Are standing desks helping or hurting you? The truth about knee and back pain

Standing desks have been hailed as the miracle fix for office health woes. You’ve probably seen the hype: ‘Say goodbye to back pain and hello to productivity!’ But wait—before you toss out your chair and get on your feet, it’s worth looking at the bigger picture. The research on standing desks is...well, let’s say mixed.

So, we broke down the good and the considerations, as explained by Myrah Jaffery, a UK-based physician and Atika Shomin, a cardiologist, based in Abu Dhabi.

Why they can help

Say goodbye to sitting all day:

Let’s face it—sitting for hours on end is bad for you. A wealth of research backs the idea that standing more can break up that unhealthy sedentary routine. You know the drill: Sitting too long is linked to obesity, heart disease, and even diabetes. Standing desks can help curb the amount of time spent sitting and, by extension, improve your overall health.

Better posture, fewer aches:

If you're someone who spends most of their day hunched over a desk, you might have noticed that back and neck pain are your constant companions. Studies show that standing desks help keep your posture in check and reduce the likelihood of slouching—goodbye to that nagging back pain. A study published in the American Journal of Public Health found that participants who alternated between sitting and standing desks had a significant reduction in musculoskeletal discomfort.

Boost your energy and productivity:

If you've ever felt the afternoon slump coming on strong, standing desks might be your secret weapon. Research shows that standing can help you stay alert and energized throughout the day. One 2015 study published in Journal of Physical Activity and Health found that employees who used standing desks reported feeling more productive and having fewer energy dips in the afternoon. Standing increases blood flow, which can help keep your brain sharp. Plus, who doesn’t want to feel like they have more energy?

Burn few extra calories:

Standing doesn’t burn too many extra calories, but hey, every little bit counts. Standing burns 50-70% more calories per hour than sitting. Over time, those extra calories can add up. So, while it’s not a workout replacement, standing does give you a little extra energy expenditure.

However, wait, standing desks aren’t for everyone. A large new study published in International Journal of Epidemology, of more than 83,000 adults found that standing for more than two hours a day — as many people with standing desks do — didn’t protect against the cardiovascular risks of too much sitting. Those hours of standing also turned out to have their own downsides, increasing people’s likelihood of developing serious circulatory problems, including varicose veins, abnormally low blood pressure and blood clots, compared with people who rarely stood.

Leg and joint pain

There are a few caveats. Some studies suggest that standing for too long can cause its own set of problems. Prolonged standing can lead to discomfort in your legs, knees, and lower back. In fact, a study in the Journal of Occupational Health Psychology found that standing for long periods—especially on hard floors—can lead to strain and discomfort. So, if you're going to stand, make sure you’re doing it right (and wearing comfy shoes!).

Standing too much could cause fatigue

Here’s a plot twist: Standing for long stretches can increase fatigue. While standing might feel like it gives you more energy at first, standing for hours without moving can be draining. A study in Applied Ergonomics found that standing desks, when used improperly or without breaks, could lead to greater exhaustion and discomfort. Essentially, too much standing without movement could just mean tired legs and a tired you.

Not always good for the heart

This one’s for those with cardiovascular concerns. Standing for too long without moving can cause blood to pool in the lower limbs, which may increase the risk of varicose veins or other circulation problems. If you have conditions like varicose veins or chronic venous insufficiency, you might want to be cautious about standing for long stretches.

Is it causing a distraction?

What’s that? Your standing desk is no longer keeping your focus sharp? Some studies show that after a while, standing desks lose their magic. A study in Human Factors found that, after the novelty wore off, people using standing desks experienced no real improvements in performance. In fact, some reported that standing made them more distracted and less focused, particularly during complex tasks.

The final verdict: Is it worth it?

It’s not all bad news. Standing desks certainly have their perks, like reducing sedentary time, improving posture, and giving you an energy boost. But, just like anything, they have their downsides—prolonged standing can lead to discomfort, fatigue, and even cardiovascular strain. To make the most of your standing desk, it’s all about balance. Alternate between sitting and standing, move around, stretch it out, and listen to your body. It’s all about moderation.

If you're thinking about making the switch, take into account your personal needs and comfort. What works wonders for one person might not be the best for another. Keep your expectations in check, and don’t forget to break up those long hours with some movement—whether you’re standing or sitting.