If you decide to buy your own sit/stand desk, or you already own one, here are some common mistakes you need to avoid to ensure you sit and stand the right way.
It's no news that standing work has become the new normal in the modern office. Standing desks are popping up in offices around the world as people start to realize the benefits of standing instead of sitting all day. A standing desk can be a great tool for improving your health, productivity and collaboration at work, but be aware that there is a wrong and right way to stand. Here are some common mistakes you want to avoid.
1. Standing for too long
Many people are used to the belief that if you have a standing desk, you should be standing all day. This is far from the truth. Research shows that it is actually recommended that you try to stand for two hours at the beginning and eventually four hours a day, alternating between sitting and standing. Too much of anything is a bad thing, so don't negate your standing advantage by giving up sitting entirely.
2. Inappropriate height for standing desks
Even when sitting, many people's desks don't fit their body height, but when standing, when your desk doesn't match your height, it can get really fast.
A good rule of thumb for standing desk posture and height is to keep your elbows at no less than a 90-degree angle and keep your screen at or slightly below eye level. If you're having a hard time getting into a standing routine, or feel like your standing desk isn't doing its magic, a monitor arm can make a world of difference. Height-adjustable desk to help you maintain proper standing desk posture.
3. No anti-fatigue mat
If you find your feet are particularly tired from standing all day, you may not have an anti-fatigue standing desk mat. Having a cushion under your feet not only provides you with extra cushion for comfort while standing, but also encourages movement while standing.
4. Stand still
One of the many benefits of standing instead of sitting is better ability to move around while working. Having a contoured standing mat or fun music can help you move around your desk and make the most of your standing time.
5. Bad posture
Posture is very important to our health, yet we rarely pay attention to it in our daily life. Bad posture while standing can really affect how long you can stand and end up making your back pain as bad as sitting. It can also lead to a variety of health problems, from general fatigue to vasoconstriction. To improve your working posture, you should:
- Stand with head back, hips straight, spine in an "S" curve
- Maintain good ergonomics: find a good chair with proper pelvic support and knees at 90 degrees
- Raise monitor height to eye level
- Tilt the monitor 20 degrees
- Switch to a standing position every 20-30 minutes
Sitting Tips----While many people choose a standing computer desk because they can move more through the day, we know that sometimes you have to sit. As we move towards a healthy life, we believe it is vital that you sit correctly and maintain good posture. Not only will this improve your back and neck condition, but it will also ensure that the benefits of a sit/stand solution are not negated. Below you'll find some tips you can use when you want to sit down.
How to sit at a standing desk1. Support your back
The first step you can take to reduce back pain is to adjust your office chair or electric standing desk bench to support your lower back. Proper support while sitting can reduce stress on the back. Ideally, adjustable chairs allow you to vary height, backrest position and inclination, allowing you to find the most suitable and supported sitting position. Another way to relieve back tension is to keep your knees in line with your hips by lowering the seat or placing your feet on the footrests. When you're sitting in a chair, make sure your hips are pushed back into the chair as far as possible while actively trying to sit up straight, but comfortable and relaxed. As a byproduct of this sitting position, you'll notice that your breathing may be easier because your ribs can move more freely and your spine is supported by the chair.
2. Find the right position for the wrist
In the correct sitting position, you should be able to use the keyboard with your wrists and forearms straight. This is essential for preventing repetitive strain injuries that can damage the wrist and forearm. Your elbows should be against the side of your body, forming an L-shape at the elbow joint, which is the position standing desk with keyboard tray creates for you when you're standing at your desk and working.
3. Keep your feet firmly on the floor
One reason we recommend a footrest is that your feet should be firmly on the floor when you sit down. This reduces stress on the back by providing solid support under each leg. Crossing your legs can be comfortable, but can cause hip problems and cut off blood circulation to your legs. It can also cause your back to tilt to one side or the other, putting more pressure on one side and often causing back pain or stiffness.
4. Look forward, not down
Placing your computer screen slightly below eye level reduces stress on your neck and shoulders, which can lead to a hunched back and very poor posture. Keeping the screen at this level also reduces the risk of eye strain, a common complaint of workers who sit in front of computers all day. By angling the screen slightly below your eye level, your neck is in a more natural position, reducing strain on your back.
So, you decide to take the big step and buy a standing desk. Maybe you've gone the DIY standing desk route and built one for yourself. what to do? For many unfamiliar, the next logical question is, how do I use my new standing desk?
