Are you one of the many people who are looking for ways to reduce back pain? If so, you should consider using a standing desk.
Though, are standing desks good for your back?
In this article, I’ll discuss that does standing desk actually help back pain with 5 easy ways to reduce back pain at a standing desk.
So, let’s dive in!
Key Takeaway
- Yes, standing desks are good for your back because they allow you to keep your spine in alignment and avoid slouching.
Are Standing Desks Good for Your Back?
Yes, standing desks are good for your back because they allow you to keep your spine in alignment and avoid slouching.
Many studies have proven the standing desk’s benefit for reducing back pain.
One study found that using a standing desk for 4 weeks reduced back pain by 37%.[1]
How does Standing Desk Help With Back Pain?
Standing desks can help reduce back pain by forcing you to use your muscles to support your spine.
It helps to keep your spine in alignment and can prevent muscle imbalances from developing.
Additionally, standing desks can help back pain by:
- Improving your posture.
- Preventing slouching.
- Helping to stand straight.
Even more standing desks also help with sciatica pain.
5 Ways to Reduce Back Pain While Using Standing Desk
Even if you have the best standing desk, it can’t reduce your back pain. Until you are using it correctly.
Following are the 5 ways to reduce back pain while using a standing desk.
1. Use a Standing Desk Mat
The first thing I would recommend you do to reduce back pain while using a standing desk is to put something soft under your feet to stand on.
It could be a standing desk mat or a rug, or you can even wear comfortable shoes while standing.
The most common reason for having back pain at a standing desk is that you stand on a hard surface for long period.
Putting something under your feet will divide the weight equally resulting in lower pressure on your back and feet.
2. Adjust Your Monitor to Eye Level
One of the main reasons why you’re having back pain while standing at a standing desk is that your monitor isn’t at the perfect height.
Whether it’s too low or too high for your height.
Be sure to adjust your monitor to eye level by using a monitor mount or adjusting your standing desk height.
It’ll help you maintain good posture and alignment while working.
3. Stand Straight with a Good Posture
When you have good posture, it means that your body is aligned. This alignment puts less strain on your muscles, bones, and joints, which can help reduce back pain.
So, it’s important to keep good posture while standing to reduce back pain.
Here are a few tips to avoid poor posture while standing at a standing desk:
- Keep your feet shoulder-width apart and knees slightly bent.
- Keep your shoulders back and down
- Your head up and look straight ahead
The image below shows the perfect posture while standing at a standing desk.
4. Take Breaks and Stretch
If you stand for too long your muscles start feeling tired and your pelvis is pushed backward resulting in severe back pain.[2]
That’s why many experts recommend taking breaks after every 20-30 minutes of standing per hour.
Stretching before and after standing can help reduce your back pain by activating the muscles and relieving your pelvis.
But remember: The stretches you perform, depending on your type of standing desk.
Here are a few stretches you can do at your desk:
- Neck stretches. Sit up tall and slowly roll your head from side to side. It helps to relieve neck pain as well.
- Shoulder stretches. Reach your arms up overhead and behind your back.
- Chest stretches. Clasp your hands behind your back and open your chest.
- Back stretches. Place your hands on your lower back and arch your back.
- Hip stretches. Place your hands on your hips and rotate your hips in a circle.
- Leg stretches. Straighten one leg in front of you and point your toes.
5. Switch Between Sitting and Standing
As I’ve discussed earlier that standing for too long can cause lower back pain.
So, switching between sitting and standing can help to reduce your back pain. A ratio of 30 minutes standing and 30 minutes sitting can be helpful.
If you have a height adjustable desk, then you can alternate it between sitting and standing. But, make sure that while sitting your chair is comfortable for your back.
Bonus: See a Doctor if Pain Doesn’t Improve
It’s necessary to contact a doctor if your back pain does not go away after trying the above tips.
There are several therapy methods available depending on the root of your back pain.
The ideal course of treatment will be suggested by your doctor.
FAQs
How Long Should You Stand up at a Standing Desk?
Many experts recommend standing for 20-30 minutes per hour and at least 2 hours per day.
What are the Cons of a Standing Desk?
The cons of a standing desk are that it can be expensive, and it can also be uncomfortable if you stand for too long.
Is a Standing Desk Actually Healthy?
Yes, a standing desk is healthy because it helps to improve your posture and reduce obesity, heart disease, and type 2 diabetes.
What is Worse for Your Back Sitting or Standing?
It depends on the way you sit or stand. If you’re sitting incorrectly then sitting is bad for your back.
And if you’re standing incorrectly, then standing is bad for your back.
Conclusion
Many people still debate whether standing desks are good for back or not.
But, in this article, I’ve discussed are standing desks good for your back in detail. And listed 5 ways you can use to reduce your back pain while at a standing desk.
So, which ways are you going to use? Let us know in the comments.