The majority of Americans suffer from back and neck pain due to sitting for long periods. It may appear strange, but many individuals do not know how to sit appropriately at their desk – consider the level and angles of your desk and how they contribute to back and neck problems.
When doing tasks, most people sag their backs and shoulders, or their heads are pushed forward. This is a primary source of neck and back pain. When the weight of your head is constantly made ahead, your neck and upper back muscles have to work significantly harder.
People are increasingly opting to stand instead of sit to minimize the adverse effects of sitting for extended periods at a desk job. Standing desks, also known as sit-stand desks or height-adjustable standing desks, have grown in popularity since it was discovered that sitting for 6 to 10 hours a day can induce back problems and other health problems. Many ailments can urge you to transition to a standing desk, but one of the most prevalent is back discomfort - specifically lower back pain.
How does a standing desk help?
Even if you are not currently in pain, you should be crucial in addressing back and neck problems. By standing, you alleviate the pressure on your back and neck and promote a healthy posture. According to the Centers for Disease Control and Prevention, standing for one hour lessens neck and back discomfort by 54%.
When your computer is at eye level, it's challenging to slouch. The standing desk eliminates the tendency to slouch your back. Many lower back problems can be strengthened and improved by using a standing desk. However, a standing desk is not the panacea for all lower back discomfort. Standing places various strains on your joints and muscles. If you stand for an extended period or with bad posture, this can be exhausting or even detrimental in and of itself. If you have an over-arched lower spine, standing can aggravate the disease. Standing puts a strain on your lower back and increases your pain.
So is a standing desk suitable for you?
Even though a standing desk may help with back problems, it is unlikely to be a solution. A standing desk, for instance, may assist in correcting your posture and relieve pressure on your neck and lower spine; nevertheless, it is insufficient to remedy more severe issues, such as scoliosis or a bulging disc. Standing for an extended period might also cause various health problems. Patients who are predisposed to heart or vascular disease may suffer deep vein thrombosis or varicose veins due to spending too long on their feet. Back discomfort caused by bad posture, foot pain, or inflammation in the legs is all possibilities.
Before deciding on a standing desk, assess the type of job you do. Some people find it easier to focus on standing and transferring their weight back and forth when on the phone or typing something. We are not all wired the same way, and they struggle to execute creative tasks like composing or drawing while standing.
What else can a standing desk do for us?
According to preliminary statistics, standing rather than sitting during work has advantages:
- Productivity: According to a brief 2016 study, employees in a contact center who used a standing desk were 45 percent more efficient daily than their sitting teammates.
- Calorie burn: Standing burned.15 more calories per minute than sitting, as per research. To put this in context, a 154-pound (70 kg) person who stands for six hours a day will expend an additional 54 calories.
- Reduced lower back pain: According to a small 2018 study, patients who used a sit-stand desk and received sedentary behavior coaching saw a 50% reduction in low back pain than a control group that received neither intervention.
Other benefits of using a standing desk include:
- Boost productivity.
- Increase your alertness.
- Relieve back pain
- Strengthen your postural strength.
- Tight muscles are stretched.
Bad posture is the problem.
Bad posture is a cunning deceiver: slumping over your desk might seem cozy and like part of the routine. As you work, you gradually lose flexibility and strength in your back muscles. Extended durations of lousy posture can gradually stiffen your lower and mid-back muscles, inevitably leading them to lock up and become sore if you are not aware of too many early warning signs.
The good news is that there are methods for improving posture. While being continually conscious of your posture isn't always achievable, standing can encourage excellent posture.
Take it easy
If you don't give your body time to acclimate from sitting for eight hours consecutive to standing all day, it can be strenuous on your back. Begin by standing for 30 minutes many times per day. Over the next few weeks, gradually increase to one-hour, two-hour, and four-hour periods. You should eventually be able to stand for as long as you choose.
Adjust appropriately
Our bodies presume a neutral posture with an arched or hunched back. This posture, whether sitting or standing, can compress your muscles and bones, triggering pain. When you set up your standing desk, be sure your head, neck, and back are all aligned. Your head should be bent slightly, your hips straight, and your spine should be curved in an "S" shape. Your wrists should be flat on the desk, elbows at 90 degrees, and your computer screen should be at or slightly below eye level.
Switch
Rotate positions, adjust your weight, and take short walk breaks every 30 minutes or so. Use this time wisely by obtaining a bottle of water, strolling to a coworker's desk rather than just sending an email, or performing a few lunges or squats at your workstation. Make sure your lower back is maintained, your head and neck are in a neutral position, and your shoulders are comfortable when you sit. When your feet are resting comfortably on the floor or on a footrest, your knees should be aligned with your hips.
Don't neglect your feet.
To safeguard your feet, wear comfortable shoes (ideally sports shoes) while standing. Consider an anti-fatigue mat, a padded mat that cushions the arches to prevent foot and leg pain.
When it comes to standing workstations, don't sit there like a statue all day. Shift your weight onto your toes and go upward and downward six to eight times before attempting some shoulder lifts. Avoid wearing heels if possible, as they can cause knee, back hip, and problems.
Standing desks are specifically intended to assist you in improving your posture and keep your back pain-free. By positioning your computer screen at the same level as your eyes, you can reduce back strain by not peering down.
