In today’s modern workplace, where many people spend hours sitting at a desk, the use of standing desks and ergonomic tables has gained significant attention. At Chiropractic Singapore, we’ve seen a growing number of patients experiencing discomfort from prolonged sitting, neck pain, and poor posture. So, is it really better to stand at work? In this article, we’ll explore the benefits and potential drawbacks of standing desks and how chiropractic care can enhance your experience for better overall health and comfort.
The Growing Popularity of Standing Desks
With more people working remotely or in office environments, the demand for alternatives to traditional seated workstations has risen. Standing desks allow individuals to alternate between sitting and standing, offering a dynamic approach to daily tasks. Studies have suggested that prolonged sitting may contribute to various discomforts, including back pain, neck strain, and poor posture. In Singapore, office workers spend an average of seven hours daily seated at their workstations, increasing the risk of developing conditions like diabetes. A study published in the American Journal of Preventive Medicine reported that standing for just a few hours per day can significantly reduce these risks. As a result, standing desks have seen a growth in popularity over the years. This shift reflects a broader understanding of the health risks associated with prolonged sitting, leading many to consider standing desks as an option to improve their overall health and comfort during work.
What Are the Benefits of Standing?
Incorporating more standing into your workday can provide numerous health advantages. The shift from sitting to standing helps to alleviate the negative effects associated with prolonged sitting, such as:
Benefits of Standing Desks
- Reduced Back and Neck Pain: Prolonged sitting can cause stiffness and discomfort, particularly in the lower back and neck. Alternating between sitting and standing can help distribute your weight more evenly, reducing strain on the spine.
- Improved Posture: Standing encourages more natural spinal alignment compared to slouching in a chair, potentially reducing the risk of postural imbalances.
- Increased Energy and Focus: Many individuals report feeling more energised and alert when using standing desks. The act of standing can promote better circulation and improve focus throughout the day.
- Burn More Calories: Standing burns more calories than sitting, helping to combat sedentary lifestyle-related issues such as weight gain and obesity. Working at a standing desk can burn up to 200 more calories daily compared to sitting. (standdesk.sg)
- Enhanced Mood: Research shows that standing may have a positive impact on mood and mental clarity, offering a helpful boost for those facing long hours of work.
Drawbacks of Standing Desks
While standing desks provide a range of benefits, there are also considerations to keep in mind:
- Fatigue: Standing for long periods can lead to fatigue, particularly if the standing posture is not correct or if adequate breaks are not taken.
- Leg Discomfort: Without proper foot placement and ergonomic adjustments, standing for too long may lead to discomfort or swelling in the legs.
- Strain on Feet and Joints: Extended standing without proper ergonomic support can strain the feet, knees, and joints.
When to Adopt a Standing Desk
It’s important to transition to a standing desk setup gradually. The ideal approach is to alternate between sitting and standing throughout the day. Incorporating a standing desk and ergonomic table into your workspace is particularly beneficial if you experience discomfort from long periods of sitting or have noticed chronic aches in your back, neck, or shoulders. Those who spend more than four hours sitting each day should consider adopting a standing desk to avoid the negative health effects of prolonged sedentary behavior.
Tips for Using a Standing Desk: A Chiropractic Perspective
To maximise the benefits of using a standing desk, it’s important to implement proper posture and ergonomic practices. Here are some top ergonomic tips from our chiropractors:
Computer Positioning for your standing desk
Adjust the height of your computer screen so that the top of the screen is at eye level when standing. This helps maintain a neutral neck position and reduces strain on the upper back. The keyboard should be positioned so your elbows are at a 90-degree angle, keeping your arms relaxed and avoiding tension in the shoulders.
Standing Posture at your standing desk
When standing, focus on maintaining an upright posture with your shoulders back, knees slightly bent, and your feet shoulder-width apart. Engage your core muscles and avoid locking your knees. This helps distribute your weight evenly and reduces strain on your lower back.
Standing Duration
While standing is beneficial, it’s essential to balance your time between sitting and standing. Experts recommend standing for 20 to 30 minutes every hour, followed by a brief period of sitting or walking. Prolonged standing without movement can strain the body in a similar way to sitting for long periods.
Chiropractic Care: Supporting Your Spine While You Work, Whether Its Standing or Seated
Standing for long periods can put additional pressure on the spine, particularly the lower back. Chiropractic care can help support spinal health by ensuring that the spine remains properly aligned, reducing the risk of discomfort and long-term issues. Regular chiropractic adjustments can complement your standing desk routine by addressing any imbalances that may arise from sitting or standing for extended periods.
How Does Chiropractic Care Complement the Use of Standing Desks?
Chiropractors focus on spinal alignment, joint mobility, and posture. By assessing and addressing these factors, they can help improve your posture while standing or sitting. This reduces the risk of strain on the spine, joints, and muscles, making standing for longer periods more comfortable and beneficial. Chiropractic care can also provide personalised advice on posture adjustments and stretches that can be integrated into your workday.
Ergonomics and Chiropractic Care: A Perfect Combination
The combination of ergonomics and chiropractic care is an ideal approach for individuals who use a standing desk. Proper ergonomics helps ensure that your workstation is set up to reduce strain on the body, while chiropractic care helps maintain your spine’s health and alignment over time. Together, these strategies create a comprehensive plan for improving your overall comfort and reducing the risk of chronic pain associated with prolonged sitting or standing.
By implementing ergonomic practices and seeking chiropractic advice, you can experience better posture, reduced pain, and enhanced productivity while using a standing desk and ergonomic table.
If you’re considering a standing desk and ergonomic table but aren’t sure how to incorporate it into your daily routine, Chiropractic Singapore can help. Our team of experts can assess your posture, spinal health, and workspace setup to ensure that you’re making the best choice for your health. Whether you’re dealing with chronic aches or want to improve your overall comfort at work, we’re here to offer personalised recommendations and strategies for a healthier workday. Reach out to us today to learn more!
FAQs
How frequent should I be using my standing desk?
Switching to a standing desk can be beneficial, but it’s important to alternate between sitting and standing to avoid strain. Experts recommend standing for 20-30 minutes every hour, followed by sitting or walking. However, if you experience discomfort, make significant changes to your work habits, or are adopting new ergonomic setups like a standing desk, more frequent check-ups may be beneficial. Regular spinal assessments can help catch problems early and ensure your posture and alignment are optimal, promoting long-term spinal health.
I did all the things mentioned above & adopted an ergonomic desk setup but still feel occasional chronic aches and pains, should I go for further checks?
If chronic aches and pains persist despite following ergonomic advice and taking regular breaks, it may indicate underlying spinal misalignments, muscle imbalances, or nerve interference. In such cases, it’s a good idea to seek further checks from a chiropractor. A thorough spinal assessment can identify the root causes of your pain, and personalised chiropractic care can address misalignments, improve posture, and reduce discomfort, ensuring long-term relief and better overall health.
I started to feel lower back aches and stiffness after I switched from prolonged seating to standing work arrangement, is it spinal related?
Yes, lower back pain after switching to a standing desk could be related to spinal misalignments or poor posture. Standing for long periods without proper support can lead to muscle strain, poor posture, and pressure on your spine, especially in the lower back. A chiropractor can evaluate your spinal health, check your posture, and recommend exercises or adjustments to ensure proper alignment and reduce strain. Additionally, incorporating sitting breaks and regular movement throughout the day will help support your spine’s health.
