BeUpstanding™ Blog

Musculoskeletal

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What is the optimal sit-stand ratio for workers with back pain?

Latest evidence

Lower back pain (LBP) is one of the greatest causes of years lived with a disability worldwide. For office workers, the problem is particularly acute, with up to 83% experiencing LBP over a 12-month period. We know that prolonged sitting and prolonged standing are both associated with LBP. This is why sit-stand desks have become a popular strategy to introduce postural variation and break up long bouts of sitting. But if you already have a sit-stand desk, how often should you actually switch positions? Is there an ideal ratio of sitting to standing? A recent randomised trial explored this exact question, comparing a fixed, prescribed ratio of sitting and standing against a personalised, flexible approach for desk-based workers already experiencing LBP. What did they do? Researchers recruited 56 desk-based workers experiencing LBP and randomised them into two groups for a three-month intervention. Fixed Ratio Group (30:15): Participants were instructed to alternate their posture every 45 minutes, spending 30 minutes sitting and 15 minutes standing. They used a phone app or timer to prompt them when to switch. Personalised Ratio Group: Participants and a physiotherapist collaboratively determined a ratio using an ‘activity pacing’ approach. This meant selecting sitting and standing times…

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What Public Servants Can Teach Us About Sitting Less and Moving More

Latest evidence

Public servants, including administrative officers, clerks, healthcare coordinators, and educators, often spend much of their workday seated. Whether in front of computer screens or attending meetings, prolonged sitting is common. For example, the Stormont Study, which involved 4,436 Northern Ireland Civil Service office workers, found they averaged 6.3 hours of sitting per workday, accounting for a large proportion of their occupational time. Prolonged sedentary behaviour like this significantly increases the risk of musculoskeletal disorders (MSDs), particularly affecting the neck, shoulders, and lower back. In Malaysia, a study of 417 public-sector office workers found that 92.8% reported MSD symptoms over a six-month period, with physical workload, psychosocial stress, and prolonged sitting as key predictors of pain. Why It Matters Musculoskeletal disorders extend beyond physical discomfort. They interfere with job performance, reduce mental wellbeing, and increase fatigue. Employees experiencing MSDs are more likely to suffer psychological distress and report reduced occupational functioning due to persistent pain and concentration difficulties. Sedentary behaviours, such as sitting for long periods without breaks, have consistently been identified as a major risk factor for developing MSDs, especially in desk-based roles like those in public service. These conditions contribute to higher absenteeism and presenteeism, leading to significant productivity…

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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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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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