It’s no secret that sitting for prolonged periods of time can be bad for your health. If you’re used to working at a desk for eight or more hours a day, you’ll notice your neck, shoulders, and spine slouch under the stress of gravity. For people who are sick and tired of sitting, buying an adjustable standing desk is often their go-to remedy, but is the switch alone the best solution for our posture problems?
While sitting, your upper body is holding up the weight of your head while also resisting pressure from gravity. After sitting for hours at a time, the muscles in your shoulders and upper back can weaken. Over time, you may get used to sitting hunched over, causing your muscles to become even more strained. This can trigger common painful conditions like upper cross syndrome and tension headaches.
While it may be difficult to pinpoint the cause of nagging pain on your own, Airrosti providers are here to help you understand your injury. They’ll also give you the knowledge and tools to help you address the issue on your own time.
Proper Standing Desk Setup
While a standing desk can be a welcomed and beneficial addition to your office, it’s important to have a proper setup and to alternate sitting and standing during the day. Your body prefers movement. Rotate between sitting, standing, and taking breaks to walk around. This strategy can help you focus and stay productive while giving your body an occasional break from sitting.
Setup for Success
Switching to an adjustable, standing desk can set you up for more movement and stretching throughout the day. By already being in the “starting” position to stretch your shoulders, neck, and upper back, you remove that first hurdle when trying to add these movements into your daily routine.
Making a habit of stretching and taking breaks throughout the day can help relieve pain or tension caused by poor posture. Over time, this stretching and movement can help improve your posture and create a more balanced muscle system throughout your upper body.
Encourage Better Posture
Because seated desks are often immobile, they can force your body into slightly awkward working positions. Having a keyboard too high, or a monitor too low, can cause your shoulders to hunch and produce a painful strain as the day goes on. Adjustable desks, when used properly, can help you avoid these issues. They are often able to accommodate to the appropriate height for your specific measurements.
Quick Tip: Adjust Your Standing Desk to Your Height
When measured, a standing desk should allow you to stand and work without reaching or looking downward. Keep your arms bent at 90 degrees when using the keyboard. Tilt your monitor upwards at 20 degrees and about two feet from your eyes.
It is also best to stand on a flat yet supportive surface, like a gel mat. Sensible footwear, not high heels, also promotes natural posture. Check out our diagram below to help set up a desk space that’s perfect for your height.
Adjusting Office Habits and Health with Airrosti
Posture-related pain can disrupt your focus at work and leave you feeling worn out by the end of the day. While sitting all day is terrible for your body, standing all day can also bring its own set of aches and pains. Your legs and feet can get sore by the end of the day if you don’t take frequent breaks to move and stretch. Remember to switch it up throughout the day.
If work or posture-related aches and pains remain persistent, schedule an appointment with an Airrosti provider near you. Our providers combine hands-on manual therapy with active rehab exercises to help strengthen and restore your body’s mobility. We also share valuable tools and resources designed to prevent future injuries to help you continue doing what you love, pain free.
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