Taking a stand can reduce and prevent work-related musculoskeletal injuries through the utilization of ergonomic sit-stand workstations. Sit stand desk allow for a variety of postural changes throughout the day.
Best standing desks provide personnel the option to sit, stand, and adjust to proper heights which allows personnel to listen to their bodies and adjust. “These desks keep personnel happy and safe while providing a safe work environment for a healthy body by eliminating aches and pains associated with fixed position throughout the workday,” explained one office in WHO .
The Safety Office and Occupational Health are often called upon to conduct workplace ergonomic office chairs and other assements for workers who are experiencing joint and muscle pain. Symptoms may be caused by exposure to a variety of ergonomic hazards which can be eliminated or at the very least minimized through proper ergonomic interventions.
“Lyster Army Health Clinic values the health and wellbeing of our employees. Height adjustable desks are a great way to encourage employees to stay healthy and provide relief from a sedentary desk job. If we are going to encourage our patients to live a healthy lifestyle, we have to lead by example,” remarked Major Douglas Kuhlman, Deputy Commander for Administration at Lyster.
As more and more people are teleworking or setting up a home office, the importance of a comfortable work station is important. If you find yourself sitting for long periods, be sure to take a break. Your body will appreciate it.
Much has been written recently about “Sitting is the New Smoking” or that “Your Office Chair is Killing You.” The data shows that sedentary lifestyles have indeed become the norm, as obesity rates and the incidence of type 2 diabetes are at all-time highs.
As a result, movement within the office has become a priority thru various wellness programs, but productivity typically suffers when employees are not at their desks and often programs are not adhered to. In reality, employers spend more treating musculoskeletal disorders (MSDs) than on any other condition or chronic disease, including diabetes, obesity, cardiovascular disease and respiratory illness.Poor sitting postures due to ill-fitting workstations continues to be a significant risk factor contributing to the development of MSDs in the office environment. As a result, a proliferation of Sit-Stand devices has flooded the marketplace and employers are questioning whether the investment in this type of equipment is worthwhile.
Some manufacturers would have you believe that simply standing instead of sitting is a panacea, but it has been shown that too much standing can be equally as harmful as too much sitting. In ergonomics, the common advice is “Your Next Posture Is the Best Posture,” emphasizing the need for regular movement. Frequent postural transition from sitting to standing and vice versa is the key to maximizing the health benefit of a Sit-Stand device , by both reducing levels of sedentarism and by minimizing the risk of MSDs. If the goal is to reduce the amount of sitting time by two hours per day, one would be better off physically by standing for fifteen minutes at a time, eight times per day, rather than spending two consecutive hours in a stance mode. Twelve transitions to standing with each bout lasting ten minutes, would be of even greater benefit in this scenario.
Ergonomic Benefits
Proper Hand Positioning for Sitting & Standing
The ability to lower the worksurface to proper hand position is key for relaxing the trapezius, upper back, shoulder and neck musculature. As stated earlier, seated work at a worksurface
that is too tall requires a constant contraction of these muscles to support the hands in an elevated position. Chronic muscle tension can lead to a host of musculoskeletal disorders including trigger points, thoracic outlet syndrome, headaches and/or migraines and numbness & tingling in the arms.
Increased Blood Flow
Since standard desks are too tall for the majority of the population, many workers at fixed height desks have to raise their chair to a height in which their feet are no longer on the floor. Even with a footrest, there is an increased tendency to sway the feet back and rest them on the chair base. Alternatively, one may lean forward in their chair to get one’s hands high enough to type and mouse, leading to a forward hunch with closed angles (less than 90◦) at the waist and
elbows. Using the analogy of a garden hose, picture how the water stops flowing when you kink it. This positioning of the body will provide greater vascular resistance which means the heart must work harder to circulate blood, thereby increasing blood pressure. A properly deployed electric standing desk with proper height range eliminates these issues.
Reduced Disc Compression
Standing upright significantly reduces compressive forces in the spinal discs. For comparison sake, compressive forces when sitting in the traditional 90-90-90 “ergonomic” position are about 40% higher than standing.When seated in the forward hunch position described above,
the forces are about 70% higher than standing.For individuals with Low Back Pain (LBP), which is reportedly 11% of the population, providing proper ergonomics including Sit-Stand
capability with the ability to change posture, resulted in a significant reduction in pain levels.
Effects of Sit-Stand on Productivity
There have been many papers and studies claiming productivity increases as a result of standing computer desk implementation. Garrett and colleagues recently reported a 46% increase in productivity within a call center environment. 25 research studies reviewed by members of the Puget Sound HFES showed a mean increase in productivity of 12% with the highest study reporting 64%. Callaghan et al reviewed 8 studies of sit-stand usage and concluded three
showed good evidence of significant productivity increase, 4 did not show significance, and 1 was inconclusive with the overall conclusion was that sit-stand does not adversely affect
productivity.
The following are general tips for home offices:
• While the couch, bed, or easy chair may seem like a comfortable workstation option; using these for an extended time will result in non-neutral postures and potential musculoskeletal discomfort.
• There are some simple things you can do in your home without having to invest in new chairs and desks. For example, use a good, supportive chair if possible. If you don't have a good chair available, use a pillow as a seat cushion and/or a rolled-up towel as low back support.
• Try to incorporate the 90/90/90 rule. Hips, knees, and elbows at 90 degrees.
• Kitchen tables can be too high for computer work; use a pillow to raise yourself on your chair.
• Don't let your feet dangle; use something to support your feet if you are sitting on a high countertop height stool.
• If you have access to government-approved monitors, keyboards, and mice, use those rather than relying solely on the laptop.
• If you do have a separate government-approved monitor, the very top of the monitor should be at the same height as your eyes and placed about arm's length away from you.
• If you are on a phone or conference call, stand up! Use that time to change postures and get the blood flowing.
• Take micro-breaks throughout the workday to stand up, walk around, and change position.
