. In the second week, increase it to one hour. If you start to feel uncomfortable, divide the hour into a 30-minute morning session and a 30-minute afternoon session.
Why does standing improve pain? It seems that some people may trade back pain for another type of pain. Standing helps improve posture. If you were to compare your sitting and standing positions, you might find that your shoulders and neck are quite different. Sitting at a desk is often accompanied by a hunched back, slouchy shoulders, and a pushed neck. This move requires more use of the upper back muscles and often causes unnecessary strain.
Although standing can correct posture problems, a standing desk won't solve problems caused by scoliosis or a herniated disc. Some people with predisposing conditions may experience negative effects from standing up too much. If the transition to a standing desk is too fast, it goes beyond ankle swelling. This can mean varicose veins or other blood vessel-related complications. It can even exacerbate back pain if the table is not at the proper height.
Determining the appropriate height for a standing desk depends on the person's height. This means that standing desks should not be shared among employees unless they are height-adjustable desks.A standing desk should be at elbow height, with your wrists easily resting on the table and reaching the keyboard. The forearm and bicep should be at a 90-degree angle. Computer monitors need to be just below eye level, as being forced to constantly look up can cause neck strain.
Also, consider your feet when switching to a standing desk. While standing may help relieve back pain, standing desk users may be concerned about foot pain. To eliminate foot pain while using a standing desk, you must wear comfortable shoes. High heels or shoes without support are not recommended for those using standing desks. Add support to your shoes if necessary and possible. Also, use an anti-fatigue mat or standing mat. The mat provides a little extra cushioning on hard floors, making it easier for feet and knees to stand.
If you need to switch between sitting and standing, a sit-stand desk may be the best option. This table is easy to adjust from sitting to standing. While many of these desks are crank standing desks, there are also brands that offer motorized adjustments that remember the height needed for sitting and standing. If you decide to use a sit-stand desk, make sure your posture is correct when sitting and standing.
When standing, your weight should be on the balls of your feet with your knees slightly bent. Avoid locking your knees. It is best to stand with your feet shoulder-width apart. Your head should be level and your shoulders need to be pulled back. Also, tuck the abdomen in to avoid bending the spine. Following these guidelines will result in good standing posture.
When sitting, your feet should be on the floor. The ankles should be in line with the knees, which means crossing the legs is not correct. Your shoulders should be relaxed and parallel to the floor. Your chair back needs to support your lower to mid-back. There should also be a small gap between the back of the knee and the chair. Your knees should be slightly lower than your hips. While following these guidelines will help reduce any pain from prolonged sitting, it is still recommended that you get up and move around as often as possible. Perhaps alternating between sitting and standing may change every hour or so.
Developing good standing and sitting postures takes a considerable amount of practice and thought. Research shows that it takes 21 days to form a habit. By focusing on your posture, once you get into the habit, it should improve. By the end of the third week, your habits should be more like muscle memory.
Clearly, the benefits of standing are numerous. It's also clear that sitting too much can cause pain. However, it is better to find a good one between the two. Standing too much can also cause pain. Trading one pain for another is not ideal. Resolving all body pain is the ultimate goal.
Research shows that standing can lower blood sugar levels. This helps reduce the chance of developing type 2 diabetes. Standing at your desk after lunch not only improves blood sugar, but also reduces fatigue. Since high blood sugar often leads to fatigue and drowsiness, standing up will make your afternoon more productive.
Standing desks can also help employees reduce stress. While the benefits of reducing stress are numerous—including helping improve depression, headaches, insomnia, and a weakened immune system—one of the most immediate responses is improved mood. As mood improves, employees are more likely to become more productive and energetic. They're also happier when they come home, which often means an improvement in family life.
One study proved that reducing sitting time to just 3 hours a day can increase life expectancy by 2 years. On the other hand, prolonged sitting reduces life expectancy. Using a standing desk can provide better quality and longer life for people in all types of offices.
