Dr. Michael Rosson D.C
Tips For A Better Standing Desk
Your body was meant to move so sitting for extended periods of time at a desk can get uncomfortable. Most of the time, workstations are not properly positioned which can cause your neck, shoulders, and back to stiffen up. The best way to combat this issue is to transition from a sitting to a standing position as you work.
Although purchasing a sit-stand desk is a great first step, to ensure you are comfortable, your body and your workstation need to be in the right position. Here are some tips to help you get started:
Position your body so your chin is level with the floor, shoulders are relaxed, elbows stay close to your body, and keep a slight arch in your lower back. Sitting and standing in this position will reduce strain on your muscles and allow you to work for longer periods of time. Using a footrest to alternate the pressure of your weight on each leg while standing can help enhance standing comfort and decrease excess strain on the hips and low back.
Keyboard and Mouse
These two are generally the most used items on your desk. Your mouse and keyboard should be just within your reach when your elbows are bent at 90 degrees. This will decrease excess strain on the muscles of your shoulders and upper back. And don’t forget to take frequent breaks from typing and mousing to prevent overuse injuries.
Correct positioning of the monitor is key to keep neck issues away. The top one third of the screen should be at eye level and roughly an arms length away from your body. Just like how you need to take breaks from typing and mousing, don’t forget to rest your eyes from the monitor. Use the 20-20-20 rule and every 20 minutes, look 20 feet away, for 20 seconds.
Neither sitting or standing all day is optimal for your body. Try alternating between sitting and standing every 30 minutes. Setting a timer on your phone is an easy way to remember when to switch. As you are getting used to alternating positions, you can start with 15 minute intervals and build your way up to 30 minutes.
Shoes and Footwear
It is best to wear good supportive dress shoes or low heels when standing to work. High heels place stress on your lower back and tighten the calves and aren’t good for standing in one place for long periods.
Sit to stand desks can provide many benefits in the workplace but only if set up and used properly. If you want to get the most out of your workspace, start by following these simple tips. If you have been experiencing chronic or nagging pain while working, call us at (408)-256-3831 or schedule online. Chiropractic care along with optimal ergonomic practices provides the best results. If you would like more information on ergonomics, keep an eye out for our next article !