The headlines are dramatic: “Sitting is the new smoking.” “Sitting too much can kill you.” “Sitting is a full-fledged epidemic.”
Let’s get real: Are health experts being a bit theatrical about it all? Unfortunately, probably not. To combat this self-inflicted sitting “disease,” some employers have invested in desks that toggle between sitting and standing, so workers can spend more time on their feet. However, it’s also possible to go too far the other way—that is, to stand too much while working. While it’s true that Americans spend far too much time sitting—an average of 13 hours a day, according to research from Ergotron, a sit-stand desk manufacturer—it’s not a great idea to stand all the time, either. Research surrounding people in professions that stand all day, such as bank tellers, finds that they suffer disproportionately from lower back pain, varicose veins, and other leg muscle, tendon, and connective tissue problems. What’s a sedentary office worker to do?
The answer: sit and stand! The proper way to use your standing desk is to alternate between sitting and standing regularly, aiming for a ratio of 1:1 or 2:1 sitting to standing time. It’s also important to have the desk positions properly when you’re standing: Set the desk to elbow-height. Position the monitor at eye level around 20 to 28 inches from your face. Tilt the monitor to a 20-degree angle.
But wait, there’s more. (Isn’t there always?) For optimum health, you also need an anti-fatigue mat on the floor to help reduce the risk of leg and lower back pain. These mats, which improve blood flow, will reduce your overall discomfort when standing.
Despite any precautions that you might take to alternate sitting and standing, it’s still important to take a break from the computer every hour or so. Your body needs a bit of a stretch, and your eyes need a break—and, most likely, your brain could use a few minutes away from work, too.
How Sitting is Killing Your Tush
The reports surrounding the dangers of sitting might seem exaggerated, but in some ways, they’re not overhyped at all—at least when it comes to dead butt syndrome.
Nope, that’s not a joke. Dead butt syndrome, also known as gluteal amnesia, is a real condition that occurs when the gluteus medius, one of the main butt muscles that’s located right above the gluteus maximus, stops working properly. It’s most common in those who spend too much time in a chair, but also appears in people who are active but neglect to focus on strengthening the glutes.
You can test yourself for dead butt syndrome with the Trendelenburg test: Stand up straight and lift one leg in front of you. Have another person look at you head-on—if your pelvis dips on the same side as the lifted leg, your gluteus medius on the opposite side is weak. You might be experiencing lower back or hip pain because of this imbalance.
Luckily, gluteal amnesia isn’t permanent. Reverse the effects by working all three parts of the glutes: the minimus, the medius, and the maximus. Lower-body exercises such as deadlifts, squats, lunges, glute bridges, and bird dogs will all do their part in bringing your butt back to life.
