Home Office Workstations: Are Standing Desks the Bees Knees or Bad Business?

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Since COVID, many employees have chosen to work from home, leaving the cubical lifestyle in the past. This change has led to an increase in postural-related aches and pains due to poor home office ergonomics.

Physical therapy is a great way to manage these new physiological challenges in the workplace. One question physical therapists are often asked is, “What is the best home office set-up?”

Recently, sit-to-stand desks have been perceived as a great solution to posture-related pain due to the sedentary work environment. So the question is, “Are sit-to-stand desks really worth it?” The answer is not as easy as yes or no.

Standing desks have become increasingly common in office settings as the conversation about the health impacts of prolonged periods of sitting has ramped up. Studies have found that sitting for long periods can lead to higher mortality rates, obesity, postural abnormalities, and complications with circulation, regardless of personal physical activity level.

What we do know is in 2011, the Centers for Disease Control and Prevention (CDC) reported that standing desks reduced upper back and neck pain and improved overall mood vs sitting down. However, there is minimal research looking into the possible long-term risks of using a standing desk vs sitting for a workstation setup.

Whether you are sitting or standing, ask yourself: is my workstation set up correctly for my body?

You may be surprised to learn that it’s just as easy to increase your risk of musculoskeletal disorders (MSDs) while standing as it is while sitting if you’re not following proper ergonomic guidelines.

Reviewing the most common mistakes, physical therapists often must aid in simple adjustments to minimize musculoskeletal risk of injury or overloading. One such adjustment is addressing monitor height. The correct monitor height to reduce strain on the head and neck is to have the top of the monitor at the top of the forehead. This is important as you change from sitting to standing.

Additionally, one must provide support for your upper extremities (UEs) when standing or sitting to minimize the strain on the shoulder complex and cervical structures. No chair means no armrests. This can add to UE strain and poor posture over time. Proper mouse and keyboard height/alignment can also be overlooked when standing. Reaching outside of the recommended zone for extended periods can increase the risk of injury and increase your chances of pain and other negative side effects.

Now, reading all of this, you may assume the answer to the question is unequivocally “No, a standing desk is not better than a sitting desk.”

Well, you would be incorrect. It is recommended that anyone who sits longer than four hours a day should opt for a transitional desk to allow for intermittent change in position. However, this means when transitioning, you must follow correct guidelines for proper use.

 

Proper Guidelines for Standing Desk Setup

  • Back and neck straight, elbow around 90º
  • Wrist in a neutral position
  • Standing mat to reduce overall fatigue
  • a potentially a footrest to allow alternating offloading

Additionally, it is recommended that no position should be held for longer than 30-45 minutes at a time. Change is good for your body! Movement is even better, so as you take intermittent breaks, go for a little walk around your home, or even ger outside for some fresh air!

Maximizing your workstation setup will promote proper ergonomics and give you the best opportunity to work in a pain-free environment. Hopefully, this will give you an optimal environment to which you are excited to come back to every work day!

 

Maria Caccamise DPT, PT

Clinical Director

The Throwers Ten Exercise Program and the Overhead Athlete

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The Throwers Ten Exercise Program was originally designed with 10 exercises to target strengthening for injury prevention in baseball pitchers, however has evolved as a more robust program that is beneficial to other overhead athletes. The exercises included in this program were specifically chosen as they are able to be completed outside of a gym. There is minimal exercise equipment needed and therefore allows the athlete more freedom to complete this strengthening program at home or as part of a warm-up. This exercise program would be an excellent place to start strengthening muscle groups in the shoulder in order to prevent injuries when competing in overhead sports.

Goal: To improve the strength, power, and endurance of the shoulder complex needed for the throwing or overhead athlete Read more

Preventative Measures to Decrease the Risk of Injury While Shoveling

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It’s that time of year! With the winter months finally here, it is only a matter of time until we get snowstorms. No matter the amount, snow can pile up and be quite heavy. With shoveling snow, there can be an increased risk of injury due to carrying, tossing, bending, and lifting heavier loads. It is our goal to give you a few steps in order to decrease the risk of possible injury.

The first step to avoid injury while shoveling is warming up. Prior to heading outside, it is helpful to perform light exercise. Light exercise for 5-10 minutes is useful for priming the cardiovascular system and warming up the musculature required for shoveling. Some activities you can perform can include squats, hip hinges, and upper/lower body stretches.
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What to Know About CBD (Cannabidiol)

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Cannabidiol is a phytocannabinoid which was discovered in 1940. It is one of more than 120 compounds called cannabinoids in cannabis plants and accounts for up to 40% of the plant’s extract.  Many people use CBD oils and extracts to relieve symptoms of chronic pain as it is one of the compounds that produces medical affects without producing euphoric or “high” feelings.  Many people are more familiar with THC, tetrahydrocannabinol, which does produce a “stoned” feeling because of the receptors in the body that it affects, which Cannabidiol does not.

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The Importance of Hand Washing in Physical Therapy

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As the cooler months approach and the seasons change, cold & flu season begins to develop. Luckily, there are a variety of ways one can prevent sickness for one’s self in addition to preventing the spread of sickness to others. Simple suggestions include avoiding contact with individuals who are sick, staying home if sickness develops, avoiding touching the face, nose, and mouth, and covering nose and mouth when coughing or sneezing. One of the simplest ways to prevent sickness includes a task often overlooked: correct hand washing.

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Motivate Yourself to Stay Active During or After Physical Therapy

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The motivation to exercise often is a big problem for people who are thinking of starting physical therapy or staying active after treatment is completed. This is one topic of conversation we have with our patients here at Red Canyon Physical Therapy at our Frederick, Maryland office.

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