A Physio’s Verdict on a Stand Up Desk.

You’re not alone if you’re not sure about a standing desk. As a Physiotherapist lots of people ask me my opinion so I thought I would share.

Firstly.. A lot of people experience neck and back pain from sitting at their desk for too long during the day. We are not designed to be sitting for 8 hours a day at a desk. If you look at human evolution and consider how we have moved from hunter gatherers to stationary sitters it’s no wonder the increase in pain and injuries. The lack of movement and prolonged sitting at a desk results in increased loads upon lower back and neck structures including our joints and discs. These prolonged positions lead to tightening and shortening of particular muscles including our hip flexors, shoulders, neck and lower back.

But before you immediately switch to standing up all day it’s important to gradually increase the duration and to alternate between sitting and standing.

So often I see people who have gone from sitting for 8 hours and switched to standing for their entire day with their new stand up desk and actually end up noticing more aches and pains. What is most important is to NOT sit OR stand all day rather alternate between the two as from a Physio’s point of view this change in movement is the best. Frequent position changes throughout your day prevents postural load building up and gives your body a chance to move. I recommend standing for 1-2 hours and then sit for 30mins and keep alternating between the two. 

Other things to consider throughout your day:

~ Take your phone call meetings walking around the house or office

~ Eat your lunch away from your desk 

~ Keep sipping on your water bottle, when you need to refill is always a good chance to move

~ Consider sitting on an exercise ball for some of your sitting time to mix it up

Keep in mind this is not a one size fits all approach and sometimes when you’re experiencing back pain you might find relief in different positions. For example sitting actually might be more relieving or standing might be the only position that gives your relief. So find what works for you and make sure that your desk set up is the right height and fit for you.

Finally I’ll leave you with this tip. I always explain to my patients that there is no optimal posture rather your next posture is your best posture. Keep moving. 

If you need any help with any of the above points, please don’t hesitate to reach out. 

Chelsea 😊