In recent years, the negative effects of a sedentary lifestyle have become a growing concern for chiropractors. Prolonged sitting has been associated with various health issues, including poor posture, low back pain, and reduced productivity. In response to this, many individuals have turned to stand-up desks as an alternative to traditional seated workstations.
Stand-up desks offer several benefits that can promote better posture, alleviate the discomfort, and enhance overall well-being. We are going to examine stand up desks from a chiropractic perspective. In this blog post, we will explore the advantages of stand-up desks, discuss their impact on spinal health, and provide practical tips for incorporating them into your workspace.
Advantages to Stand Up Desks
Promoting Proper Posture: One of the key attributes of using a stand-up desk is its ability to promote better posture. With standing, you engage the use of your core muscles and activate the spine stabilizing muscles in the lower back. This helps to maintain the natural curves of your spine and reduces the risk of developing muscle imbalances. Sitting for extended periods can lead to slouching, forward head posture, and a rounded back, all of which place stressors on the spine and contribute misalignments. We discuss that in further detail on our other blog regarding postural aging. Click here to read that!
Reducing Neck, Back, Facet, & Disc Pain: Many individuals experience back and neck pain with prolonged sitting. This can be attributed to poor ergonomics and increased pressure on the discs and vertebrae of the spine. Stand-up desks can help alleviate such discomfort by providing a more dynamic working environment. When standing, you are more likely to shift positions, stretch, or move around. Standing can reduce the strain on your muscles, joints, and thereby reduce the risk of developing chronic pain. Additionally, an upright position of a stand-up desk can relieve more pressure on the intervertebral discs as opposed to sitting, which places the most pressure on intervertebral discs and the sciatic nerve.
Increasing Energy & Productivity: Sitting for long hours can often lead to a decrease in energy levels and productivity. The sedentary nature of sitting tends to cause sluggishness, fatigue, and hinders your ability to focus and concentrate on tasks. Stand-up desks, on the other hand, promote increased oxygen and blood flow circulation throughout the body. This results in higher energy levels and improved cognitive function. By alternating bouts of sitting and standing, you reduce pressure on joints, can maintain a more optimal level of alertness and engagement, and ultimately lead to enhanced productivity at your workstation with less pain.
Encouraging Movement & Physical Activity in the Workplace
As we discussed, stand-up desks provide an excellent opportunity to incorporate more movement and physical activity into your workday. Stand up desks mixed with sitting desks promotes increased blood flow and may reduce the chances of developing cognitive fatigue more quickly. When using a stand-up desk, you can perform simple exercises, such as stretching, squatting, or even taking short walks during breaks. Regular movement helps prevent muscle stiffness, improves facet joint mobility, and supports a healthy metabolism. By staying active, you can further reduce the risk of spinal imbalances, facet syndrome, chronic pain, sciatica, and maintain overall physical health and well-being.
Tips for Using a Stand-Up Desk Correctly
To maximize the benefits of a stand-up desk, it’s essential to use it correctly. Here are some tips to keep in mind as we conclude our conversation on stand up desks.
- Find the Right Height: Adjust your desk to a height that allows your elbows to rest comfortably at a 90-degree angle and your monitor to be as close to eye level as possible.
- Invest in Supportive Footwear: Wear shoes that provide adequate support and cushioning to minimize strain on your feet and lower limbs. As nice and fancy as some of those high heels and mens “wingtips” are, they typically have less support and lead to more pain later in the day, especially if you are standing in them for extended periods of time.
- Take Regular Breaks: Alternate between sitting and standing throughout the day. We can’t stress this enough! Not only is taking a break from sitting good for your body, but also your mind!
- Manifest Good Posture: Whether sitting or standing, be mindful of your posture. Remember to try and keep your shoulders relaxed, spine straight, and avoid slouching or leaning excessively. One practical tip we like to mention is trying to keep your ears aligned with the top of your shoulders. That emphasizes the idea of keeping your head back. Also, if you start to notice yourself getting in a more stooped position, it might be time to stand up and take a break.