A Simple Guide to Proper Sit-Stand Desk Ergonomics in 2020
Why Use a Sit-Stand Desk?
If your job requires you to sit at a desk or in front of a screen for a long period of time -- chances are, you feel some stiffness in your neck, or perhaps tightness in your forearms. Bad posture while sitting for long periods of time can also lead to acute or chronic neck or back pain.
You might get up periodically to get your blood flow going again.
But after some quick stretches or a lap (or three, if you like to stay active) in your office/around the neighbourhood -- you’re right back in your less-than-comfortable chair -- hunched over your desk, dreading over your unread emails, watching your slowly coffee run out...
It’s a vicious cycle.
How Often Do You Sit or Stand in a Day?
Studies have shown that people, on average, go from sitting for upwards of 7 hours a day, to standing for just as long. If you're working the #laptoplifestyle, remember to give yourself a break from time to time!
Harvard Health Blog recommends standing for at least 30-60 minutes a day to start, and to gradually working your way up. Everything in moderation.
That's why office workers, digital content creators, small business owners, remote workers, tech companies and enterprise businesses (including teachers and artists, and even the big guys, like Apple, or EFFYDESK's own customers, Arc'teryx or Fairmont Hotel & Resorts) are all switching to an adjustable-height work station model.
Moreover, they're opting for sit-stand desks in 2020, like our award-winning EFFYDESK, to increase productivity and promote healthy ergonomics at the workplace.
Choosing EFFYDESK means you have the option to switch from standing to sitting while working with the push of a button.
EFFYDESK works smart, so you can too.
In this article, "A Simple Guide to Proper Sit-Stand Desk Ergonomics in 2020", you’ll learn the basics of using an electric standing desk to help remedy these problems.
You won’t just have an optimized, height-adjustable workstation, but you’ll get to reap all the benefits that come from using it, too!
From improved posture to reduced risks for serious or chronic health problems, a sit-stand desk is your number one solution to proper office ergonomics in 2020.
Now, without further ado, let's get started!
Desk-Job, Sedentary Lifestyle Health Risks
In a world where experts have warned that sitting is the new smoking, this type of desk-job, sedentary lifestyle can be detrimental to both your physical and mental health:
'If you live a sedentary lifestyle, you have a higher chance of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety."
-- "The dangers of sitting: why sitting is the new smoking", Better Health Channel by the Victoria State Government of Australia
That is, if you don't kick your bad-desk-job-habits to the curb.
Luckily, advanced modern-day technology, plus a small team of dedicated, seasoned engineers and designers from Vancouver can help you boost productivity, creativity and improve ergonomics in your day-to-day workspace.
Standing Desks 101: Best Practices
First things first, your set up!
Sit-stand desks are going to require a lot of sitting, and a lot of standing.
But it's the fact you'll be able to alternate swiftly in between that makes all the difference.
Want even better results? You'll want to lay out an anti-fatigue floor mat to create a padded, comfortable office workspace for you to move around in.
To get the most out of your ergocentric sit-stand desk, you should also prepare to use supportive footwear, so you can go from sitting to standing, at ease.
This could mean runners or sneakers, or perhaps something to switch into once you're settled in at work, if that's your sort of thing?
Next, let's move onto posture.
Mayo Clinic recommends for you to keep your body straight while working.
- Reduce any awkward neck craning with a monitor desk mount, which is designed to keep your monitor at a comfortable height for you.
- To relieve neck tension, make sure that your monitor is an arm’s length away. The top of the screen should either be at eye level or slightly below that.
Now, what about your arms?
- Keep them close to your body in a relaxed manner.
- Adjust your standing desk so your forearms and wrist rest comfortably on the desk surface. (Your keyboard and mouse should both be on the same level, and within reach.)
- If you use the phone regularly or place calls often, consider investing in a headset instead of cradling the phone between your shoulder and your head.
- If you use items like a stapler or hole punch regularly, make sure they are within reach on your desk surface to avoid excessive stretching throughout the day.
Quick Check: Are you straining to reach or see anything on your standing desk?
If so, be sure to adjust accordingly. You should be able to work in an upright, relaxed state.
Can’t sit or stand for too long? Not a problem.
Concerned about how a sit-stand desk might affect ongoing issues?
Follow these tips to combat acute or chronic neck, shoulder or back pain and stain, by improving your sit-stand desk office workspace:
Care for Those with Carpal Tunnel Syndrome
If you experience carpal tunnel or other forms of numbness or pain in your wrists and forearms, standing desks are an excellent way to increase comfort and relieve stress on your joints.
An ergonomic desk setup for carpal tunnel is also a great way to prevent existing or further damage. A sit-stand office desk allows you to fine-tune the height of your workspace, so you no longer have to extend or bend your wrists when typing.
Let's Reduce Recurring Neck or Back Pain
Participants in this study reported a mood boost when they used standing desks:
- Up to 32% improvement on lower back pain after using a standing desk for several weeks.
- Upper neck and back pain was reduced by 54% in four weeks.
Worried 'bout Them Kneecaps While Workin'?
If you ever find yourself locking your knees while using a sit-stand desk, it might be a sign that you've been standing for a little too long. Make sure you take frequent breaks, and alternate from sitting to standing accordingly, to avoid knee pain.
PRO TIP: Adjust your desk back down to a sitting position for 30-60 minutes before standing up again.
Working From Home? EFFYDESK is Here to Help!
At EFFYDESK — we design, mould and deliver the best Electric Standing Desk for professional or personal use. Our award-winning ergonomic office chairs ensure that office workers are protected against desk job damage, and are well-equipped to maximize efficiency and morale in the workplace — wherever that may be for you.
Browse our signature Standing Desks, Office Chairs and Monitor Mounts designed to boost workplace productivity, so you can get more done, more comfortably. For local Vancouver customers: EFFYDESK offers fast and reliable installations, too! Claim your 30-day free trial today.
To learn more about EFFYDESK’s products and services, be sure to check out our FAQ page or browse the blog archive for other helpful articles on ergonomics in the workplace.