Standing desks - should you make the transition?

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What you need to know to make a successful transition to a standing desk - and avoid trading one problem for another.

Over the past few years many of us have had to adapt our kitchen table, bench, bed, or couch into a home office. Some of the pros were the extra flexibility, staying comfortable in athleisure, and enjoying a few extra minutes of sleep. The cons included missing real social interaction, losing motivation, and feeling tight through the back, neck, and shoulders from a less-than-ideal workstation.

A few questions have commonly come up in clinic:

"What do you think about a standing desk?" "How do I make my body feel better working from home?"

Let me attempt to answer some of them.

Let's unpack the standing desk

Starting with the pros

Research shows that a standing desk can reduce sedentary levels by up to 2 hours a day - which is fantastic. By being more active we reduce the risk of conditions linked to a sedentary lifestyle: heart disease, diabetes, osteoporosis, and more. A standing posture activates postural muscles that aren't used when sitting, helping to improve posture and overall muscle health by reducing slouching and repetitive strain. A short research study even found that workers using a standing desk experienced less stress than their sitting counterparts.

Although the benefits far outweigh the risks, there are a few points worth considering.

1. Posture is key

In busy work periods it's easy to forget about posture while pushing through as much work as possible. This can still be troublesome while standing - many of us will lean through one side of the body, placing hips and lower back out of a neutral position. Putting more body weight through one side can lead to repetitive strain and aches, just as sitting can.

2. Transition between sitting and standing

Too much of a good thing can still be problematic. Just as prolonged sitting has its challenges, prolonged standing does too - aching and swollen feet, postural strain, slumping through the spine. Our bodies are not designed to stay in one position for too long, so in the early days, transitioning between sitting and standing is the ideal balance. Taking regular breaks is essential.

3. Consider your footwear

If you're planning to be on your feet for half the day, it's time to wear more supportive shoes than your usual flats or fashion boots. Everyone working at a standing desk should take note of how the soles of their feet feel while standing still. The increase in pressure can often be minimised by wearing a supportive shoe with sufficient cushioning, such as a sneaker. Those with painful flat feet may benefit from a shoe with a supportive arch.

4. Take regular breaks

Whether it's a sitting desk, standing desk, or both, my advice is the same:

1. Break up your posture every 45 minutes with a quick stretch or exercise
2. Consider appropriate desk ergonomics for your body height
3. Take regular breaks to get up and walk around if working seated
4. Take regular breaks to sit down if working standing
5. Maintain good hydration levels for a healthy body and spine

And as for whether lockdown will be extended? Your guess is as good as mine. But what I do know is that we are here to answer your questions and help in any way we can - and we cannot wait to see you.

This article was written by Sarah Meade, osteopath at Agility Osteopathy in South Melbourne. For personalised advice, book an appointment with our team.