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What Strategies do Desk-Based Workers Choose to Reduce Their Musculoskeletal Discomfort in Their Lower Backs? 

BeUpstanding Stories

Are you a desk-worker struggling to alleviate your lower back pain? If yes, you are part of a growing movement of workers looking for ways to relieve musculoskeletal discomfort. In this article, we will explore evidence from the BeUpstanding program, highlighting the strategies that desk-based workers use to prevent or manage their discomfort in their lower backs. The risks of prolonged sitting in the workplace Sitting for long, unbroken periods has been shown to be detrimental to overall health, including an increased risk of premature mortality and chronic health problems. For Australians, this is especially concerning, as approximately 60% of their total daily sitting time is accumulated in the workplace. Office workers, in particular, spend anywhere from 180 to 300 minutes seated at their desks each day, often with very little postural variation. These extended periods of sitting, without regular movement or postural changes, can be linked with musculoskeletal discomfort. Since the average Australian spends roughly 45 years in the workforce, the impact of desk-based work on musculoskeletal health is a growing concern—especially when it comes to the lower back. 4 out of 5 Australians will experience lower back pain sometime in their life. Lower back problems are incredibly common…

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Reinforcing the Benefits of Moving More: The Journey of BeUpstanding

BeUpstanding Stories

We did it! We made a stand for our health. After two months of standing, moving, and embracing new habits, we’ve reached a significant milestone in the BeUpstanding program. But this is just the beginning of a journey toward happier and healthier lives. In weeks 6 and 8 of the program, the focus shifts to reinforcing the benefits of sitting less, celebrating our collective achievements, and setting the stage for lasting change. But what makes this part of the program so effective? Let’s explore how BeUpstanding, with its foundation in behaviour change theory, uses strategic messaging in weeks 6 and 8 to keep momentum strong and ensure sustained success. As discussed in our previous blog, BeUpstanding is grounded in robust behavioural change frameworks like the Behaviour Change Wheel (BCW), composed of the COM-B model, and the Theoretical Domains Framework (TDF). These models help guide the design of the program, ensuring it addresses not just individual behaviours but the broader social and environmental contexts that influence those behaviours. Here’s how BeUpstanding uses theory to keep workers engaged towards the end of the program and in the future: Capability As we near the end of the program, it’s crucial to reflect on the progress…

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Push through the slump: how BeUpstanding’s evidence-based strategies keep you mooving

BeUpstanding Stories

Hit a Hump? Don’t Let It Slow You Down! We’ve reached the halfway point of the BeUpstanding program, a time when motivation often dips, and you may start to feel the natural slowdown in momentum. It’s completely normal to feel like you’re losing steam, but that doesn’t mean it’s time to stop! Weeks 4 and 7 are designed to keep things fresh and help you push through the mid-program hump by introducing new moves and strategies. But what makes these messages effective? It’s all down to the behavioural change theories that shape them, ensuring that the program is based on evidence and proven strategies to combat these hurdles. Let’s break down how this messaging works, using two key frameworks: the Capacity, Opportunity. Motivation (COM-B) model and the Theoretical Domains Framework (TDF). These theories explain why we behave the way we do and how to change that behaviour.   Capability As we hit the mid-program stage, it’s crucial to focus on the ability to maintain momentum and avoid slipping back into old habits. One of the biggest challenges at this point is being aware of how often you’re sitting and standing. Messages like “Identify your danger zones” encourage workers to actively self-monitor their…

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Educate to Elevate: The Theory Behind BeUpstanding Weeks 2 and 5

BeUpstanding Stories

Feeling foggy? You’re not alone. When we sit for too long, our blood flow and metabolism slow down. This means less oxygen is supplied to our brain and we can feel fatigued and sluggish. So why not jump up and start feeling more focused and less tired? That’s exactly what the BeUpstanding intervention is all about, especially during weeks 2 and 5, where the focus is on education and empowerment. These crucial weeks centre around the risks of prolonged sitting and the benefits of standing and moving more. But this isn’t just about throwing facts at you—it’s about strategically targeting the barriers and facilitators of behaviour change, as recommended by the Behaviour Change Wheel (BCW). Let’s break down how this messaging works through the lens of the Capacity, Opportunity. Motivation (COM-B) model and the Theoretical Domains Framework (TDF). These frameworks have been explored in more detail on our previous blog post. Capability Understanding the risks associated with sitting too much and the benefits of being more active is one of the biggest barriers for people to sit less and stand more. Weeks 2 and 5 of the BeUpstanding intervention address this by enhancing psychological capability, with a focus on the…

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Get Up and Get Moving: The Power of Good Theory in BeUpstanding Weeks 1 and 3

Key resources

We’re leaping into action! We’ve committed to BeUpstanding, and now it’s time to get moving! That’s the focus of weeks 1 and 3 in the BeUpstanding program—bringing the team together and taking action to make sitting less and standing more the new norm. Starting a new behaviour can be daunting—where do you begin? How do you overcome the discomfort of changing workplace habits? It’s perfectly normal to feel uncertain about trying something new. That’s why the first week of the BeUpstanding program emphasises togetherness and reinforces the group’s commitment. This focus continues into week 3, which highlights the importance of normalising the new behaviour to sustain long-term change. As previously explored, the BeUpstanding program was developed with the Behaviour Change Wheel (BCW) in mind. The program starts strong by addressing some of the most common barriers and facilitators of behaviour change, guided by the Capacity, Opportunity. Motivation (COM-B) model and the Theoretical Domains Framework (TDF) layers of the BCW. Capability Understanding the guidelines for standing time in the workplace is crucial at the start of the program. It’s a key facilitator of behaviour change, as many people are unaware of how long they should be standing, which poses a significant…

