Knowing what good standing desk ergonomics means

April 26, 2021

Caricature of showing the health problems of sitting all day

Knowing what good standing desk ergonomics means



With more people working an average of 47 hours per week, how much time you spend at work is an important part of your health. Proper workplace ergonomics will reduce musculoskeletal disorders such as tennis elbow and carpal tunnel syndrome. This is to reduce the chances of back and neck pain. It also lessens the risks of all of the health issues linked with extended periods of sitting.


Here are some points in getting good ergonomics:


  1. For Standing:


  •  Find the ideal standing desk height to eliminate strain from the back, wrists, or elbows.

   

  • Elbows close to the body and the keyboard around hip-level so the hands are at the height of the elbows, or a little lower. Meaning the tabletop should be approximately at or slightly below elbow height. It can be easier with a desk that has a separate keyboard tray.


  •  Wrists are at 170 degrees to the forearm. The hands should not be less than 170 degrees. These are called "claw hands" which strain the wrists.

 

  • The monitor is at eye level and the distance from the eyes to the screen about the size of the screen. For example, if it is a 17-inch monitor, your face should be 17 inches from the screen and should be tilted 20 degrees backward.

   

  •  Shoulders should be straight back, not slouch forward.

    

  • The head should be aligned over the spine so if someone looked at you from the side, your ears line up over the shoulders.

    

  • One leg can rest on a footrest resting firmly on the floor. The best height for the footrest is 10% of your height. When standing, don’t hold any single position for a long period.  Shift your weight from one leg to another, stretch, dance, do yoga exercises, squat, do calf raises, do lunges, etc. Anything to get movement for the legs.

   

  •  Shoes must be comfortable, and no high heels for women. Orthotic wearers are allowed to wear orthotics shoes.

   

  • Items on the desk must be reachable with your arms and do not strain them. Items that are often not used are the furthest from you.

    

  • The mouse should be in close proximity to the keyboard.

    

  • A good standing desk mat help reduce fatigue and make standing more comfortable.

   

  • This is optional for standing. Use a leaning seat that has a 135-degree angle between your torso and legs.  This is ideal to have a footrest in keeping the ankle at a 90-degree angle or use a seat that is connected to a rounded bottom section that will hold the feet correctly.



  1. For someone seated:


  • Elbows should be at 90 degrees.


  • Knees are at 90 degrees.


  • Torso 90-100 degrees to thighs.

    

  • The same thing mentioned above about monitors. They should be at eye level and the distance from the eyes the same distance for standing


  •     Feet flat on the floor or a footrest.

    

  • Try kneeling on one knee with the other leg in front with the foot flat and the knee bent at 90 degrees. Known as “half-kneeling” and is a very helpful change of postural position that improves balance and core stability. This is done while maintaining proper upper body ergonomics at a seated desk. Use a cushion, rolled-up towel, or an anti-fatigue mat to keep the knee comfortable on the floor.


 Another option is adding back support in the chair for the lower back. Enhance the lumbar support on the chair to a comfortable level. This is done by following the natural curve of the lower back. If the lumbar support is not enough, use a rolled-up towel, a cushion, or an ergonomic support device.


For Proper Cell Phone, Tablet, and Laptop Use:


  •  Use a Bluetooth headset, wired headset/earbuds, wireless Bluetooth headset, or speakerphone when talking to the phone.

    

  • When looking down at the phone, it can create what is known as "iposture," or cell phone slump. This puts a lot of strain on the muscles and vertebrae of the neck and upper back. The greater the slump, the more pressure on the vertebrae. Hold the phone in front at eye level.


  •  In getting your laptop at eye level when standing, use a standing desk conversion kit. This is usually on top of your desk. It can raise and lower when sitting and standing throughout the day. A wireless keyboard is ideal to maintain the correct position of the arms


  • Another option is looking at your phone while lying flat on your back.


  • Using a tablet/cell phone holder that is mounted to your desk can keep the device at eye level without straining your arms.


Answers to frequently asked questions about proper desktop ergonomics.


  1. What is workplace ergonomics?


Workplace ergonomic is the science of setting up the workspace that reduces discomfort and strains such as a carpal tunnel or neck pain while improving productivity and efficiency.



  1. How do you ergonomically sit at a desk?


Your elbows, knees, and torso must be at 90 degrees; feet flat on the floor, monitor at a distance from your eyes that's the same size as the screen.


  1. What makes a desk ergonomic?


A standing desk is ergonomic if it has the option of standing, reducing the risks associated with long periods of inactivity. Monitor arms also make a desk more ergonomic.


  1. What is the ergonomically correct height for a desk?


About elbow height so the keyboard is at hip-level and the hands at the height of the elbows, or slightly below. Adding a keyboard tray may help get the correct height.



  1. Are standing desks ergonomic?


It is ergonomic for the reason it gives the user the option of changing positions throughout their day. Sitting for hours at a time can result in back pain and other health issues.



To summarize everything:


  • Sitting & standing are both very bad. Movement is good


  • It’s imperative to understand the basics of good ergonomics to get good results.


  • Make sure to buy a product that can adjust to your body and needs. A good product should have a wide range of adjustability and is easy to use.


  • Listen to your body and explore what makes you happy, comfortable, and productive.


  • Ask for help from reliable, professional experts. You can go to our website, Flexispot.com, to find the best adjustable standing desks.

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