SOLUVIE PHYSIOTHERAPY MONTREAL – SHOULD YOU SIT OR STAND AT WORK?
HOW CAN I USE MY STANDING DESK PROPERLY TO AVOID PAIN?
Written by Melis.
For centuries, sitting at work has been routine for many of us, often without considering its potential effects on our health. Scientists have long been studying ways to minimize these problems. Although opinions differ on how long you should stand at your workstation, recent studies suggest an ideal sitting-to-standing ratio of between 1:1 and 1:3 to reduce problems related to sitting. For example, during an eight-hour workday, you would stand for 30 to 45 minutes each hour. However, prolonged, uninterrupted standing can also lead to chronic back problems. Controlled laboratory studies found that 50% of participants with no previous back pain developed lower back pain after standing at an ergonomic desk for two consecutive hours.
5 Tips for Using a Standing Desk:
Alternate Between Sitting and Standing:
Keeping the suggested 1:1 to 1:3 ratio in mind, alternate between sitting and standing to help prevent lower back pain.
Maintain Appropriate Posture While Standing:
Set your standing desk at elbow height and the top of your screen at eye level, with a tilt of 10 to 20 degrees to keep your head neutral. Your mouse and keyboard should be at the same level, with your wrist in a neutral position. Remember that when standing, the wrist should be angled slightly upwards.
Use an Anti-Fatigue Mat at Work:
If you need to stand for long periods, an anti-fatigue mat can help reduce back pain and fatigue and improve circulation.
Use Arm Supports:
Desk-mounted arm supports can reduce pressure on your wrists and help prevent neck and shoulder problems.
Remember to Take Breaks:
Whether you are sitting or standing, take regular breaks to move, stretch and rest your eyes. Automatic reminders can help you avoid missing them.
Sudden, drastic changes in how much you sit or stand could lead to more serious, chronic back pain. To avoid this, Jack Callaghan, a professor in the Department of Kinesiology at Waterloo, recommends moving early and often: change your position and move before pain begins.
If you still have lower back pain, sciatica, neck pain or shoulder pain after following these tips, CONTACT US! A qualified physiotherapist can help.
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