Post by : Saif Rahman

A recent study conducted in Australia highlights the effectiveness of a straightforward routine in helping office workers mitigate back pain. The approach is simple: sit for 30 minutes, followed by a 15-minute standing break. This 30:15 method proved more beneficial than allowing individuals to create their own personalized sit-stand schedules.

Published in Applied Ergonomics, the research involved 56 office employees over a three-month period, all utilizing sit-stand desks while experiencing lower back pain. Participants were divided into two groups: one adhered to the fixed 30:15 regimen while the other crafted personalized plans with physiotherapist assistance.

The findings were significant. Those in the 30:15 group reported a more substantial decrease in back pain, with their worst pain decreasing by 1.33 points on a 10-point scale, and average pain by 0.83 points.
Meanwhile, the personalized group saw only a 0.69 point drop in worst pain, with average pain levels remaining relatively unchanged.

Additionally, workers adhering to the established schedule reported feeling more focused and less stressed. They also maintained the routine more consistently, with approximately 72% of them following the pattern at least five times daily, compared to just 29% in the personalized group.

What made the 30:15 rule more effective?
Experts suggest that personalized arrangements may seem advantageous, yet they often lead to confusion. Several participants opted for prolonged sitting or standing durations, such as sitting for over two hours or standing for 45, which did not alleviate their back discomfort.

Interestingly, the personalized group spent an average of 72 more minutes standing each day, but this additional standing did not contribute to pain relief. The straightforward routine was superior because it removed the need for decision-making; participants simply followed the uncomplicated plan.

The 30:15 ratio aligns with the body's comfort zones, as sitting for more than 30 minutes is typically excessive, while standing for over 15 can lead to strain. This balance is conducive to typical office tasks, such as managing emails or having brief conversations.

The study demonstrated that frequent position changes did not hinder productivity. Participants in both groups experienced alleviated neck pain and aimed to limit prolonged sitting. Nevertheless, after three months, adherence to the routine waned, particularly among those working from home without appropriate desk setups.

This research indicates that a simple, structured routine may yield better results than a flexible one. For those spending extended hours seated, the 30:15 sit-stand approach presents an effective and straightforward method to alleviate back pain and stress.

#Health #Wellness