Back Problems With a Standing Desk? How to Solve This

Standing desks have become the talk of the town, be it in corporate offices, freelancer circles, or even creator must-haves. People cannot stop talking about how instrumental these setups have been in boosting their performance. But even with all these great reviews, there has been an increase in the number of people complaining about experiencing back problems. If this sounds like you, we are here to help. This guide breaks down the types of back problems that people grapple with and how you can resolve them with simple adjustments.

Types of Back Pain and Their Solutions

Using a standing desk is one of the easiest ways to boost blood circulation which culminates in more mental clarity. This transition is especially easy when using electric desks such as those found here –with just a push of a button, you can change your working position! But amid the transitions, you may find yourself dealing with back pains. Let’s look at why this can happen and what you can do about it:

1. Lower Back Pain

Have you been experiencing pain that originates from your lower back? There are two possible causes for this. One is that you are standing for much longer than your body can bear. And two could be that your desk height is not well-adjusted. Here’s what you can do about this:

• Take time to rest. Standing desk users sometimes get so enthralled with the benefits of standing that they go at it for hours. While the excitement is understandable, it’s best to use a 1:1 or 2:1 sitting-to-standing ratio to give your body time to rest;
• Add a standing mat. Getting an anti-fatigue mat may seem like a luxury, but these mats are gems. Giving your feet some cushioning reduces the pressure on your lower back, which eliminates the strain you feel.

Finally, look at how you are standing. Is your spine neutral? Have you relaxed your shoulders? Are you standing straight? Poor posture, like leaning forward, puts additional pressure on your back and can result in back pains.

2. Upper Back Pain

If you have noticed localised pain in your upper back that may also radiate to your shoulders, the problem lies in your desk setup. When your setup does not match your needs, your body makes up for it in various ways, from hunching to awkward forearm positions that tire out your back. So, what can you do about it?

• Adjust your desk accordingly. Your elbows should meet your desk at a 90-degree angle, as this feels natural to your body. You can ensure this by adjusting your desk or your chair. When adjusting the latter, be sure to check if your feet can lie flat on the floor as you work;
• Review the monitor height. Your screen should be at eye level so that you can see what you are doing without straining your neck. There are accessories that can help you adjust your monitor angles for standing and sitting positions to ensure that your work is always visible.

Sometimes, the shoulder strain is due to your sedentary lifestyle. It helps to start doing more upper-body workouts to help you build the endurance necessary to work while standing without getting tired fast.

3. Sciatic Nerve Pain

Does your pain also come with tingling or numbness in your lower back and legs? If so, this is a sign that your posture is compressing the sciatic nerve, which could also be your body’s way of telling you that it’s time for a break. Here’s how you can proceed:

• Add a footrest to your setup. Usually, shifting your weight from one foot to the other works the magic. But you may want to invest in a small stool that allows you to shift your weight more dramatically;
• Spend less time standing. Your body can only handle so much standing, especially if you are a beginner. Take the pain as a signal to cut back on your standing hours so that you can slowly work your way up to longer durations.

Long and simple stretches also go a long way in reducing nerve compression.