HOW A SIT/STAND DESK CAN HELP WITH BACK PAIN BY TRUDY VAINS

An article from someone who has had spine fusion and knows first hand what this brings to daily life – this is from personal experience.

‘With working from home still being hot on the rise, we are noticing that back pain is also on the rise.’

From the experienced aspect of being a yoga teacher who also spends a lot of time at a computer desk when not teaching, this is my absolute go to, especially when I was in the throes of writing my book ‘Fused’ (and after 2 spine operations) there were many hours spent at my desk!

Movement is of the utmost importance and it is very easily forgotten, especially when we have a focus point at work.

What is a sit/stand desk riser?

It is an additional tier to your computer desk, which is mobile, so it doesn’t have to stay there. Your monitor and keyboard are placed on the tier – this means you can move the tier up and down to suit your body height and comfort. It is ideally adjustable so that you may sit or stand while you work.

Studies have shown that standing throughout your working day can make you feel more productive, more energetic and alert. For myself, this is a very true statement. I find that I am much less tired.

The important things to remember are when standing to set the tier to a height that suits you, ensure that you can look straight ahead and not down, and have a slight bend in the knees for good posture. When the need arises to move, perhaps though discomfort, through a long period of time in one spot, etc, there are many little things you can do to help.  

Some gentle things to do while in an online conference is to walk on the spot – you don’t have to take your whole foot off the floor, keep one foot on the floor and raise the opposite heal, then change over to the other side. This alone can increase blood flow.

Gentle movement can help in so many ways as it can relieve pain and improve posture, help improve blood flow, overall good for your health.

When sitting, check in and ensure that you have a straight spine and your feet firmly on the floor.

If you stand for too long it can in-fact be counter active, as slouching will start and ‘keyboard neck’ presents. If this happens, adjust your standing desk height and sit down, feet flat on the floor, knees in line with hips, spine straight and slight engagement of core.

If you notice slouching, roll shoulders forward, up and back to create more length through the spine and energy flow of productivity.

The experts recommend changing position at your workstation around every 20 minutes, but with my own personal experience with back pain I recommend every 20 minutes. Have a timer on your phone, be clear in your intentions to move, stop what you are doing when the times goes off. Remember that your spine is important. 

Trudy Vains

0448 104 642

www.yogawithtrudy.com.au

www.backpainyoga.com.au

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Trudy Vains

Trudy Vains is a Yoga Teacher in Burpengary specialising in back care, pregnancy, and Post Natal. Author of FUSED, and creator of online classes Back Pain Yoga.

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