Across the UK, many office workers struggle with neck and back pain. Sitting for long periods of time can put pressure on your neck and back, which can lead to serious problems such as herniated discs and scoliosis.
There are a range of familiar products that have been around for years that can help, such as ergonomic office task chairs, anti-fatigue mats, kneeling chairs and even exercise balls. However, adjustable height desks are increasingly becoming the go-to for office workers, highlighting how many of us suffer from back pain.
This article will explain how an adjustable desk can help relieve back pain, how sitting for too long can cause it, and how often you should sit and stand.
Why does sitting for a long time cause back pain?
We all know that a sedentary lifestyle is bad for our health, and neither is sitting at a desk all day. Sitting for long periods of time puts stress on our discs and back muscles, and poor posture is also a major cause of back pain. A study conducted by Loughborough University found that sedentary time was also associated with an increased risk of obesity in adults, which also increased the risk of back pain.
What are adjustable desk and how can they help ease back pain?
A standing desk is an ideal solution for those who need to spend hours a day in front of a computer screen. The adjustable height of these desks is designed to improve posture, relieve neck and back pain, and also increase productivity. Although standing desks are a relatively new concept, there are various studies supporting these claims. For example, a 2016 study found that employees who use standing desks in call centers are 45 percent more productive than those who still sit at traditional office task chairs and desks. The ability to quickly switch between sitting and standing positions relieves muscle tension, allowing employees to stretch and feel more refreshed throughout the day, which can also reduce and prevent back pain.
A great example of a standing desk is electric standing desk, which instantly converts any desk into an adjustable desk. Users can quickly move from sitting to standing with the touch of a button.
Electric standing desk
The electric standing desk uses a practical and eco-friendly table top, the one-piece design makes assembly easier and the table top is more sturdy. By offering up to 8 colors and 4 sizes, you can design your desk to your liking to get the perfect desk for your daily work and life. Best of all, the laminate withstands pressure well, is eco-friendly and affordable. Eco-friendly and durable bamboo table tops support sustainable consumption and production patterns. Bamboo's unique texture is a gift from nature, leading us to embrace nature. Calm down, slow down, and enjoy a life-work balance.
How should I stand on the adjustable desk?
The first thing you need to do is adjust the small standing desk to the correct height so your back doesn't get slouched or arched. The ideal height allows your wrists to rest flat on the table so that your elbows are at a 90-degree angle. You should then be standing with your head slightly tilted back, hips facing forward, and your spine properly aligned with your natural "S" curve. Finally, position the monitor so that the top of the screen is at eye level.
How often should I stand for back pain?
If you suffer from back or neck pain, maintaining good posture by using a standing computer desk can help. However, you should use the table slowly, as standing for long periods of time can put pressure on your back when your body is used to sitting. Start by standing 3 to 4 times a day for 30 minutes, then build up to an hour or more of blocks over a few weeks.
While standing at a desk reduces stress on your back, regular activity is important. Simply changing positions, walking in place, or taking a short walk every 30 minutes can relieve pain and reduce muscle fatigue.If you sit in an office chair, there are a few things you can do to prevent back pain. The task chair itself should be adjustable and support the natural curve of the spine. First, make sure your lower back is properly supported, sit back in a work chair, relax your shoulders, and place your neck and head in a neutral position for good posture. It's also important to position your feet so your knees are in line with your hips and your feet are on the floor or footrests.
Frequently Asked Questions
1.Can stretching help prevent back pain?
Stretching regularly will help protect your back as the exercise increases flexibility and helps reduce the risk of injury.
2.How do you deal with minor postural issues that are causing back pain?
Poor posture can lead to disc degeneration and chronic back pain, as well as pain in the shoulders, neck and hips. To address minor posture problems, you should avoid tilting your head. Lay your back flat on the back of the chair, pull your shoulders back, and place your feet flat on an ottoman or floor.
3.Does lumbar support really work?
Yes, lumbar support helps improve posture by filling the gap between the office work chair and the lumbar spine. This supports the inward curve located in the lower back and helps prevent listlessness.
4.What can I do with the forward head posture?
You can use a few small exercises to improve your forward head posture. Try tilting your head forward with your chin on your chest and hold that position for five seconds. Then, rotate your head to the sides for five seconds until you feel a slight stretch. Finally, push your head forward until you feel a stretch and hold for five seconds. Repeat these exercises four times a day for four sets and you should see an improvement in your posture.
5.How high can a standing desk rise?
The sit standing desk should be raised to a height that allows you to rest your arms comfortably at your sides while typing on the keyboard, with your hands in line or slightly below elbow level. Of course, the height of a standing desk will vary depending on your own height; for example, a person who is 180cm tall would set their desk to be about 111cm tall.
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