This simple sit-stand routine may help alleviate back pain in the office
Quelle: VIDEOELEPHANT (Glomex)
Australian researchers suggest that office workers with back pain may benefit more from a fixed routine than an individual plan. A study published in "Applied Ergonomics" found that alternating between 30 minutes of sitting and 15 minutes of standing more effectively relieved pain than allowing employees to choose their own intervals. Fifty-six office workers with existing back pain participated in the three-month study. Half followed the fixed 30:15 schedule, while the others created individual routines with a physiotherapist. Participants on the fixed plan reported that their worst daily pain decreased by 1.33 points on a scale of 1 to 10 and average pain decreased by 0.83 points - compared to lesser or no improvements in the personalized group. Participants on the fixed schedule also reported less stress, better concentration, and higher productivity. Adherence to the 30:15 rhythm was also higher: 72% followed the routine at least five times a day, compared to 29% of those who set their own times. Researchers speculated that the fixed routine reduced "decision fatigue," while flexible plans led to inconsistent implementation. The 30:15 ratio also reflects biological realities: Prolonged standing can worsen pain, but sitting for more than 30 minutes is considered inactivity. The researchers concluded that a simple, structured routine could be the most effective way to reduce back pain at work.