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I know it sounds contradictory coming from a physiotherapist who repeatedly nags you about your posture and probably assessed your posture on your first visit but I can explain. First, let’s start with a definition of posture. Posture is the static alignment of the total body at a given moment where each body part or joint affects others. Ideal Posture would be the position at a given moment that places minimal mechanical stress and strain on body parts or joints as a whole

So, ‘ideal’ posture is related to the task at hand and the amount of time spent doing that task. When performing a high force or intense task, one should be very mindful of posture vs a low load task – think lifting 25 kg vs 2 kg box off the floor. But a low load task of long duration will also require postural awareness – sitting at your desk for 8 hours vs 10 min.

In recent years sitting has been taking a beating due to its negative effects, not only your musculoskeletal system but on your body. Heath care professionals have been advocating standing desks to reduce long-term risks of sitting. The rationale was standing promotes a more ‘ideally’ aligned posture and is more active than sitting. Yes, posturally speaking your hips will be extended/straightened compared to sitting but I would argue that the rest of your body from head to hips would not significantly differ. I would estimate that a ‘hunched’ position in standing is just as prevalent compared to sitting postures.

Clinically, I have been treating similar reports of pain and issues from those who have changed to standing desks from sitting. Many do report improvements after changing to standing but rarely does it eradicate the issues. The underlying issue for both cases is the duration spent in a static posture. We are mostly dealing with tasks that could require being stationary for hours at a time. Standing or sitting, being static for that long is unhealthy for your musculoskeletal system even if you are positioned in ‘perfect’ alignment. I have always told my clients, ‘perfect’ posture becomes poor posture if held long enough.

What’s the answer? MOVEMENT = less time spent static. I’m not advocating treadmill desks but here are some simple items you can incorporate in your static day.

• hange from sit to standing every 2 hours
• Move items that use intermittently further away on your desk and alternate left to right side of working surface. Ex. stapler, water bottle just far enough away so that you lean slightly
• There are a various repertoire of exercises or movements that can be catered to your problems you can incorporate.

I believe standing promotes more movement naturally but it is not a remedy from prolonged sitting. As a side note, recent research has shown that occupations that require standing all day showed greater cardiovascular health risks than sitting.

In short, MOVE more.

Rob Iwasaki, BScPT, BScKin, Clinical STOTT Pilates, CAFCI