Here’s an introductory step to step guide in how to get the most out of your standing desk.
To determine the perfect working height of your standing desk, relax your shoulders and create a 90- degree angle with your elbow, and your forearms parallel with the desktop.
Adjust the height of the desk to just below the forearms.
How to set up a standing desk for sitting
Your thighs should be parallel to the ground, with your feet sturdily placed on the ground, shoulder width apart. It is important to ensure that you are using an ergonomic chair, with adequate adjustment.
Wrists must be roughly in line with your forearms, parallel to the floor.
Keep your head and shoulders in the upright position, with ears in line with your shoulders as a guide. Eyes should always be in line with the top third of the screen. If this is not possible with the standard issue screen stand, then it is essential that a monitor arm used to ensure that this is facilitated.
For optimum posture, ensure that your rib cage is directly above your hips, so that your torso is not angled towards or away from your desk as this will result in unnecessary strain on your lower back and neck.
How to set up a standing desk for standing
As with setting up for a seated position, your feet should be sturdily planted on the ground, shoulder width apart. Wrists must be roughly in line with your forearms, parallel to the floor.
Keep your head and shoulders in the upright position, with ears in line with your shoulders as a guide. Eyes should again be in line with the top third of the screen. If this is not possible with the standard issue screen stand, then it is essential that a monitor arm used to ensure that this is facilitated.
Finally, your knees should be straight, but not locked out – if your knees are locked out, then you’re likely to be leaning backwards slightly, which will cause strain and longer term issues with your lower back and pelvis.
It is widely advised, that when working at your standing desk, you should start by spending at least a minimum of two hours on your feet spread over intervals throughout the day, with a target of reaching four hours standing in an average eight hour working day – as any seated work needs to be interjected frequently with standing work.
In addition to avoiding remaining in the seated position for extended periods of time, remaining in a static standing position should also be avoided. Healthy Workspace advise changing position, or transitioning weight between legs to ensure a reduction in leg fatigue.
As well as shifting weight from one leg to the other, to both etc, Healthy Workspace recommends trying a purpose built stool or ball to stimulate movement whilst working, also called active working. It is important to note that occupational standing has never been proven to bring about any detriment or harm towards your lower back or neck, but will give relief of tension to muscles and bones. With these tips on how to set up a standing desk, we are sure you’ll have a great ergonomic journey!
