For a few months I’ve had a nagging pain in my right hip flexor. I attributed it solely to my tight hips and hamstrings and stretched in a low runner’s lunge occasionally, assuming that would solve everything. If I’ve learned anything over the years of running and injuries it’s that you have to look at the whole picture. Just stretching occasionally works as well for muscle tightness as walking one mile and eating a pint of ice cream does for weight loss. There’s no magic pill, you have to make a lifestyle change.
That change for me? Stop sitting. At least, stop sitting as often.
Even though I love running and physical activity, I can be a serious couch potato. Let me clarify, I don’t think that is bad all the time. Trust me, we all need (and rightfully deserve) our lazy days. However, when I’m sitting in class for more than 3 hours a day, sitting at work and then sitting at my desk at night, the “damage” starts to take a toll. My legs being the first to notice.
After weeks of stretching, physical therapy, strengthening my hips/glutes/quads and running LESS, I decided to make a simple change. I’ve put together my own make-shift standing desk before (using KIND bar boxes, of course) but I would use it for a day or so and then put the boxes under my desk. This time, I wanted to see if sitting less consistently had any influence on my hip pain. I made a mini-goal to keep the standing desk for two weeks.
I didn’t calculate the exact hours spent at the stand-up desk (maybe about 3 hours a day) but it’s been more than two weeks now and not only does my hip flexor not hurt, but I’ve been very productive on my computer. Could it be a fluke? Absolutely. But I’m not complaint about the so-called results.
I’m sure you’ve read the myriad of benefits of standing desks (here’s one article, if not) and I think a small change like sitting less can be an easy addition to my lifestyle. I physically could not sustain having a standing desk permanently (I read that long hours can be hard on your legs…and I like sitting) but I think having the option of standing or sitting is a happy medium.
Sometimes the change we need, mentally and physically, is right under our nose. Or stacked under a desk, in my case.
Do you have a stand-up desk?
How many hours a day do you sit? I sit for too many hours so any small change helps
Small changes can go a long way. I encourage my clients to stand at work as often as possible!
I hope to one day work in an office that promotes standing desks!
I really want a stand up desk! I recently heard a story on NPR that talked about companies that offered this option; unfortunately they’ve found that most people grow tired of the desks after a while and they unused. But…I still want one :)
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That’s exactly why I haven’t invested in a real standing desk- I’m afraid it will be a waste of money! My make-shift desk is good for now.
Agreed – small chances help so much. At my old job, I had options for a standing desk and a treadmill desk and I loved it! I found I was so productive, I got in some extra steps, and just like you, no hip flexor pain. Now that I am working at home, I have to make myself take walk breaks throughout the day, or do a makeshift standing desk. Working on making my own! Good luck with it – once you start it, it’s hard to go back to sitting all day!
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I’d be curious if a treadmill desk is as effective as this has been. I’d be afraid to fall off!
I don’t know quite how many hours a day I sit, but I often use my (lofted) bed as a standing desk to mix it up when I’m studying. It’s super helpful for my neck and back, as well as my hips!
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That’s a good idea! I think it has helped my back too.
i spend a LOT of time sitting. Way too much between my job and then the hours i’m home at night. Some people in my office have standing desks but out of the 300 employees in Baltimore, I think I can name 4-5 that actually do it, so part of me would feel awkward. My mom has one in her office and she loves it and I’ve thought about getting one of those medicine balls so I’m not slouched over all day in my chair. It’s pretty amazing to hear that you had such a drastic change!!!
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At my job last summer I really wanted to get a standing desk but I had a cubicle so I would be too awkward. Maybe one day when I’m in a corner office haha
Ahh I love it! I’ve gone back and forth with a standing desk.. mostly alternating standing up and sitting down throughout the day. But like yours, mine has always been pretty hand-made, and therefore, not exactly the most “optimized” for my height or whatever. Let us know how it goes! :)
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Yes, I like alternating too. I try to save my “goofing off” internet time for when I’m standing. At least that’s somewhat productive, right?
I have a standing desk from Varidesk and I love it! It us so nice to have the choice to sit or stand so I don’t get tired of either.
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That’s great that you have a real one! Is it adjustable? Just having the option to sit and stand is ideal.
i would love to try a standing desk. no option at my work. and literally i spend ~ 10 hrs per day at work and seriously other than walking to / from meetings/bathroom/printer/etc i am sitting the entire time ! sometimes if i talk on the phone i try to stand but thats only if i dont need my computer. i do have a small stand my laptop is on that has helped my neck pain tremendously and i use a back pillow on my chair to encourage me to sit up straight but im probably super stereotypical sitting all day person. im sure thats why i ahve to work out like CA-RAZY to keep my weight in check. i try to break here and there to walk – i mean you gotta pee sometime right, but generally its just not possible with my work.
I also think you are right. standing all day is not good either. especially in heels. i guess until workplaces get on the bandwagon we will all still be sitting. mostly my place is only concerned with the correct height of your computer screen and telling us to exercise more. i too have hip flexor issues and never really considered that so much sitting is the culprit but it makes total sense !
I can’t imagine standing in heels all day. Those things would come off right away. I think the combination of stretching and standing/moving more often did the trick for my hip flexors. I’m not sure I can credit all of the change to the desk. But I am more productive now!
Yes! Every chance I get now, I am standing! Since I get to all my classes super early, I always stand until we have to start. Everyone looks at me weird as they slowly come in an hour later, but I need to stand!!
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Haha I’ve never thought of that! My 3 hour class is the hardest. Lots of bathroom breaks.
I had a convertible desk at my old job, but I really raised it, since hand-cranking it up and down was such a pain in the butt. I also found I would just slouch while standing, instead of sitting up relatively straight. Good for you for making it work!
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I have to catch myself from slouching while standing. That’s definitely not an automatic adjustment!
So funny I have a nutribullet box at my desk at work where I started standing a couple weeks ago. Sometimes my feet hurt a bit but I definitely am more alert standing than I am sitting. Now I just have to find something to help the “face in a screen all day” dilemma – Can’t wait to hear how this turns out!
I will pay BIG bucks to whoever solves the “face in a screen all day.” It’s frustrating that all of my work (and I know yours…and most people’s) is on the computer. The cause of many headaches I think!
Love this, Emily. We’re on the same page – I never can sit too still so I found that a standing desk is the perfect remedy. Can’t wait to read your thoughts on your experiment!
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