Sitting or Standing Desk Ergonomics: Finding Your Perfect Work Setup
Sitting Desk Ergonomics
Chair Setup
Your chair is arguably the most important component of your sitting desk setup.
Height Adjustment: Your feet should be flat on the ground with your knees at a 90-degree angle. Adjust your chair height so your thighs are parallel to the floor.
Back Support: The chair’s backrest should support the natural curve of your spine. Ideally, your lower back should be supported, promoting good posture.
Armrests: Set your armrests so that your shoulders can relax, with your elbows forming a 90-degree angle. Your forearms should be parallel to the floor or slightly declined.
Desk Positioning
Desk Height: Your desk should be at a height where your elbows are at a 90-degree angle when typing. Your hands should float comfortably above the keyboard.
Monitor Placement: Position your monitor directly in front of you, about an arm’s length away. The top of the screen should be at or just below eye level to avoid straining your neck.
Keyboard and Mouse Placement: Your keyboard should be positioned so that your elbows remain close to your body and your wrists are straight, consider using a keyboard tray to achieve this.
Place your mouse close to the keyboard so you can use it comfortably without extending your arm too far. Your wrist should stay straight and relaxed.
Footrest: If your feet don’t reach the floor consider using a footrest. This can help reduce pressure on your legs and improve circulation.
Standing Desk Ergonomics
Desk Height Adjustment: When using a standing desk, adjust the height so your elbows remain at a 90-degree angle when typing. Your hands should be level with or slightly below your elbows. If you have a height-adjustable desk, periodically switch between sitting and standing to avoid fatigue.
Footwear: Wear supportive shoes to reduce strain on your feet and legs.
Anti-Fatigue Mat: A cushioned foot mat may reduce pressure on your feet and encourage movement.
Monitor Height: The monitor should be at eye level, with the top of the screen roughly at or just below your line of sight, this helps prevent neck strain.
Standing Posture: Stand with your feet shoulder-width apart and avoid locking your knees. Shift your weight between your feet periodically to reduce fatigue.
Movement: Incorporate movement into your standing routine.
Benefits of sitting and standing
Sitting
Stability and Focus: Sitting can provide a stable base that might enhance concentration and reduce fatigue.
Reduced Joint Stress: When adjusted correctly, sitting desks can reduce strain on your legs, hips, and lower back.
Ergonomic Adjustments: Many sitting desks are designed with numerous adjustments to support a variety of body types and postures.
Standing
Increased Energy and Alertness: Standing can help reduce feelings of lethargy and increase overall energy and alertness.
Improved Circulation: Standing promotes better circulation in your legs and can help alleviate issues like lower back pain.
Calorie Burn: Standing burns more calories compared to sitting, which can contribute to overall health and weight management.
Hybrid Workstations: Combining sitting and standing
Many people find that a combination of sitting and standing works best for them.
Here are some tips for hybrid setups:
Adjustability: Invest in a desk that can easily transition between sitting and standing heights. This flexibility allows you to alternate between positions throughout the day.
Regular Movement: Regardless of your setup, regular movement is crucial. Take breaks to stretch, walk, or change your position to maintain overall comfort and reduce strain.
By optimising your sitting or standing desk setup, you’ll create a more comfortable and efficient workspace that supports your health and productivity. Happy working!