Do stand up desks help Back Pain?

Since the pandemic, many of us have changed how and where we work. Kitchen tables, sofas, and makeshift office spaces quickly became the norm—and for many, so did back pain.

If you've been thinking about getting a standing desk (or you already have one and aren’t sure if it’s helping), a recent study gives us some useful insight.

Do standing desks help Back Pain

What Did the Study Show on Stand Up Desks Helping Back Pain?

Researchers followed 61 full-time office workers and compared three different workstation setups:

• Standing-only desk (with a stool option)

• Adjustable sit-stand desk

• Traditional seated desk

The results were interesting:

• People using the standing-biased desks spent more time on their feet and less time sitting.

• Those who stood more reported less lower back pain than those sitting all day.

• People using adjustable sit-stand desks said they felt less discomfort in most parts of the body, including the neck, shoulders, hips, lower back, and wrists.

So, overall, standing and varying your posture seems helpful.

What About Productivity?

Some people worry that standing might make work harder.

The study found:

• People using standing desks typed more words throughout the day.

• Productivity levels were similar across all groups.

• However, those who stood made slightly more typing errors.

So standing didn’t make people less productive—but it may take a little time to adjust.

Why Sitting Too Long Causes Problems

Sitting for long periods affects more than just your posture.

When you stay still for too long:

• Muscles become stiff and tired

• Blood circulation slows

• Concentration drops

• Your body becomes less efficient at using fats and sugars

Over months and years, too much sitting can increase the risk of:

• Heart disease

• Diabetes

• Weight gain

• High blood pressure

Signs you're sitting too long include:

✔️ Lower back pain✔️ Stiffness✔️ Headaches✔️ Loss of focus

How Much Sitting Is Too Much?

There isn’t a perfect rule, but a good rhythm to follow is the 20–8–2 method:

Time	What to Do
20 minutes	Sit and work
8 minutes	Stand
2 minutes	Move (walk, stretch, or shake it out)

The key message: your body likes movement—not just one fixed posture.

No Standing Desk? No Problem.

Standing desks can be pricey, and not everyone has space for one. The good news: you can still get the benefits by building movement into your day.

Try:

• Setting a reminder every 30 minutes to get up

• Stretching regularly

• Walking during calls

• Using a footrest or adjusting your chair to improve posture

There are also “active” workstations like treadmill desks or pedal stations, but research suggests they don't provide major health benefits—and they may make work harder.

Bottom Line

Standing desks aren’t a miracle cure, but they can help reduce back pain and break up long sitting periods, especially when combined with regular movement.

The most important takeaway?

Your best posture is your next posture.

If you sit all day, mix in standing. If you stand all day, sit and stretch. Your body thrives on change.

If your back pain or disc prolapse isn’t improving, discover how IDD Therapy at Active Therapy Clinic in Cirencester can help you get long-term relief.