If you bought a standing desk, chances are it's adjustable. The most popular type of standing desk is called a sit-stand desk. These will give you the flexibility to sit and stand throughout your workday. With that in mind, we'll discuss how to use a standing desk in both sitting and standing heights.
There are four common questions associated with using a new standing desk. We'll go over each question in detail, and after that, you should be able to use your new standing desk with confidence.
As mentioned above, when we talk about using a standing desk, we mean sitting and standing height. Having said that, we should first look at how to properly position a standing desk in a sitting position. Then, we'll see how to position it at standing height.
The first thing you need to do is get yourself properly seated in an office chair. This position should have your feet flat on the floor. You'll want to place your arms comfortably at your sides; your hands should be at or slightly below elbow height. Where your hands are now is the height required for a seated typing task. To find the right standing height, we'll do a similar setup. Standing with your feet shoulder-width apart, you need to comfortably place your arms by your sides and your hands at or slightly below elbow level. This is the standing height required for typing tasks.
If you're using an anti-fatigue pad or switching to a different shoe, consider the thickness of each shoe. This can affect your standing height by up to 2 inches, depending on the mat or shoes. This can make a big difference to your correct standing height.
As mentioned above, when we talk about using a standing desk, we mean sitting and standing height. Having said that, we should first look at how to properly position a standing desk in a sitting position. Then, we'll see how to position it at standing height.
The first thing you need to do is get yourself properly seated in an office chair. This position should have your feet flat on the floor. You'll want to place your arms comfortably at your sides; your hands should be at or slightly below elbow height. Where your hands are now is the height required for a seated typing task. To find the right standing height, we can do it with a height-adjustable desk. Standing with your feet shoulder-width apart, you need to comfortably place your arms by your sides and your hands at or slightly below elbow level. This is the standing height required for typing tasks.
If you're using an anti-fatigue pad or switching to a different shoe, consider the thickness of each shoe. This can affect your standing height by up to 2 inches, depending on the mat or shoes. This can make a big difference to your correct standing height.
Note: The industry standard for common desks is 29 inches to 30 inches tall. After completing this exercise, you will quickly discover that standard desk heights are only suitable for a small group of people. One of the added benefits of a sit-stand desk is the flexibility to sit properly.
2. How often should you stand at a standing desk? I think one of the worst things people do when they first get a standing desk is trying to stand all day. Standing for too long is one of the most common mistakes new users of standing desks make. Like sitting, at one point you're standing for too long. While standing for too long is not the same problem as sitting for too long, they can be just as bad.
Standing regularly is an easy way to burn yourself out and stop using your desk. That being said, there isn't a clear science on how much your desk should stand. It really comes down to finding a good mix in your day.
When people first start using electric standing desks, it's best to stand in your daily routine for smaller periods of time. An example is trying to stand for 10 minutes for every 50 minutes of sitting. This will make you move twice an hour. Once you start to master it and your body adjusts, you can increase the amount of standing. You may find your feet feel sore and tired first. Others may experience back fatigue or leg fatigue. Over time, you will be able to adapt to a 50/50 situation. Spending half the time sitting and the other half standing is a great combination.
You may also find that you are more productive sitting or standing for different types of work. If I want to really focus on writing, I personally like to sit. You may be the exact opposite, but you know where I'm going. Finding your preferred position will help you understand how often you should be standing at a standing desk.
While we briefly touched on this in the section above, how long it takes you to get used to your desk will vary. If you are healthy and have an active lifestyle, you may get used to standing fast. If your goal with a standingcomputer desk is to get in better shape, it will take longer.
Starting with a shorter standing time will help your body adjust more quickly without getting tired. Shocking your body with standing all day is not going to give good results. Introducing anti-fatigue mats can be a great way to make standing more comfortable. If you have a comfortable pair of tennis shoes, we recommend them. Providing a good base is the key to being comfortable while standing.
4. Can a standing desk hurt your back or neck?Knowing how to use a standing desk properly is key to protecting your body from injury. Tom is by no means a doctor, but lately he's been using a standing desk. He has quite a few back injuries. But none of these were the results of using his standing desk.
Instead, he had to use his wooden standing desk to work during the injury. Not putting his body on the office chair keeps my back slack and reduces the stress that usually comes with sitting in an office chair.
That being said, we can see how overuse of a standing desk can lead to problems, especially if you don't build tolerance. If you find yourself tired, it's best to take a break. Pushing on your body can lead to injury later on. Excessive standing can fatigue the muscles, which can lead to poor posture and eventual injury.
