Sitting: 'the silent killer'

We sit too much: at home during meals, while watching TV, and at the office behind our desks. By adjusting our work environment, we can become more active right away and prevent back pain!

More and more employers are aiming to provide ergonomic workspaces—and with good reason. Sitting for long periods without much variation can cause a range of physical complaints. A sit-stand desk allows easy switching between sitting and standing throughout the day, which is much healthier for the body.

Here are the main benefits of using a standing desk, or alternative movement strategies:

1. Standing boosts productivity

A sit-stand desk promotes better physical health. Alternating between sitting and standing reduces physical complaints like back pain, neck and shoulder tension, and loss of concentration. Where you might normally feel sleepy after lunch, standing helps keep your energy levels and focus up.  Our brain perceives sitting as a form of "rest," and therefore puts the body into "standby" mode. Not exactly great for productivity...

Try holding meetings while standing. Research shows this can reduce meeting times by up to 25%, without compromising the quality of decisions made.

2. The role of the brain

Our brains control all of our motor movements. They regulate our muscles in broad motor patterns, such as bending, stretching, and twisting. When we sit, we bend our body in half, which our brains recognize as a “flexion pattern.” From this position, it is completely unnatural for our brains to actively extend the upper back and maintain a good sitting posture. Neurologically, this is simply impossible.

Moreover, our brains interpret sitting and lying down as signals to relax. As a result, they essentially put our body into standby mode, causing some of our muscles to become less activated. Therefore, it is impossible to keep enough muscles active to maintain an “active sitting posture” for a prolonged period.

3. Standing reduces back and neck pain

We sit a lot—at home while eating, watching TV, and at work behind a desk. Prolonged sitting increases pressure on the back, which can lead to pain. Standing helps maintain a more natural posture. Standing promotes a natural posture of the back because it better respects the natural curves of the spine. Additionally, sitting for too long shortens the hip flexors (such as the psoas), which increases the pressure in the lower back and can worsen back pain. People with back issues often find working while standing to be much more comfortable.

4. You develop stronger bones and muscles

Muscle activation when sitting versus standing:

Sitting: When sitting, the muscles around the hips and lower back are less active because the chair supports the body. The core muscles (abdominal and back muscles) work less to keep the body stable. This can lead to reduced muscle activation and, over time, muscle weakening due to prolonged sitting.

Standing: When standing, the leg muscles (quadriceps, hamstrings, calves) and core muscles (abdominals and back) are more active to keep the body upright and balanced. The glutes and back muscles also engage more to support posture.

In short, standing activates more muscles than sitting, which contributes to better posture and reduces the risk of issues like back pain. It also increases axial (vertical) pressure on our bones, which helps them become stronger.

5. Standing can help prevent illness

Conditions such as obesity, type 2 diabetes, and cardiovascular disease can be prevented by balancing sitting, standing, and walking. Your heart pumps ten times as much blood through your body as when you're sitting!

How do we go about this?

You can buy a sit-stand desk, but you can also make a simple setup at home—for example, by using your kitchen table with the use of any kind of stable elevation. Also explore alternative ways to stay active, such as standing while making phone calls, standing up briefly between tasks, or taking short walks to visit your colleagues. Don’t forget to take the stairs whenever possible!

Many people think it’s difficult to stand for long periods while working, but studies show that it’s generally quite manageable. Start by working standing up for an hour a day, then gradually increase the duration. Ideally, aim for a balance of 70% standing and 30% sitting.

It’s important to remember: it’s better to sit down for a while when you’re tired than to stand just because you’re stiff from sitting too long.

Tips for a Healthy Back

• Stay fit through regular exercise or sports.

• Train your core muscles—this includes your abs, back, glutes, and thighs (try back-strengthening programs).

• Prevent or reduce excess weight and eat a healthy diet.

• Avoid sitting for long periods and maintain a good (working) posture (see above).

• Ensure you get enough relaxation and movement in your daily life.

• Manage stress—it can contribute to back pain.

• Stop smoking. This reduces your risk of developing back problems.