With the increase in popularity of the stand-up or sit-stand work stations I have been asked by several people whether they should make the switch from their traditional sitting work area.

The answer should vary depending on several factors that I think you should consider before making the change.

The first thing to consider is, why am I doing this? Or, what is causing me to think about changing my workstation?  Is it because you are already experiencing pain and want to prevent it from getting worse? Do you struggle to get through your work day because of pain? Do you know someone else who switched their station and gave you the suggestion?  By answering the “why am I wanting a change?” you can help find the best solution to your problems.

Back pain is the biggest reason why people ask about their work station ergonomics. If your back pain increases with prolonged sitting than you may want to consider making a change to a work station that gives you the option to stand.  You should also consider a change if you sit for a majority of your work day.

The National Weather Service in Gray, Maine recently made the change to several of their work stations giving employees the option to sit or stand while working.

“Many times during large weather events, our forecasters will end up working 16 hours straight. Having height adjustable workstations allows them to stand occasionally, which in turn results in a more alert and attentive forecaster. This also results in a more accurate forecast during large impact events,” said Andrew Pohl of the NWS

Now, before all of you sitters reach for the phone to call your HR department I want you to consider something.  Think of the last time you ran into someone in the community and the two of you talked for 15-20 minutes in the standing position.  How did you feel? Do you remember frequently having to shift your weight from one foot to the next?  Did you look around for something to lean against or a seat to take a rest?  If you answered yes, then consider standing for 4, 6, or 8 hours out of your day.  Doesn’t sound so good anymore does it? Think about the effect on your other joints with standing for this long.  Don’t trade one painful position for another.

Before you make the switch try the following:

• Set a timer for every 30 min to an hour and make yourself stand up or walk across the room.
• Participate in your work’s stretch break program
• Ask for an ergonomic work station assessment to make sure it is set up right for you
• Set aside time for daily exercise: walking for 20-30 minutes is a great start
• Get away from your desk for lunch

You work long hours.  Make sure that you are doing so without pain.  For some of you, the above tips will help to achieve this.  Others may benefit greatly from making a change to your work station and I can help identify those of you that would.  Some of you may need more guidance to achieve working without pain.  We offer free consultations and I would love to further evaluate and discuss your specific problems to you get back to feeling good while you work.  Please be sure to email me with any of your questions or concerns at [email protected].

By Ryan Martin, PT

Back in Motion Physical Therapy – Gorham, Maine

Learn More About Ryan Martin