Sedentary lifestyles and protracted sitting have been linked to a number of health issues, including obesity, cardiovascular disease, and musculoskeletal disorders. As a result, standing workstations have grown in popularity as a remedy for these issues. However, many individuals question whether chiropractors recommend standing desks to promote health and prevent musculoskeletal disorders. In this exhaustive guide, we will investigate this question in depth.
What is a Chiropractor?
A Chiropractor oversees diagnosis, treatment, and prevention of musculoskeletal disorders, especially those associated with the spine. To restore joint function and mitigate pain, chiropractors utilise numerous techniques, including spinal manipulation. People who experience back pain, neck pain, migraines, and other musculoskeletal issues frequently seek chiropractic care.
Standing Desks: Do Chiropractors Recommend Them?
Yes, standing desks are frequently recommended by chiropractors to their patients.
The medical justification for chiropractors recommending standing desks is that protracted sitting and poor posture can lead to a variety of musculoskeletal issues, such as back pain, neck pain, and headaches. When a person sits for extended periods, their spine is unable to maintain its natural curvature and can flatten, resulting in overstretched and weakened muscles. This can result in a number of musculoskeletal issues, such as disc degeneration, herniated discs, and sciatica.
There are numerous explanations for why chiropractors recommend standing desks:
Reducing Excessive Sitting
Prolonged sitting has been associated with numerous health issues, including obesity, cardiovascular disease, and musculoskeletal disorders. Chiropractors recognise the significance of reducing protracted sitting in order to avoid these issues. Standing desks are an effective method to reduce sitting time and increase daily movement.
Improving Posture
Poor posture is a prevalent issue that can result in a variety of musculoskeletal issues, such as back pain, neck pain, and headaches. By encouraging individuals to stand up erect and engage their core muscles, standing desks can help improve posture.
Reducing Back Pain
One of the most common reasons individuals seek chiropractic care is back pain. Stand up desks can alleviate back discomfort by reducing pressure on the spine and fostering better posture.
Enhanced Circulation
Long periods of sitting can cause poor circulation, which can contribute to a variety of health issues. By promoting movement and increasing blood flow throughout the body, standing desks can aid in improving circulation.
Increasing Vitality and Productivity
It has been demonstrated that standing desks increase vitality and productivity by increasing blood flow and decreasing fatigue. Chiropractors acknowledge the significance of vitality and productivity to overall health and wellness.
How to Safely Use a Standing Desk?
While standing workstations provide numerous advantages, it is essential to use them properly to avoid musculoskeletal issues. Here are some tips for using a stand-up desk safely:
- Start Slowly: When using a standing desk for the first time, it's essential to ease into it gradually. Extended periods of standing can place stress on the feet, legs, and back. Start by standing for brief intervals and progressively increase the duration as your body adjusts to the new position. This will allow your body to acclimate to the new posture gradually, preventing any discomfort or pain from developing. It is recommended that you begin with 20 to 30 minutes of standing, then progressively increase it to an hour, and then to two or three hours.
- Comfortable Shoes: Wearing shoes that are comfortable can make a significant difference in how comfortable you feel while standing. When using a standing workstation, it is essential to wear supportive, comfortable footwear, such as athletic shoes or shoes with arch support. As they can cause foot pain and other problems, avoid donning high heels and shoes with thin soles.
- Utilise Anti-Fatigue Mats: Prolonged standing on a hard surface can cause discomfort and pain in the feet, thighs, and back. To alleviate this, anti-fatigue mats can be used. These mats have cushioning that reduces the impact of standing on hard surfaces, allowing you to stand for extended periods of time without discomfort. Additionally, anti-fatigue mats improve circulation in the feet, which can prevent fatigue and other issues.
- Adjust the Desk Height: To get the most out of your standing desk, you must adjust the desk height to your requirements. The ideal desk height is at elbow level, with wrists and forearms in a neutral position.
This will prevent shoulder, neck, and back strain. In addition, your computer monitor should be at eye level to prevent neck strain. Ensure that you stand at a comfortable distance from your computer when adjusting the height of your workstation, so that you do not have to lean forward or backward.
- Breaks: Even when using a standing desk, it is essential to take breaks and shift around frequently throughout the day. Prolonged standing can result in fatigue, stiffness, and muscle discomfort. Every 30 to 60 minutes, take a pause to stretch, walk around, or sit down. This will prevent muscle strain and provide you with sustained energy throughout the day. Consider using a timer or an application that reminds you to take breaks, so you don't neglect this important step.
The Advantages of Utilising a Standing Desk
Standing workstations offer multiple advantages, including:
Reduced Obesity Risk
Long periods of sitting have been associated with obesity and a sit-stand desk can help reduce the time spent seated. In fact, using a standing desk for only a few hours per day can result in the burning of several hundred additional calories per day.