posture guide for work from home standing desk

Posture Guide for Work from Home Standing Desks

Now that you have a standing desk to complete your work-from-home setup, it is time to reduce weight, lower the risk of blood sugar and heart diseases, and most importantly, say goodbye to a sedentary lifestyle.

However, as they say, every good thing has a downside, so is the case with a standing desk. Wondering how and what it is?

Just like any other sitting desk setup, a standing desk equally requires timely intervention to ensure that you reap maximum benefits from it. And to help you with the same, we have compiled a quick posture guide that will help you make certain that your overall health stays in good shape.

The Four Main Adjustments For Standing Desk Posture

  1. Adjust The Standing Desk According To Your Elbows’ Height

The best way to do this is – bend your elbows at a 90 degrees angle while keeping your neck neutral and your wrists straight in front of you. Next, lift or lower the standing desk to align your forearms parallel with the desk surface. The goal is to keep your hands relaxed enough that they float over the keyboard with straight, relaxed wrists and your fingers can hang down to meet your keyboard without changing your wrist’s position to up or down.

This helps prevent injuries and health issues to your arms and hands from working long hours in a poor posture.

  1. “Watch” Your Standing Desk Posture

Begin by keeping your neck tall and your shoulders relaxed. Next, keep your knees slightly bent while standing so that they are not hyperextended or have their joints locked.

This makes sure you have a neutral spine which means that the muscles surrounding the spine are balanced and supporting the body equally. This also helps eliminate back pains caused by sedentary habits and bad posture. 

  1. Keep Wrists In A Neutral Position

Your wrists should remain neutral at all times, which means your fingers can hang down to meet your keyboard but your wrist should never be tilted upwards or downwards. When our wrists are neutral, it reduces the repeated extension and flexion of the wrists that further reduces the risk of developing carpal tunnel syndrome.

  1. Adjust The Screen as Per Your Desk

It is well known that the right desk height and computer screen position are fundamental for minimizing injury risk and improving comfort. 

To achieve the same, set the height of your standing desk at about your elbow’s height – which means your elbows should be in a 90-degree position from the floor. Next, adjust the top of your screen to ensure it is at eye level with a small upwards tilt of between 10 and 20 degrees to make certain that you never need to tilt your neck.

In case you use a laptop instead of a desktop, then try to align the keyboard with your elbow height. 

The Other Aspects of Standing Desk Posture to Keep an Eye for

  • Adjust The Keyboard and The Mouse

Since working long hours on the computer strains the wrists, it is therefore important to optimize your wrist’s position when sitting or standing.

The ideal angle of the wrist when using a standing desk is slightly more extended (tilted upwards) than how it is when you are sitting. To further ensure that you protect your wrists when standing, make certain to keep your keyboard and mouse at the same level and your wrists straight when typing. You can also opt for an adjustable keyboard stand and gel mouse pads for optimal support.

  • Use Support for Your Arms

Soft padding that attaches to your desk can reduce pressure on the wrist that operates the mouse. This further supports the arm by significantly reducing the risk of developing neck and shoulder problems.

  • Remember To Take Frequent Breaks

Whether you are working while sitting or standing, taking regular breaks to move and stretch can help you clear your head, rest your eyes, and relax your muscles. A good way to ensure that you break away from your desk every 45 minutes is to install a reminder software on your computer or to download a break reminder app on your phone. 

  • Use A Lacrosse Ball for Your Feet

A lacrosse ball can help strengthen your arches and relieve tension that has built up from standing or sitting all day. Simply roll the ball around with your feet while working or when taking a break to avoid sore feet.

  • Opt For an Anti-Fatigue Mat

An anti-fatigue mat is the best solution if you require extended periods of standing. These mats are specially built to combat standing fatigue by encouraging subtle movements of the leg muscles to improve blood flow and reduce overall discomfort. The mat also helps with lower back pain and relieves fatigue.

Standing Desk Posture FAQs

  1. How Long Can I Stand at A Standing Desk?

It is ideal recommended to alternate between sitting and standing as the balance can help prevent body pains. The ratio of sitting versus standing time should be 1:1 or 2:1 which means that for an eight-hour workday, you should stand between 30 and 45 minutes every hour to keep you active and productive.

  1. Is It Worth Investing in A Standing Desk?

One of the main reasons why a standing desk works is that our bodies are built to move and a standing desk allows this more frequently than a sitting desk. Once you have adjusted the height and considered other factors of using a standing desk, regular use can not only improve your blood circulation, but also engage and strengthen your core and leg muscles, relieve back and neck problems, and also boost your mood.

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