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The Science Behind Getting Up: How Theory Shapes the BeUpstanding Program

Key resources

BeUpstanding encourages workers to “stand up, sit less, and move more.” This 8-week program uses a “train-the-champion” approach, equipping workplace leaders with resources like posters, videos, and email templates to promote a culture of movement, resulting in better health, higher productivity, and reduced stress. But what ensures the program’s effectiveness? The answer lies in the behavioural change theories that underpin it. In this blog, we’ll explore how theory guides intervention development and how BeUpstanding uses evidence-based frameworks. The Importance of Theory in Behaviour Change Theory is the backbone of behaviour change interventions. It helps designers understand not just the behaviour they aim to change but the context in which it occurs. For BeUpstanding, understanding why people sit at work and what motivates them to move more was crucial. Further, theories identify triggers and drivers of behaviour, guiding the selection of techniques most likely to succeed in a given context. Without theory, interventions may fail to address the root causes of the behaviour. Selecting the Right Theory Choosing the wrong theory or applying it poorly can undermine an intervention. Many interventions fail because they: Choose an unsuitable theory, Use the theory incorrectly, Reference the theory superficially, or Address too few behaviour…

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How Does BeUpstanding Help Workers with their Lower Back Pain?

BeUpstanding Stories

Do you often find your back aching after a long day at work? If so, you’re not alone. Desk workers spend hours sitting every day at work, which makes back pain a common and often overlooked issue. What may start out as mild discomfort in the lower back can quickly worsen if not addressed, potentially impacting your work performance and overall well-being. In this article, we’ll explore how the BeUpstanding program can help prevent and alleviate discomfort in the lower back, whilst simultaneously providing a range of more general benefits, allowing you to stay healthier and feel more comfortable at work. The Costs of Back Pain Back pain is a common and costly problem for Australians. According to the Australian Institute of Health and Welfare (AIHW), approximately 4 million (16%), or 1 in 6 Australians live with chronic back problems. Back pain alone costs the Australian healthcare system $4.8 billion annually and is the number 1 reason for lost work productivity and early retirement in the workforce. Back pain not only poses a great economic burden, but a major health burden as well. For example, it can lead to the need for health treatments such as physiotherapy. It can also…

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What motivates desk workers to sit less and move more?

BeUpstanding Stories

How often do you find yourself sitting down for a long period of time? Due to the nature of our modern-day lives, this probably happens regularly. Maybe your job requires you to be seated at a computer for most of the day, or maybe you have found yourself reading BeUpstanding™ blog posts for hours. Do you want to be less sedentary and move more during your work time? If so, what motivates you to do this? Increased computerisation and modernisation of the working environment allows desk-based employees to complete most of their tasks seated. Too much sedentary time is now acknowledged as a public health concern, as well as an emerging work health and safety issue. Prolonged periods of sedentary time can increase the likelihood of developing diabetes, cardiovascular disease, and other lifestyle-related diseases, as well as detrimentally affect mental health. In contrast, regularly interrupting sedentary time, including by standing up, doing simple resistance activities (like going up and down on your toes), or going for a walk, can help reduce these impacts. The BeUpstanding™ program is designed to help create a culture where these regular movements, or a dynamic workplace, is the norm. Over 95% of participants in our…

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What strategies work to sit less and move more?

BeUpstanding Stories

What do you do to sit less and move more? Do you fill up your water bottle regularly? Take a stretching break? Have lunch away from your computer? As part of the BeUpstanding program, staff are asked to indicate the extent to which they took part in a range of 10 sit less strategies and 11 move more strategies in the past month, with response options ranging from never to nearly always/always. Staff could also respond not applicable, with the list of 21 strategies informed by our previous research. Dr Sam Stephens from the BeUpstanding team recently presented on some of the findings from this strategy data and how it related to behaviour change at the 3rd Asia-Pacific Society for Physical Activity (ASPA) Conference in Wellington, New Zealand. She was able to show that BeUpstanding strategies genuinely do help staff to sit less and move more. What was found to be of particular benefit was: doing a wide range of strategies performing strategies regularly, and choosing highly effective strategies, with some strategies really punching above their weight! In her presentation, Dr Stephens showcased the popularity of each strategy against its effectiveness at helping staff to sit less and move more.…

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The importance of data

The Evidence

As researchers, we like data. Data helps us to understand questions such as: is our program working? How is it working? Who is working for? Are we reaching the right people? Are champions running the program as we intended? Are there any barriers or facilitators to implementation? How can we improve? Good data is essential for building the evidence base around supporting desk workers to sit less and move more. We are currently deep in the process of cleaning, coding and preparing to analyse the data from the implementation trial of BeUpstanding and thought this might be a good opportunity to discuss the importance of data. So, how do we decide what data to collect?  The type of data depends on the research question we are trying to address. In BeUpstanding, we are trying to address a lot of research questions, so we are collecting lots of different types of data. For those of you who have taken part in the program, you may have completed surveys. Surveys are a very common data collection method as you can easily collect large amounts of data and — if you are asking numeric questions — the data can be relatively easily analysed.…

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