Khaberni - An experiment showed that office workers suffering from back pain experienced greater improvement when using a fixed schedule of 30 minutes for sitting and 15 minutes for standing, compared to the timing based on individual comfort levels.
According to "Study Finds," the structured approach reduced the worst daily back pains by 1.33 points on a 10-point scale, and improved work stress, focus, and commitment to attendance more than customized schedules did.
Interestingly, the employees adhered to the fixed schedule more consistently, with 72% of them sticking to the fixed schedule at least 5 times daily in the office throughout the study period, compared to 29% for customized schedules.
Working from home posed challenges in adherence for both groups, as reported by the research team from Griffith University, where many employees lacked sit-stand desks in their home offices.
Benefits of the 15:30 ratio
The 30:15 ratio addresses two issues: back pain can increase within 15 minutes of continuous standing, while sitting for more than 30 minutes is considered prolonged sitting that requires stopping.
Standing for 15 minutes feels relieving rather than exhausting, while the 30-minute sitting periods naturally fit with work tasks, such as finishing emails or attending short meetings.
The trial included 56 employees who already had sit-stand desks, and half of the participants in the trial followed the 15:30 schedule, while the other half worked with a physical therapist to set personalized sitting and standing periods based on their usual comfort times.
Benefits of the fixed schedule
The fixed schedule helped in making repeated timing decisions, and participants knew exactly when to change their position without waiting for pain signals or questioning their own judgment. Those with customized schedules faced continuous choices about when to change their positions, which could lead to inconsistent execution.
