On Tuesday, 15 October 2024, Dr. Ryan Lamp was invited to present at WorkCover W.A. on optimising standing desks in the workplace, addressing a significant issue in corporate health: the risks associated with excessive sitting. His presentation emphasised that while sit-stand desks are widely available in many workplaces today, using them effectively requires more than just access. Proper education on standing desk use and incorporating regular stretching routines are essential to achieving the full health benefits, which include reducing back pain, neck pain, and headaches.

The Hidden Dangers of Prolonged Sitting

Research dating back to 2004 reveals that sitting for extended periods affects much more than just the muscles and spine. Excessive sitting can lead to back pain, neck pain, and frequent headaches, but it also has serious implications for internal organ health. When we sit for long stretches, blood flow slows, metabolism drops, and organs are compressed, which can potentially increase risks for conditions like heart disease, diabetes, and even some cancers. Dr. Lamp’s presentation underscored these findings, drawing attention to the fact that sitting disease—the cumulative health risk associated with sedentary lifestyles—has become a growing concern globally, as more jobs require employees to spend prolonged hours at desks.

This awareness has driven a notable shift toward sit-stand desks, which allow users to alternate between sitting and standing. Alternating positions throughout the day helps combat the negative effects of sitting too long, providing an opportunity for workers to engage their muscles and keep blood flowing more effectively. However, while these desks are a great resource, simply having a sit-stand desk isn’t enough to promote real change in workplace health.

The Importance of Education and Guidance

A review by the Cochrane Collaboration highlighted that providing sit-stand desks alone rarely encourages employees to stand significantly more. Workers often revert to sitting most of the day if they haven’t received proper guidance on how to integrate standing into their routines. Dr. Lamp emphasized that education is the key to making sit-stand desks an effective tool for reducing back pain and promoting overall health in the workplace. Without understanding how and when to alternate between sitting and standing, employees may not achieve the intended health benefits.

With the right instructions, workers can increase their standing time by 1.5 to 2 hours each day. This shift is proven to reduce the risk of musculoskeletal pain, including back pain, neck pain, and headaches, while also improving circulation and energy levels. For these reasons, Dr. Lamp stressed the need for businesses to not only provide ergonomic equipment but to invest in proper training on how to use it.

Correct Posture and Simple Stretches for a Healthier Workday

During his presentation, Dr. Lamp demonstrated the correct posture for standing at a desk, which is essential for avoiding strain. Ideally, the monitor should be at eye level, the elbows should be at a 90-degree angle, and the weight should be evenly distributed on both feet. Good posture prevents the fatigue and pain that can come from prolonged standing or improper positioning.

In addition to teaching proper standing desk posture, Dr. Lamp showed a series of simple stretches that can be done at the workstation. These exercises, designed to prevent back and neck pain and alleviate headaches, are important for anyone who spends hours at a desk. The stretches are quick, can be performed without special equipment, and target commonly strained areas like the lower back, shoulders, and neck. Regular stretching also helps to break up periods of sitting, further combating the negative effects of a sedentary day.

The Power of a Holistic Approach to Workplace Health

Dr. Lamp’s key takeaway was clear: creating a healthy workplace goes beyond providing sit-stand desks. Real improvements come from a holistic approach that includes both the right equipment and the education to use it effectively. Employees who understand how to balance sitting and standing throughout the day—and who incorporate stretching into their routines—are more likely to experience relief from back pain, neck pain, and headaches, which are some of the most common causes of sick days in the modern workplace.

By reducing these health complaints, businesses can foster a more engaged and productive workforce while also lowering absenteeism. Dr. Lamp’s insights into workplace ergonomics and his practical advice on stretching routines made a compelling case for investing in employee education. Workplace well-being is not just about physical equipment; it’s about empowering individuals to take control of their health through better habits and routines.

In conclusion, Dr. Lamp’s presentation at WorkCover W.A. was a reminder that improving health in the workplace is within reach, but it requires effort from both employers and employees. By prioritising proper standing desk usage and embracing regular stretching, we can make significant strides toward a healthier work environment, reducing the prevalence of back pain, neck pain, and headaches while supporting long-term wellness. This approach benefits not only individual employees but also the broader organisational culture, helping to create workplaces that are truly equipped for the modern challenges of health and productivity.