Back Pain and sit/stand desks. Do they help?

Greg Conlan No Comments Back Pain

The benefits of sit/stand desks for back pain relief

Back pain is a common ailment that affects millions of people, and it often stems from prolonged periods of sitting. For those with desk jobs, sitting for hours on end is an inescapable part of the daily routine. However, there's a growing trend toward using sit/stand desks to combat the negative effects of extended sitting on back health. In this article, we will explore whether sit/stand desks are the best option for back pain care and discuss the potential benefits they offer, supported by relevant references.

Back Pain

Sit stand desk

The Pitfalls of Prolonged Sitting:

Prolonged sitting has been associated with various health issues including low back pain. When we sit for long periods we tend to adopt poor posture which can strain the spine leading to discomfort and pain. The lumbar spine in particular bears the brunt of this strain. Over time  this can lead to chronic low back pain and even musculoskeletal disorders (1).

The Emergence of Sit/Stand Desks:

Sit/stand desks, or height-adjustable desks, have gained popularity in recent years as a potential solution to the problems associated with prolonged sitting. These desks allow users to switch between sitting and standing positions throughout the workday, promoting movement and reducing the stress on the lower back.

The Pros of Sit/Stand Desks:

  • 1.Improved Posture: The ability to switch between sitting and standing encourages users to maintain better posture. Alternating between positions can reduce the strain on the lower back and encourage a more ergonomic workspace (2).
  • 2. Reduced Risk of Low Back Pain: A study published in the journal Ergonomics found that using a sit/stand desk led to a significant decrease in low back pain and discomfort among office workers (3).
  • 3. Enhanced Circulation: Standing at your desk can promote better blood circulation, preventing the numbness and tingling often associated with prolonged sitting (4).
  • 4. Increased Productivity: Some users report increased alertness and productivity when they can choose their preferred working position. This may be because alternating between sitting and standing prevents the discomfort associated with prolonged sitting and allows for better focus.
  • 5. Weight Management: Standing burns more calories than sitting. However, the amount of weight loss is not significant (5). Sitting burns around 330 kJ’s per hour compared with 370 kJ’s for standing. The extra kJ’s burned by a 10 hour standing day is equivalent to consuming a tim tam biscuit. Worth the effort on the basis of energy expenditure?

The Cons of Sit/Stand Desks:

  • 1. Cost: Sit/stand desks are more expensive than traditional desks. While they are an investment in health the initial cost can deter some users. Some are manual while others are electric and build quality differs according to budget.  A good review of Australian desks.
  • 2. Learning Curve: Adjusting to a sit/stand desk can take some time. Users need to find a balance between sitting and standing that suits their comfort and productivity.
  • 3. Foot Discomfort: Prolonged standing can lead to discomfort or fatigue in the feet. Using an anti-fatigue mat can help mitigate this issue.

Conclusion:

Sit/stand desks have the potential to be a valuable tool in the management and prevention of low back pain. Their ability to promote better posture, reduce the risk of pain, improve circulation, and boost productivity can make them a worthwhile investment for individuals who spend significant time at a desk.

It's important to note that sit/stand desks are not a one-size-fits-all solution. Users must learn how to use them effectively to reap the benefits. Additionally, combining the use of sit/stand desks with regular breaks for movement, stretching, and strengthening exercises is a more comprehensive approach to mitigating low back pain.

As a chiropractor, I can recommend sit/stand desks for those looking to alleviate or prevent low back pain. However, if you are experiencing persistent back pain, it's crucial to consult with a chiropractor to provide personalized guidance and a tailored treatment plan.

References.
1. BMC Musculoskeletal Disorders. 2012 Aug 13:13:145. Effectiveness of chair intervention
2. Straker, L., Pollock, C., & Burgess-Limerick, R. (2009). The impact of computer display height and desk design on 3D posture during information technology work by young adults. Journal of Electromyography and Kinesiology, 19(3), 143-154. Impact of desk design
  1. Coenen, P., Healy, G. N., Winkler, E. A., Dunstan, D. W., Owen, N., Moodie, M., ... & Straker, L. M. (2016). Associations of office workers’ objectively assessed occupational sitting, standing and stepping with musculoskeletal pain and productivity. Ergonomics, 59(5), 573-585.  Association of sitting with musculoskeletal symptoms
  2. Impact of Standing Desks on Vascular Health.
  3. Weight Management
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