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Finding Balance: Sitting vs. Standing for Dental Professionals
Using a saddle stool and alternating between sitting and standing are just 2 important ways the dental staff can strive for good posture and better health.
As dental professionals, we often spend most of our workday sitting in static, awkward positions. While this may seem inevitable in our profession, it can lead to short- and long-term health issues if not managed correctly.¹ The key is finding balance in our daily habits, routines, and tools.
In this article, we’ll explore the risks of prolonged sitting, the importance of good posture and breaks, and the benefits of using a saddle stool and alternating with standing to support overall well-being as dental professionals.
The Risk Factors of Sitting for Dental Professionals
Sitting has often been called “the new smoking” due to its adverse health effects.² Unfortunately, sitting for extended periods is common in dentistry, especially when treating patients chairside. Prolonged sitting can contribute to musculoskeletal disorders (MSDs), particularly in the back, neck, and shoulders. Sitting for long periods can lead to tightness and tension in muscles, reduced circulation, and even increased risk of cardiovascular issues, diabetes, cancers, and more.³ Lack of movement restricts blood flow to the lower extremities, increasing stiffness and discomfort.
These issues are even more pronounced for dental professionals, who often sit in awkward positions, leaning over patients to see inside their mouths. Studies show that 97% of dental professionals experience some form of work-related pain throughout their careers.⁴⁻⁵ Poor posture exacerbates these problems. When we slouch, round our shoulders, or lean too far forward or to one side regularly, we add pressure to the spine and the muscles that support it. Over time, these misalignments can lead to chronic pain and even injury. However, when we sit with proper alignment, our spine maintains its natural curves, supporting our body’s homeostasis and promoting optimal function.
Sitting Well: Optimizing Seated Posture
The good news is that we can reduce the risks associated with sitting by focusing on better posture and incorporating breaks. Here are some tips for sitting well in the dental office:
1. Feet flat on the floor: Keep your feet flat and ensure your hips are higher than your knees to reduce strain on your back and hips.
2. Align your spine: Sit with a long spine, maintaining its natural curves. Engage your core muscles to support your lower back, optimize posture, and prevent slouching.
3. Head over shoulders: Keep your head aligned over your shoulders, with your shoulders relaxed. Avoid hiking them up toward your ears, contributing to neck and upper back tension.
In addition to good posture, taking regular micro-breaks is essential. Set a timer as a reminder on your phone or schedule to get up, stretch, or move around throughout the day. Helpful stretches like neck or wrist rolls, a forward fold, or a chest opener are easy to implement throughout the workday. These small breaks help reset your posture, improve circulation, and give your muscles a much-needed breather.
The Saddle Stool: The Best of Both Worlds
A saddle stool can be a game-changer for those looking to reduce the strain of sitting without standing. Unlike traditional chairs, saddle stools encourage a sit/stand position that naturally promotes better spinal alignment and engages the core. Sitting on a saddle stool helps tilt your pelvis forward, maintaining the spine’s natural curves and reducing the tendency to slouch.
The saddle stool keeps your body more active throughout the day by placing you in a semi-standing position. This posture allows for a more open angle between the torso and the thighs, reducing tension on your hips and spine and helping distribute weight more evenly across your sit bones. For many dental professionals, the saddle stool offers a comfortable middle ground between standing and sitting, giving you the support of a seat without the drawbacks of prolonged sitting.⁶
Not every saddle stool is created equal. Dental professionals should invest in a quality saddle stool designed for dentistry. Saddle Stool companies like Crown Seating and BQ Ergonomics offer high-quality saddle stools designed for dentistry. Additionally, dental professionals should find a saddle stool that fits their body. Every practitioner is built differently (height, leg length, hip width, torso length, etc.), so it is essential to try different saddle options to find the one that feels good and supports your body best.
The Benefits of Standing
Let’s talk about standing. Regularly standing can relieve the risks of prolonged sitting while increasing muscle engagement, promoting better circulation, and helping you stay focused. When standing, your body distributes weight across your legs and feet, which takes pressure off the spine and reduces stiffness in the hips and lower back.
However, as with sitting, standing should be done correctly to avoid strain. Here are some tips for maintaining a neutral posture while standing:
1. Feet hip-width apart: Keep your feet hip-width apart to ensure even weight distribution and balance.
2. Knees slightly bent: Avoid locking your knees, which can lead to muscle fatigue and restrict blood flow. A slight bend in the knees helps keep your legs strong and stable.
3. Engage the core: Just as with sitting, engage your core muscles while standing to support your spine and maintain good posture.
4. Head Over Shoulders: Align your ears over your shoulders, keeping the shoulders relaxed. Avoid rounding or leaning forward, which can strain the neck and back.
Finding Balance in Movement
Alternating between sitting and standing throughout the day is one of the best ways to keep your body healthy and balanced. Whether treating patients or working at your desk, incorporating both into your routine will keep your muscles engaged and your spine healthy.
Balance is key. By experimenting with what works for you—sitting in a saddle stool, standing periodically, or taking regular breaks—you can create a healthy routine that supports your career and overall well-being. Pay attention to your body’s signals throughout the day; if you feel stiff or uncomfortable, it’s a sign that it’s time to shift positions or take a quick stretch break.
Dentistry is demanding work, both mentally and physically. By focusing on ergonomics, using tools like a saddle stool, and prioritizing movement, you can prevent pain and protect your health for the long haul. It’s about more than just avoiding discomfort—building a sustainable, healthy career in and out of the office.
For more articles from this author, including "Optimizing Ergonomics: A Guide to Creating a Healthy Work Environment for Dental Hygienists," visit Modern Hygienist at https://www.dentalproductsreport.com/hygiene.
