Standing desks have offered many professionals a solution to work with high levels of focus by eliminating the ability to rest. Getting a standing desk for your home office or using one in the workplace can significantly help improve efficiency and productivity and may even help you lose some more calories when compared to sitting. However, you need to be able to set it up and use it ergonomically to see the benefits of this device. Thus, this article provides you insight into how to make your standing desk more ergonomic than before.
How to Make Your Standing Desk More Ergonomic for You – Setting It Up Right
You can make some basic adjustments when using your height-adjustable office desk to improve its ergonomics. You can also add a few accessories that can help and follow some healthy ergonomic practices. So, here's what you should keep in mind.
Adjust the Desk to Enable You to Work in the Best Posture
The most effective method of making your standing desk more ergonomic is to correct your posture. You will most likely need to set up your desk in a way that enables you to maintain the correct posture. Moreover, you may need to make some tweaks to other items on your ergonomic office desk.
So, here are some vital aspects of your standing posture that you must keep in mind.
Keep Your Back in the Ideal Position
Make sure that your back is upright. This position is known as keeping your body neutral. Therefore, you shouldn't have to force yourself to maintain that position. Your spine, neck, ears, and lower back should be in a straight line. This way, you'll be in the line of gravity. So, you won't be leaning forward or backward—which may cause strain on your spine in the long term.
Keep Your Feet in the Ideal Position
Make sure that both feet are flat on the ground. You should not let one-foot rest on its side when standing. That way, you'll force most of your body's weight on one leg. As a result, you may strain that leg's knee and ankle joints. Moreover, you'll also create an awkward position for your back because you won't have both legs equally supporting your upper body.
Keep Your Elbows in the Ideal Position
Adjust the height of your standing desk so that your elbows are in the ideal position. Here's where a height-adjustable office desk like the E5 standing desk can come in handy. This desk by FlexiSpot allows you to adjust the height of the desk anywhere between 24.4 inches and 50 inches. Thus, this table can accommodate users between 4 feet 6 inches and 6 feet 7 inches without a problem.
It also means that you can use this desk in seated and standing positions with ease. Its dual-motor system makes that quick and convenient. Moreover, it also has a reminder option to help inform you when to switch between working positions.
Regarding the elbow position, you should adjust the ergonomic standing desk height so that your elbows are at the same level as your wrists or slightly above them. This way, your wrists will be relatively straight, limiting the risk of wrist injuries. So, make sure that your forearms are parallel to the floor or slightly angled downward. You'll also help keep your shoulders relaxed by standing in this position.
In addition to that, keep your elbows at about 90 degrees. You may need to move closer to your desk to do that. You can also increase the angle to 120 degrees. Avoid extending it further because you may need to lean forward to type on your keyboard in that case.
Keep Your Head in the Ideal Position
Adjust the height of your screen so that your head is in the ideal position. As mentioned above, your neck should be in line with your back. However, you should also not tilt your head downward or upward because that can lead to neck and eye strain.
Keep the upper half of your screen at about eye level when standing straight. You may need to use an ergonomic monitor arm if your regular monitor stand does not offer that level of adjustability. Keeping your screen in the ideal position can also help reduce the risk of you leaning forward to look at something on your screen. On that note, also keep your screen at about arm's length from your eyes. In that case, you won't need to move closer to your screen to read small text.
Use Accessories That Will Maximize Your Comfort
Below are some accessories you can consider using with your standing desk to make it more ergonomic for you.
A Standing Desk Anti-Fatigue Mat
One of the best accessories you can get for your desk is a standing desk anti-fatigue mat. The MT1B mat by FlexiSpot has a cushion that's 0.75 inches thick, which helps support your back. This particular mat is also made of durable materials, allowing you to get the most out of your investment. It also has an anti-skid bottom, preventing slippage on different types of surfaces. So, you won't have to worry about falling by accident at the workplace if your desk is on a tiled surface.
You should also make it a point to wear comfortable shoes when you're working at an ergonomic standing desk. This way, you can help reduce fatigue in your lower body, allowing you to maintain the ideal posture for longer periods.
Standing Desk Casters
You may want to consider getting standing desk casters if you need to move your desk around. This feature is helpful for professionals working from home in small spaces. Thus, it can improve home office ergonomics, allowing you to move toward a more well-lit part of the room, for example.
Switch Between a Standing and Seated Position During Work Hours
If you work at a desk for several hours a day, you should alternate between a sitting and standing position. One of the most important reasons for doing so is to reduce fatigue and strain on your knees and ankle joints. Standing in one place for too long can be detrimental to your health in the long term.
At the same time, you are likely to compromise your posture if you stay standing for too long. Your back muscles and leg muscles may start to fatigue with time. So, you may start to slouch your back or rest on one leg instead of both. So, alternating between standing and seated positions helps you maintain your posture more effectively. Thus, make it a point to spend about one hour in a standing position and one hour seated.
You can utilize the memory settings on your height-adjustable office desk to improve the convenience of moving from these two positions.
Adjust Your Seat for the Best Ergonomics
When you sit at your desk, make sure that you have set up your seat in the correct position. So, most ergonomic rules are the same as the standing position, i.e., the position of your elbows, your screen height position, your back and neck placement, etc. That said, there are a few other adjustments you should keep in mind for your ergonomic office chair.
1. Adjust the tilt of the backrest. You should aim for an angle between 100 and 110 degrees. You can also recline it to 115 degrees, but that may make it hard for you to reach your keyboard and mouse without leaning forward. Reclining your seat can put less strain on your hips and lower back. Sitting at 90 degrees or lower can force your body into an awkward position.
2. Adjust the seat height. The ideal height is when your knees are slightly below your hips. You can also determine if you're sitting in the best position if your legs are parallel to the floor. This way, you'll put less strain on your lower back. Moreover, your knees won't have to work harder for you to get off your seat.
3. Make sure your feet are flat on the ground. Letting your feet dangle can hurt your lower back in the long term. In addition to that, don't sit with your heels up. You'll start to hurt your calf muscles as a result.
Take Breaks Every Hour
Make it a point to take a break of about 5 to 10 minutes during every hour of work. During those breaks, move around and stretch your muscles. You can help ensure that your body gets blood circulation, and your muscles can help you maintain the ideal posture.
Last Few Words
Hopefully, this guide on how to make your standing desk more ergonomic can help you make the best of your investment. Making small tweaks like adjusting the height or switching positions can make an incredible impact on your long-term health.
