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For individuals working at a desk or work station where the majority of the work is done in a sitting position and increases the risk for a variety of health problems, can using a standing desk help prevent musculoskeletal problems and improve short and long-term wellness? Stand Desks More than 80% of jobs are done in a seated position. Stand desks have proven to help. (Allene L. Gremaud et al., 2018) An adjustable stand desk is intended to be the standing height of an individual. Some desks can be lowered to use while sitting. These desks can improve: - Blood circulation
- Back pain
- Energy
- Focus
- Individuals who are less sedentary may experience decreased depression, anxiety, and risk of chronic disease.
Improve Posture and Decrease Back Pain Sitting for prolonged periods can cause fatigue and physical discomfort. Back pain symptoms and sensations are common, especially when practicing unhealthy postures, already dealing with existing back problems, or using a non-ergonomic desk set-up. Instead of only sitting or standing for the whole workday, alternating between sitting and standing is far healthier. Practicing sitting and standing regularly reduces body fatigue and lower back discomfort. (Alicia A. Thorp et al., 2014) (Grant T. Ognibene et al., 2016) Increases Energy Levels Prolonged sitting correlates with fatigue, reduced energy, and productivity. A sit-stand desk can provide benefits like increased productivity levels. Researchers discovered that sit-stand desks could improve the general health and productivity of office workers. Individuals in the study reported: - A significant increase in subjective health.
- Increased energy in work tasks.
- Improved work performance. (Jiameng Ma et al., 2021)
Chronic Disease Reduction According to the CDC, six in 10 individuals in the U.S. have at least one chronic disease, like diabetes, heart disease, stroke, or cancer. Chronic disease is the leading cause of death and disability, as well as a leading force of healthcare costs. (Centers for Disease Control and Prevention. 2023) While further research is needed to see if standing desks can reduce the risk of chronic disease, one study looked to quantify the association between sedentary time and the risk of chronic disease or death. Researchers reported that sedentariness for prolonged periods was independently associated with negative health outcomes regardless of physical activity. (Aviroop Biswas et al., 2015) Improved Mental Focus Sitting for extended periods slows down blood circulation. This decreased blood flow to the brain lowers cognitive function and increases the risk of neurodegenerative conditions. One study confirmed that healthy individuals who worked in a prolonged sitting position had reduced brain blood flow. The study found that frequent, short walks could help prevent this. (Sophie E. Carter et al., 2018) Standing increases blood and oxygen circulation. This improves cognitive function, which also helps improve focus and concentration. Depression and Anxiety Reduction Modern lifestyles typically contain large amounts of sedentary behavior. However, there is a small amount about the mental health risks of prolonged sedentary behavior. There have been a few studies aimed at improving public understanding. One study focused on a group of older adults, having them self-report sedentary habits that included television, internet, and reading time. This information was compared to their scoring on the Centre of Epidemiological Studies Depression scale. (Mark Hamer, Emmanuel Stamatakis. 2014) - The researchers found that certain sedentary behaviors are more harmful to mental health than others.
- Television watching, for example, resulted in increased depressive symptoms and decreased cognitive function. (Mark Hamer, Emmanuel Stamatakis. 2014)
- Internet use had the opposite effect, decreasing depressive symptoms and increasing cognitive function.
- Researchers theorize that the results come from the contrasting environmental and social contexts in which they are happening. (Mark Hamer, Emmanuel Stamatakis. 2014)
- Another study looked at the possible correlation between sedentary behavior and anxiety.
- Increased amounts of sedentary behavior, especially sitting, seemed to increase the risk of anxiety. (Megan Teychenne, Sarah A Costigan, Kate Parker. 2015)
Incorporating a standing desk into the workspace can help to reduce the negative effects of sedentary behaviors, leading to improved productivity, improved mental and physical health, and a healthy work environment for individuals who work long hours at a desk or workstation. