Beat Back Pain at Your Standing Desk

If you've invested in a standing desk but find yourself avoiding it because of back pain, you're not alone. Many people abandon their standing workstations within weeks, discouraged by the discomfort that seems to come with prolonged standing. The good news? There's a simple, free solution that can transform your standing desk experience.

The Problem with Traditional Standing

When we stand for extended periods at a desk, our bodies often fall into problematic patterns. We tend to lock our knees, shift weight unevenly, or lean heavily on the desk surface. These compensatory behaviors create muscle tension and joint stress that manifests as lower back pain, hip discomfort, and leg fatigue.

The anticipation of this pain becomes a psychological barrier. When you know standing at your desk will hurt, it's natural to avoid using it altogether – defeating the purpose of your investment in ergonomic wellness.

The One-Chair Solution

Here's a game-changing technique that requires nothing more than the chair you already have:

Place one knee on your chair, positioning the chair underneath your desk so it doesn't interfere with your ability to get close to your computer.

This simple adjustment creates what we call a "modified standing position" that offers several biomechanical advantages:

Why This Works

  1. Weight Distribution: By placing one knee on the chair, you're redistributing your body weight between your standing leg and the supported leg, reducing the load on your spine.

  2. Pelvic Stability: This position naturally maintains a more neutral pelvic alignment, preventing the excessive arching or flattening of your lower back that often occurs with prolonged standing.

  3. Muscle Variation: Your supporting muscles alternate their workload, preventing the fatigue that comes from sustained static positioning.

  4. Natural Movement: It becomes easier to shift positions periodically, promoting the micro-movements that keep your spine healthy.

Critical Mistakes to Avoid

While using this technique, be mindful of these common errors that can negate its benefits:

Don't lean on your desk: Resist the urge to put your weight on your forearms or elbows on the desk surface. This creates forward head posture and rounds your shoulders, leading to neck and upper back tension.

Avoid the "hip pop": Don't shift all your weight to one leg and push your hip out to the side. This creates uneven loading on your spine and can lead to hip and lower back problems.

Making It Work for You

  • Alternate legs: Switch which knee is on the chair every 15-30 minutes to ensure balanced muscle engagement.

  • Chair height matters: Adjust your chair so your knee rests comfortably without forcing your hip too high or too low.

  • Stay mobile: Even with this support, continue to shift your weight and move periodically throughout the day.

  • Listen to your body: This technique should feel relieving, not straining. If you experience discomfort, reassess your positioning.

The Bigger Picture

This simple hack addresses one of the most common barriers to using standing desks effectively. However, remember that the goal isn't to stand all day – it's to reduce prolonged sitting. The ideal approach involves alternating between sitting, standing, and moving throughout your workday.

Your spine thrives on variety and movement. By making standing more comfortable and sustainable, you're more likely to incorporate this healthy habit into your daily routine.

Take Action Today

Don't let back pain keep you from the benefits of your standing desk. Try this one-chair technique during your next work session and notice the difference. Your spine will thank you for the improved mechanics, and you might finally start getting the value from that standing desk investment.

If you try this and are still suffering from back pain, please make a booking and we will help you out.

Driving Without the Ache: How to Prevent Back, Neck, and Shoulder Pain on the Road

Driving can be a pain—literally. For those of us with long commutes or a busy schedule ferrying kids to school and sports activities, the car often feels like a second home. Unfortunately, it can also be a source of constant back, neck, and shoulder pain. At Riverside Chiropractic, we regularly see clients who suffer from discomfort due to poor driving postures. But fear not, there are simple adjustments you can make to ensure your drive is as pain-free as possible.

1. Support Your Back

One of the most crucial aspects of maintaining a good driving posture is to ensure your lower back is well-supported. Many car seats do not offer adequate lumbar support, which can lead to slouching and subsequently, back pain. If your vehicle lacks proper lumbar support, consider using a small cushion or even a rolled-up jumper. Placing this behind your lower back helps maintain the natural curve of your spine, which is essential for a pain-free sitting position.

Cushion for low back support

2. Adjust Your Seat

Correct seat adjustment is key to avoiding strain. Make sure that your seat is positioned so that your knees are slightly higher than your hips. Your seat should be close enough to the steering wheel to avoid stretching your arms or leaning forward, both of which strain your neck and shoulders. The back of your seat should be slightly reclined to reduce the load on your spine, but not so much that it causes you to tilt your head forward.

3. Relax Your Shoulders

With your lower back supported and your seat correctly adjusted, it becomes much easier to maintain a relaxed shoulder position. Keep your shoulders comfortably down and back, rather than hunched up towards your ears or rolled forward. This relaxed position prevents the build-up of tension in the shoulders and neck during long drives.

4. Mind Your Head Position

Many drivers develop the habit of pushing their head forward, especially when trying to focus on the road. This 'forward head posture' can put an additional 4.5kgs of pressure on your neck for every inch your head protrudes forward from its natural position! To avoid this, ensure the top of your headrest is level with the top of your head and positioned a few inches behind your head, encouraging a straight neck alignment.

Hunched Posture Whilst Driving

5. Take Breaks

No matter how perfect your posture, sitting in one position for too long is not ideal. If you’re on a long journey, plan to take regular breaks—step out of the car, stretch, and walk around every couple of hours. This helps to reduce pressure on your spinal discs and boost circulation, keeping muscles active and pain at bay.

By following these simple tips, you can turn your car into a friend rather than a foe of your musculoskeletal health. Remember, preventing pain is always better than treating it. If you’re experiencing ongoing discomfort despite these adjustments, it might be time to visit us at Riverside Chiropractic. Let us help you drive away from pain towards a healthier, more comfortable life on the road.