STAND UP TO BACK PAIN
The Ultimate Guide to a
Better Back at Work
Your Pain Might Be a Sign You’re Sitting Too Much
The average office worker sits for nearly 10 hours every day. This is bad news for your spine. It may explain the persistent stiffness in your lower back, or the sharp pain in your neck.
Prolonged Sitting Can Aggravate Spine Pain
Spending hours in a static sitting posture places a significant amount of pressure on back muscles and spinal discs, and slowly diminishes soft tissues in the back.
The muscles and tendons in your neck can become overstretched if you lean your head too far forward or tilt your head at an angle for too long.
If you hunch forward while working at a computer, stress can build up on spinal ligaments and spinal discs.
If you spend most of the day in a chair, you might benefit from a few tips to help reduce your pain and maintain a better back.
1. Practice good posture
- Push your hips to the back of your chair and try to keep your back flush against the chair.
- Place your feet flat against the floor (use a footrest if your feet don’t reach the floor).
- Relax your shoulders without rounding them, and keep your head level over your spine.
2. Adjust your computer screen and keyboard placement
- Use a desktop monitor instead of working from a laptop screen so you’re less tempted to slump forward.
- Raise the height of your monitor so that the top of your screen is at eye level. Monitor arms can help position monitors properly.
- Set up the keyboard close enough to you so your elbows are bent about 90 degrees when typing.
3. Stay active
- Get up and walk around every half hour. Set a reminder on your phone.
- Take a stretch break. Stand up and slowly reach for your toes to loosen your lower back. Do a neck stretch next. Keep your shoulders down and gently bend your neck to one side as if to touch the ear to the shoulder. Then do it for the other side.
- Schedule time to enjoy vigorous exercise before or after work.
4. Stand more
- Each day, try to spend an hour or two on your feet that you would otherwise spend in a chair.
- Use a sit-stand desk so you can easily work on your computer while standing.
- Take your calls while standing up.
If you give one or more of these tips a try, you may experience a healthier and more productive day.
Standing Is the Key for Less Back Pain at Work
Standing engages more core muscles than sitting, leading to better posture and spinal alignment. Studies suggest that by sitting less and standing more you can improve both health and productivity.
Maintaining a balance between sitting and standing is associated with decreased musculoskeletal discomfort.
Participants in a study at Texas A&M Health Science Center reported a 75% reduction in bodily pain after using standing desk solutions during their workday.
University employees with self-reported chronic low back pain participated in a randomized trial where they were given access to a sit-stand workstation. They reported a significant reduction in low back pain over time.
To experience the benefits associated with standing, you don’t have to ditch your chair and desk. The key is simply to establish a balance between sitting and standing. That’s why height-adjustable standing desk solutions are growing in popularity and helping workers experience back pain relief.
How VARIDESK Can Help
VARIDESK offers workspace solutions designed to help reduce back pain and increase productivity, energy, and comfort.
The height-adjustable sit-stand solutions require little or no assembly and are easy to use, so you can seamlessly incorporate standing into your everyday workflow. It sits right on top of your current desk.
Now you’re ready to stand up to back pain.