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Gremaud, A. L., Carr, L. J., Simmering, J. E., Evans, N. J., Cremer, J. F., Segre, A. M., Polgreen, L. A., & Polgreen, P. M. (2018). Gamifying Accelerometer Use Increases Physical Activity Levels of Sedentary Office Workers. Journal of the American Heart Association, 7(13), e007735. https://doi.org/10.1161/JAHA.117.007735 Thorp, A. A., Kingwell, B. A., Owen, N., & Dunstan, D. W. (2014). Breaking up workplace sitting time with intermittent standing bouts improves fatigue and musculoskeletal discomfort in overweight/obese office workers. Occupational and environmental medicine, 71(11), 765–771. https://doi.org/10.1136/oemed-2014-102348 Ognibene, G. T., Torres, W., von Eyben, R., & Horst, K. C. (2016). Impact of a Sit-Stand Workstation on Chronic Low Back Pain: Results of a Randomized Trial. Journal of occupational and environmental medicine, 58(3), 287–293. https://doi.org/10.1097/JOM.0000000000000615 Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Effects of a Workplace Sit-Stand Desk Intervention on Health and Productivity. International journal of environmental research and public health, 18(21), 11604. https://doi.org/10.3390/ijerph182111604 Centers for Disease Control and Prevention. Chronic disease. Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Annals of internal medicine, 162(2), 123–132. https://doi.org/10.7326/M14-1651 Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., & Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. Journal of applied physiology (Bethesda, Md. : 1985), 125(3), 790–798. https://doi.org/10.1152/japplphysiol.00310.2018 Hamer, M., & Stamatakis, E. (2014). Prospective study of sedentary behavior, risk of depression, and cognitive impairment. Medicine and science in sports and exercise, 46(4), 718–723. https://doi.org/10.1249/MSS.0000000000000156 Teychenne, M., Costigan, S. A., & Parker, K. (2015). The association between sedentary behaviour and risk of anxiety: a systematic review. BMC public health, 15, 513. https://doi.org/10.1186/s12889-015-1843-x
Gardening is healthy for the body and does count as exercise, which works the major muscle groups that include the neck, shoulders, arms, abdomen, back, glutes, and legs. However, gardening can cause stress to the body with unhealthy posture/positioning, not using proper lifting techniques, using the wrong tools, and not taking breaks to stretch out the body, move around, and rehydrate. This can lead to body soreness, pain, and injuries. Here are some recommended gardening tips and stretches for pain prevention. Gardening Tips and Stretches A sore back and body can stem from staying in a single posture for too long and repetitive motions/movements. Here are a few tips to help maintain musculoskeletal health while gardening: Tools - Choosing the right garden tools can spare a lot of pain and money.
- Focus on the fundamental tools and purchase the best quality tools that the budget will allow.
- Size weight, task level, material, grips, handle length, and attachments are things to consider
- Maintaining quality tools will go a long way.
Digging - Digging requires the right tools to get the job done safely and efficiently.
- Make sure the shovel is sharp enough to reduce using extra force to break up the dirt.
- The shovel handle should be long enough to avoid excessive bending.
- Utilize proper digging posture while using a shovel.
- If using too much pressure, soak the soil to loosen it up.
- Try not to twist when shoveling the dirt/soil; instead, move the whole body to where the dirt needs to be.
Lifting - Prolonged lifting of bags, plants, pots, and equipment can take a toll on the spine and spinal muscles.
- Bend the knees and use the hips to lift, as the hip muscles are stronger than the low back muscles.
- Do not bend the waist to come back; use the hips.
- Investing in an elevated garden or gardening seat/stool is recommended to avoid bending.
Weeding - Weeding can require prolonged sitting or bending, depending on the number of weeds.
- To avoid excessive sitting and bending, a gardening seat/stool can help, as well as a standing weeding tool will reduce the pressure on the back.
- This is also helpful for knee and/or hip pain.
Mowing Take Breaks - Do not push through; take a break even if the body feels great.
- Every half hour, the body needs to rest.
- Try to work in 30-minute increments then break to move around, stretch, relax, and rehydrate.
- Squatting, bending, digging, lifting bags, and pushing wheelbarrows is a form of strength training that helps achieve stronger muscles, healthier bones, and joints.
- But if there are no breaks, the chances for pain and injuries increase.
Stretches Simple stretches can reduce the strain and pain of gardening. Stretching before, during, and after the gardening session is recommended. Cat Stretch - This is a simple yoga pose that helps with back soreness.
- On your hands and knees, keep the hands at shoulder distance and the knees at hip distance.
- Pull the navel up to the spine and arch/round the back.
- Slowly straighten the back.
Cow Stretch - The cow stretch is the opposite of the cat pose.
- Start in the same position.
- Drop the stomach to the floor and lift the head up and back.
- The spine will arch and gently stretch the back.
Head Rolls - Head rolls will help with shoulder and neck pain.
- Drop the chin down toward the chest.
- Gently roll the head to one side going around back to the center.
- Repeat in the opposite direction.
Supine Twists - Supine twists can help the lower back.
- Lay down with the legs at a 45-degree angle and the arms out to the sides.
- Twist the legs to one side and look in the opposite direction.
- Hold the pose until the stretch is felt, and then move back to the starting point.
- Repeat on the opposite side.
