You’ve read the various media headlines decrying sitting as the new smoking in terms of negative health impact. You’ve heard your friends talk about how their office has changed to a standing desk. But what about you; should you join the world of standers? Let’s consider the important details.
Our bodies are made to move.
Our bodies are made to move, plain and simple. Our bones increase their bulk as muscles pull on them, and our soft tissues clear out the by-products of working and gain new blood flow from contracting and relaxing. Not to mention, our muscles contractions are one of the main mechanisms that pump blood flow back up from our feet against gravity.
Think back to that last long trip without a break. When you finally emerged from the car for the long-awaited bathroom break, you probably stood tall, raised your arms out, arched backwards, and emitted a wondrous sigh at the glorious stretch and relief sensations. Do you get sleepy around 2pm, but feel a bit better after some walking around the office? Your movement gets blood flowing and oxygenating your body at a slightly higher level, which makes all the difference. The body needs to move around, and that’s where standing desks can be of great benefit.
Activity before/after work does not substitute for moving during the day.
Daily activity improves your body’s adaptability and capacity. However damage is still done if standing is a rarity. For example, think of holding a 100 lbs. dumbbell in front of you for four hours until a lunch break. Your arm would likely feel very sore, and this is what happens to the body when we remain in one position all day. When we stay in one position all day, all of the muscles holding us in that position get overworked and never get a chance to relax. Movement throughout the day lets different muscles rest and allows us to feel more invigorated.
Your standing desk is as personal as your toothbrush.
Everyone’s body is different, so the same standing desk may not work for everyone. Therapists frequently hear, “I got my company to get me a standing desk, but it didn’t help.” This is almost always because the desk setup can use a bit of adjustment. Each desk setup still needs to be tailored to the individual. While a standing desk can be a great way to reach new health heights, often a bit of assistance is still needed. This is such a problem that entire companies now exist only to help their clients adjust office furniture. Here at Rose, our physical therapists are trained to assess posture and ergonomics to maximize health and performance. In downtown Washington, DC where everyone is working extremely hard, long hours at desks, helping our clients to personalize and take control of their desk setups is essential.
Standing desks can be a critical part of the solution to neck and back pain.
For some people, changing to a standing desk is beneficial. For others, the body needs some help to address physical impairments to address that are causing pain. While your posture at your desk may definitely be contributing to physical discomfort, pain is a complex process. Often our habits can lead to some of our important muscles to sleep on the job, or work in funny ways (see “upper crossed syndrome” as an example). Before rolling your chair to the trash heap, ask your physical therapist to address the causes of pain and dysfunction to ensure safety, success, and comfort.
Standing is not a magical solution.
Before you whip out that credit card consider that the key to a healthy desk position is to frequently change that position. As therapists we often hear the sentiment that, “…if sitting all day is bad, standing must be the answer”. All or nothing thinking is not the way the body thrives.
Our bodies need time to adjust to different positions. A safe and effective approach is to have intervals of both standing and sitting each hour, such as 30 minutes standing, and 30 minutes sitting. However, these intervals need to be tailored to each person with consideration of what the standing surface is, what the workplace shoe wear rules are, your body, and what the desktop design itself is.
There’s more to desk comfort than changing your desk height
Comfortable desk ergonomics considers many other aspects of your workplace in addition to the desk height. For instance, consider your keyboard and mouse positions in relationship to the height of your monitor; or the angle of your keyboard and its affects on your wrists; or the angle of your elbow with respect to your body. You even have a choice of numerous products which help you change your position throughout the time you are standing, or to position your feet when you are seated. Your physical therapist can help you wade through the numerous considerations and products in this arena, so that you can maximize your desk comfort.
Pursuing a change to a standing desk is likely a great way to improve physical comfort, strength, and mental clarity. Just remember that one size does NOT fit all with respect to standing desks. If you are considering, or have recently decided, to improve your desk setup, a physical therapist can help personalize your desk and make you feel like your best self.
What we do at Rose
Rose Physical Therapy provides ergonomics assessments to everyone from international ambassadors along Massachusettes Avenue to White House staffers to K Street businesses in downtown Washington, DC. At Rose we assess posture and how to address postural needs in your daily life. We can also evaluate your desk setup and make recommendations on how to adapt a desk to your general needs, or help with selection of new furniture to fit your needs. We are always assessing what your needs are, what are your postural habits, and whether we can and should adapt the tools you already have. Rose offers these assessments in our clinic and also at your office or work site. Although most ergonomics assessments are individualized, Rose also provides ergonomics workshops and seminars to teach best ergonomics practices to large groups.