Get Up, Stand Up: Standing Desks for Better Well-being
As so many of us spend even more time living and working virtually- often looking at devices- we can’t deny the impact of our posture on our health and well-being. Sitting has even been dubbed “the new smoking” because of the harmful impact on our health (although here’s an interesting take on that one). I have spoken with my bodywork clients about this often over the years, given that postural strain commonly shows up in our low back, neck, and shoulders. And since pivoting my own work life during the pandemic to focus almost exclusively on virtual holistic coaching, this topic has become even more important to me personally.
Why stand?
There are numerous known benefits to standing versus sitting - less compression on the lower lumbar spine, standing burns more calories than sitting, and standing increases circulation in the legs. When we stand, we may be more in tune with our body’s messages of fatigue, simply because they’re harder to ignore. And I notice that when I stand on a coaching call, I feel more engaged with my whole body.
Static Posture vs. Dynamic Movement
Like most things, too much of a good thing is not always good. Standing for long periods in the same position is still a static posture and because standing recruits more muscles and therefore more energy, we can become fatigued with increased muscle tension without the option to change positions. Our bodies are made to move, so the goal is not to find a perfect posture and hold it. Rather, we want to create an environment that encourages us to move dynamically throughout the day. So whether you’re sitting on your couch with your laptop, or in a high end ergonomic desk chair, it’s best to change your posture regularly. A standing desk gives you lots of options to do that.
Standing Desks and Other Support
There are many standing desks out there, and I haven’t extensively researched them all! I purchased this one from IKEA about a year ago because it’s affordable and I liked the design, and it’s been great for me. I have used it in many positions and I love how easily I can adjust it based on my needs.
When I’m on a long video call or simply don’t want to adjust my desk, perching is a great option. Perching may be more beneficial than sitting because it creates a more neutral spine, meaning the hip flexors are not as shortened and the spine is held in neutral position (not overly flexed or extended). A client has been using this perching stool with her standing desk and loves it. An adjustable height stool is ideal so you can find ways to sit on the edge and create that neutral spine position without tipping over.
A standing mat with extra cushion is a great idea at a standing desk too. Not all mats are created equal, however and if you’re standing for long periods at a computer (or in your kitchen for that matter), invest in a good quality standing mat if you can swing it. Even a folded towel can go a long way in creating more comfort under your feet and for your spine and it’s better than a hard surface.
And, of course, releasing muscle tension through stretching is always a good idea. I like this sequence of stretches to address the common areas of tension created from working at a desk for long periods of time.
Takeaway
Standing desks encourage better posture and give you a lot of options to move dynamically throughout your workday.