How to Use a Standing Desk – A Guide for Optimal Health 2022

Have you heard of the standing desk? It is a new trend in office furniture that has been getting a lot of attention lately. Standing desks are designed for more than just aesthetics; they have proven health benefits and many employees report increased energy levels with less back pain thanks to the better posture.

In this blog post, Focal Upright will talk about what standing desks are, how to use a standing desk correctly, and FAQs regarding using a standing desk for having an optimal workday.

What are standing desks?

Standing desks (also known as height-adjustable workstations or sit/stand desks) can be great if used correctly because they allow for prolonged periods of being up while working without any interruptions from sitting down.

The key is not going too long without taking a break – this will cause muscle fatigue which leads us back into our next section: benefits of using a standing desk…

Benefits of Standing Desks

There’s plenty of reasons why people choose to use these desks – some like the feeling of doing something proactive to counteract sitting for too long, while others just find it more comfortable.

Prolonged periods without interruption from sitting

This is especially good if you have a desk job that has you in one spot all day and doesn’t get any breaks! Standing gives your body an opportunity to move around throughout the day which can help with circulation as well as preventing fatigue later on down the line.

Take less time off due to back or leg pain

If there’s anything worse than enduring constant discomfort when at work, it might be taking days off because of said discomfort! As we mentioned before, prolonged standing is great because it prevents muscle aches and pains by giving relief every 20 minutes.

More room to move around

Standing desks are usually larger than regular ones, giving you more space to walk from one end of the desk to the other without feeling too cramped or burdened!

They also take up less space in general so they can be a great option for smaller offices that don’t have much room. The key is not going too long without taking a break – this will cause muscle fatigue which leads us into our next section: how do we use standing desks?

Few Tips to Use a Standing Desk properly

Ensure that the surface height is correct 

If it’s too high, then your neck will get sore from looking up all day long! Too low, and it can cause back pain by putting pressure on your spine or causing strain in other areas of the body like the knees.

This also means that you should ensure that there is enough room at waist level so as not to have any issues with bending over while working. You’ll want about an arm’s length distance between where the hands rest on one end (when typing) and where they grip onto something else, such as a mouse.

See How tall should a desk be, click here.

Create standing/sitting intervals

You are probably feeling super hyped as you have just bought yourself a brand new height-adjustable standing desk. Although you should definitely, you need to take it slow. You may also want to change your work habits by standing more often. This is a big mistake.

This is because you will feel a lot more pain if you change your natural position for extended periods, even though it may not be natural. To reduce the pain, you can use your sit-stand desk interchangeably by standing or sitting.

Standing intervals should be made longer over time. Start slowly by standing for only a few seconds, then sit for a few more minutes. There is no set time for each interval, and there is no magic number. Slowly and progressively increase your time standing at your desk.

You will eventually be able to stand for longer than 30 minutes without feeling any pain. This is the goal that you should strive for.

Move while using a standing desk

Do not stand still like a statue. Get up and move. It might sound counterproductive at first, but it is pretty beneficial. Static will not suit your body no matter where it is (sleeping is an exception, but that’s another story).

After getting used to your standing desk, moving around from one time to another is essential. Even though you won’t feel any pain after half an hour, you can still short walk around your office or home or wherever else you may be.

If you don’t feel like walking, you can even do some calf raises or easy exercises at your standing desk. It is essential to move your body and get the blood flowing.

While it might seem that sitting for long periods is harmful to your body, too much standing can cause you to become stiff and irritable. As we mentioned, staying still for too long can be detrimental to your body. Get moving! Then you can get back to work and feel more energized.

Use Anti-Fatigue Mats

Adding an anti-fatigue mat to your standing desk setup. These mats are a great way to provide relief and comfort while standing all day!

It’s also important that they be in the right size so as not to cause any issues with your posture when typing or working on other tasks. Larger ones can create an uneven surface, which could lead to slippage if you’re barefoot or using socks instead of shoes.

Wear comfortable shoes

Comfortable shoes are not something people often consider because they have become so accustomed to sitting in an office environment. Although this was a bad thing, it could have a less severe effect on someone who sits all day.

However, when you are switching to a standing position, the footwear for the standing desk that you use can help or hinder your comfort.

You must make sure that your shoes are not only comfortable but also of high quality. You can keep your shoes at work if they are uncomfortable or if you have to wear them in transit.

