How to use a standing desk and avoid back pain
If you are considering purchasing a standing desk or already use one it's worthwhile thinking about how you are going to stand.
Many people will go to their habitual posture that they use when lowering their gaze to look at something. Often this will involve collapse of the torso particularly around the chest area, which in turn will cause your shoulders to round, this will also prevent your arms and shoulders to work at the optimum - the very thing you are going to need when working at your desk and computer.
There may also be a resultant compensatory adjustment to your balance, involving your lower back and you may start to get back pain.
If the head drops forward as it will probably do as the weight of the head is 60% forward then it will also result in neck pain too.
Did you know that the average head weighs 10-14lbs similar to this bowling ball?
Quite a shock when I pass a bowling ball around when I give introductory talks on the Alexander Technique, and how misuse of the head, neck back relationship can cause pain.
So how do we stand effectively at a standing desk?
* First of all get yourself set up properly so that your desk is at a height that you don't have to stoop to work at it, Your arms should rest gently on the desk with elbows just lower than 90 degrees.
* Then think of the support of the ground. Think of a tripod of support behind your big toe, little toe & heel. To sense this point of balance try rocking forwards and backwards until you find your centre of balance.
* Then rather than thinking of the 10lb bowling ball sitting on top of your spine think of a light football, think of your torso lengthening and your shoulders widening particularly across the upper chest. You are now set up nicely in balance to start work at your desk and avoiding the many pitfalls associated with standing, particularly lower back pain.
* You can now just allow your gaze to look towards your computer. Notice if your balance changes. If it does noticably you might be better having one foot a fraction in front of the other. Awareness of the balance point of the head is critical here, its much higher up than you think - in fact its between the ears. Try placing your fingers on your ears and gently nod your head up and down to get an idea of this balance point. Now when you look at your computer be quietly aware of this balance point of your head, it will put much less strain on your neck.