Standing Desks, Sit-Stand Routines and a Happier Back

Many people in Lighthouse Point and Pompano Beach now work https://www.youtube.com/watch?v=eJ-EP1Vhr0s from home at least part of the week, often at a kitchen table or a desk that was never meant for eight-hour days. Standing desks have become a popular fix. They can help, but only if they are set up well and used as part of a routine that keeps you moving.

Standing is not automatically better

Standing all day in one spot brings its own problems, from tired legs and feet to an aching low back. The real benefit of a sit-stand desk is variety. Changing position regularly gives different muscles and joints a chance to share the load.

Setting it up

• Elbow height: In both positions, the keyboard should sit at about elbow height with your shoulders relaxed.
• Screen: The top of the monitor should be near eye level and about an arm's length away. Laptops usually need a stand and a separate keyboard.
• Feet: Wear supportive shoes when standing, and consider a cushioned mat.
• Chair: When seated, keep your feet flat and your hips slightly higher than your knees.

A simple routine

Start with short standing blocks, such as 20 to 30 minutes, then sit again. Set a timer if you forget. Use phone calls as a cue to stand or walk. Every hour or so, take a minute to roll your shoulders, look away from the screen and walk to refill your water.

If your neck or back still complains

Ongoing neck pain, headaches that seem to start at the base of the skull, or low back pain that builds through the workday are worth discussing with a professional. At mcnamarachirocenter.com, Dr. Carol McNamara-Krauss, DC evaluates how your spine moves and talks through your workspace and habits. Depending on the findings, care may include chiropractic adjustments, the Knot Relief Program for tight upper-back muscles, or massage with Dawn Marie Teufel, LMT. If foot mechanics seem to play a role when you stand, a 3D foot scan may be suggested. Every plan is individual.

The office is on US-1 between Sample Road and Copans Road, sharing a building with State Farm. Parking is free.

McNamara Chiropractic Center

3320 North Federal Highway, Lighthouse Point, FL 33064(954) 902-6371

Educational content only. It is not a diagnosis, and individual results vary.