Chiropractic Chiropractic medicine can help alleviate aches and pains and rehabilitate, realign, and strengthen the body to optimal health. Individuals are educated on the musculoskeletal system, injury prevention, nutrition, and exercise to maintain wellness and a pain-free lifestyle. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Howarth, Michelle et al. "What is the evidence for the impact of gardens and gardening on health and well-being: a scoping review and evidence-based logic model to guide healthcare strategy decision making on the use of gardening approaches as a social prescription." BMJ open vol. 10,7 e036923. 19 Jul. 2020, doi:10.1136/bmjopen-2020-036923 Masashi Soga A et al. "Gardening is beneficial for health: A meta-analysis" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153451/pdf/main.pdf. Scott, Theresa L et al."Positive aging benefits of home and community gardening activities: Older adults report enhanced self-esteem, productive endeavors, social engagement, and exercise" SAGE open medicine vol. 8 2050312120901732. 22 Jan. 2020, doi:10.1177/2050312120901732
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Back discomfort sensations and symptoms could indicate pulled-back muscles. Unless you’ve experienced the condition before, determining the cause can be difficult. A pulled-back muscle can start as a sudden, sharp sting when bending, reaching, or twisting. Or it can present gradually, worsening over a few days. It is a common injury, but if left untreated could take several weeks, and in severe cases, a few months, to heal correctly. Injury Medical Chiropractic and Functional Medicine Clinic can help diagnose the problem and develop a customized treatment plan to restore optimal function and health. Pulled Back Muscles A pulled muscle describes a strained muscle. - A strain is a muscle or tendon injury that happens when the tissue overstretches or tears.
- When a ligament stretches or tears, it’s called a sprain.
- Most cases can be managed and treated at home.
- But if the symptoms are not improving or make it difficult to move, see a doctor or chiropractor.
Symptoms Common signs and symptoms of a pulled-back muscle include: - Swelling
- Tenderness
- Soreness - Sore muscles that feel tight and achy usually indicate a condition that is likely to improve in a few days. More severe soreness could indicate a more significant injury.
- Spasms - A sudden convulsive spasm in the muscle can also indicate a pull. This can feel like a sudden tightening that does not release. The muscle can continue to spasm and lead to other symptoms.
- Cramping - A muscle can cramp can lead to increased tightness whenever trying to use the muscle.
- Pain - Can be characterized as a constant dullness and/or soreness in most situations or, in severe cases, sharp and shooting.
- Discomfort when moving around. If pain flares up when trying to move or use the back muscles is usually an indication that something is wrong.
- Relief during inactivity and rest. When lying down to rest or taking a temporary break, and the symptoms disappear could also be an indication of a pulled-back muscle or another injury.
Causes The most common causes are: A Strained Muscle - This causes some damage to a region of muscle tissue, usually the result of being over-used or torn from another injury.
Sprained Ligaments - Involves damage to the ligaments in a joint, usually those in the spinal vertebrae.
A Herniated Disc - This involves damage to the discs that can leak out, irritating the surrounding tissues and nerves and can cause shifting and misalignment of the spine.
These conditions are distinct, but the symptoms can be similar. Therapies It is important to consult a medical professional before treating an injury because symptoms of other injuries, such as disc problems or a broken bone, can resemble strains and sprains. Most treatments will utilize: Ice and Heat - Ice helps reduce inflammation.
- The faster ice can be applied to a pulled-back muscle, the quicker pain and swelling are reduced, and the healing process can begin.
- Apply a cold pack for 15-20 minutes as soon as the injury occurs.
- Take a 20-minute break between each cold application.
- After the first days, alternate cold therapy with heat to increase circulation.
- Try a 20-20-20 rule: 20 minutes of an ice pack followed by a 20-minute break, then 20 minutes of heat.
- Repeat as necessary, allowing 20 minutes between heat or ice therapy.
Limited Rest - Right after a muscle strain, limiting physical activity levels and avoiding movements are recommended for a short period.
- After the initial pain subsides, partial activity levels are recommended to help prevent the muscles from weakening.
Compression Stretching - Returning to activities, gentle stretching exercises can improve tissue healing by increasing blood circulation to the injured area.
- Applying heat to the area before stretching can also help.
Strength Training - Ask a doctor or chiropractor about the right strength exercises for your condition.
- Strength training will develop the muscles to prevent future injuries.
Pain Medication - Pain levels are an important indicator during the recovery process.
- Pain medications relieve symptoms but do not assist with healing and should only be used short-term to provide relief.
- If you need pain medication, consult your physician to determine the appropriate type and dosage for your situation.
Massage - Blood circulation to the injured tissues is increased with massage therapy.
Chiropractic - A chiropractor can diagnose back pain from a muscle or disc injury and develop an individualized treatment plan.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Strain-and-Sprain Allen, Laura. “Case Study: The Use of Massage Therapy to Relieve Chronic Low-Back Pain.” International journal of therapeutic massage & bodywork vol. 9,3 27-30. 9 Sep. 2016, doi:10.3822/ijtmb.v9i3.267 Kumar, Saravana et al. “The effectiveness of massage therapy for the treatment of nonspecific low back pain: a systematic review of systematic reviews.” International journal of general medicine vol. 6 733-41. 4 Sep. 2013, doi:10.2147/IJGM.S50243 https://www.merckmanuals.com/professional/injuries-poisoning/sprains-and-other-soft-tissue-injuries/overview-of-sprains-and-other-soft-tissue-injuries https://www.spine-health.com/conditions/lower-back-pain/exercises-lower-back-muscle-strain
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Work healthier & feel better with adjustable stand desks. Get more focus & beat fatigue with stand desks. For answers to any questions you may have, please call Dr. Alexander Jimenez at 915-850-0900 or 915-412-6677