Why a standing desk may be the upgrade your spine needs.
/Why a standing desk may be the upgrade your spine needs.
If your workday is spent glued to a chair, you’re not alone — but your spine might be suffering. Long hours of sitting are linked to neck pain, low back pain, headaches, fatigue, and even reduced circulation. The good news? Switching to a standing desk, even part-time, can reduce discomfort, boost energy, and support healthier posture. Below, learn how your workstation affects your spine, why standing desks make a difference, and how to use one the right way.
The Benefits of a Standing Desk, and Why Your Spine Will Thank You.
Modern work demands convenience, but often at the cost of our health. If you spend hours each day sitting while working from home or in an office, you're likely feeling the effects — stiff neck, low back pain, tight hips, headaches, or fatigue. Research shows that prolonged sitting is associated with musculoskeletal pain, decreased circulation, and increased spinal stress, all of which can be reduced with proper ergonomics and the use of a standing desk.
Why Sitting All Day Is a Problem
The average desk worker sits 8–11 hours per day, which contributes to:
Increased lumbar disc pressure and low back pain
Tight hip flexors and weak glute muscles
Forward head posture and neck strain
Reduced circulation and decreased energy levels
A study in The BMJ (The British Medical Journal) found that prolonged sitting is associated with higher risks of chronic pain and even metabolic issues, while frequent posture changes can improve comfort and musculoskeletal health.¹
Another study published in Ergonomics reported that sitting for extended periods increases spinal load and contributes to neck and back discomfort.²
How a Standing Desk Helps
Standing desks allow you to switch positions throughout the day, reducing prolonged stress on any single part of the body. Benefits include:
Reduced neck and back pain — Standing increases spinal mobility and reduces disc compression.
Improved posture — Encourages neutral neck alignment and core activation.
More energy and better focus — Users report improved cognitive performance and reduced fatigue.
Higher calorie burn — Standing burns slightly more calories than sitting, contributing to overall activity.
A study in the Journal of Physical Activity and Health found standing increased energy expenditure by 10–20% compared to sitting.³
Another systematic review concluded that standing desks reduce musculoskeletal discomfort in office workers.⁴
How to Use a Standing Desk the Right Way
To avoid strain and maximize benefits:
1. Alternate Sitting and Standing
Use a 30–30–30 approach:
30 minutes sitting
30 minutes standing
30 seconds of gentle movement
2. Set Your Desk at the Right Height
Elbows at 90 degrees
Forearms parallel to the desk
Screen at eye level to avoid forward head posture
3. Use a Supportive Mat
An anti-fatigue mat reduces stress on the knees and lower back.
4. Wear Supportive Footwear
Avoid standing in unsupportive shoes or on hard surfaces for long periods.
5. Keep Your Spine Neutral
Avoid leaning, slouching, or locking the knees.
Your Spine Thrives on Movement
A standing desk isn’t just a trend — it’s a practical tool to keep your spine mobile, your posture healthy, and your energy levels up. If you're already dealing with back or neck pain, adding chiropractic care to your ergonomic setup can help correct misalignments, reduce tension, and restore proper movement patterns so your workstation supports long-term comfort.
Ready to Feel Better at Work and at Home?
Make your appointment with Dr. Joyce Battaglia, DC, CACCP
LakesideChiro.com/appointment
Sources
Wilmot, E. G., et al. “Sedentary Time in Adults and the Association With Chronic Disease.” The BMJ, 2012.
Beach, T. A. C., et al. "The impact of prolonged sitting on musculoskeletal discomfort." Ergonomics, 2005.
Speck, R. M., et al. "Energy expenditure differences between sitting and standing." Journal of Physical Activity and Health, 2011.
Shrestha, N., et al. “Workplace interventions for reducing sitting at work.” Cochrane Review, 2018.