Properly support your shoulders.

People who use conventional computer desks tend to hunch their backs and slump their shoulders when working. Standing at a height-adjustable standing desk will make it easier to straighten your spine but still leave you with an issue with your shoulders.

We all feel more comfortable with our shoulders down than we do sitting next to a computer. This is something you will need to change if you want to use a height-adjustable standing computer.

Doing shoulder rolls is a solution. Do a few shoulder rolls every time your shoulders are sagging. This will feel more natural over time, and you will feel better. Be persistent!

Set up your ergonomic workspace

This means that your height-adjustable desk must be at the correct height. It is adjustable because it’s adjustable. Your motorized desk must be at a height where your monitor will be at your eye level.

This will ensure that you don’t have to adjust your position to see better. To prevent damage to your keyboard over time, you should have it at chest height.

These small adjustments are easy to make and will prevent you from having any problems in the future.

Get your feet out with a lacrosse ball.

Standing desks can be improved by releasing tension in the feet that builds up during standing. Not doing this can be one reason you may find the standing portion of your sit-stand sessions to be very uncomfortable. Sometimes it is not about your standing desk or mat.

You can use a lacrosse ball to roll around your feet with your feet. You not only get rid of the tension you have built up but your arches will also be strengthened.

I use the lacrosse ball by Champion Sports that you can pick up online.

Support your back

One of the first steps you can take to minimize back pain is adjusting your office chair or standing desk stool to support your lower back. Your back will be less strained if you have proper support while sitting.

A chair that can be adjusted will allow you to adjust the height, tilt, and back position to achieve the best possible sitting position. You can also reduce back tension by lowering the seat or placing your feet on a footrest. As soon as you sit down in a chair for the first time, ensure that your hips are as far back as possible.

While trying to maintain a straight spine, be sure to relax and feel comfortable. You may notice a better sitting position that allows you to breathe easier. Your spine supports your spine, and your ribs allow for more freedom.

Keep your eyes forward and not down

Your computer screen should be positioned slightly lower than your eye level to reduce strain on your neck, shoulders, and back. This will help you avoid hunching over your computer and can lead to bad posture.

This will reduce the likelihood of eye strain for those who work long hours at computers. Your neck will be in a more natural position, reducing strain on your back by having your screen slightly lower than your eyes.

Adjust the height of your Ergonomic Chair

You should adjust the height of the Ergonomic chair in order that the top of the seat cushion is parallel to the base of your knees. Keep your feet flat on the floor, and bend your knees at a 90-degree angle. This will help to avoid back pain.

Get a laptop stand

Don’t forget to get a laptop stand so that your laptop is always at eye level. You won’t have any neck aches from looking down at your laptop. An external keyboard is another aspect of a laptop stand. We recommend the Anne Pro 2 Keyboard, which has a tall key and is wirelessly customizable.

Click here to see our guide about how to make a desk.

Some more tips to ensure optimal health at work

How to keep your posture correct while standing?

Your neck should be straight and your shoulders open. Stand straight, as I said before. Don’t bend or lift your chin. You can prevent fatigue by shifting your weight from one foot towards the other. To keep one foot elevated while alternate feet, you can use small support for your foot or an anti-fatigue mat.

Do not slouch forward or strain your spine by leaning inwards. Remember the invisible string visualization, or try the classic book-balancing-on-head debutante trick if you can’t tell whether your back is straight!

Listen to music! A beat that encourages you to move your hips or shift your weight can reduce long-standing strain.

How to avoid body pains when standing?

To prevent shoulder pain, your hands should be able to rest directly on top of the keyboard.

To prevent carpal tunnel syndrome, your wrists should be straight and parallel to the surface of the desk.

Do not lock your knees. You should keep your knees soft, i.e. slightly bent. To reduce hip pressure, keep them soft (i.e. slightly bent).

And most importantly: Don’t stay there for too long. Take breaks from standing. You can either sit down, stretch, or take a walk.

To remind yourself when it is time to change positions, use a timer. It is not a good idea to stay in one position for more than 1.5 hours. You can also stretch!

Standing Mistakes You Must Avoid

Standing while working is becoming a common practice in modern offices. Sitting and Standing desks are becoming more popular as people realize the advantages of standing over sitting.

While Sitting and Standing desks are a great way to improve your health, productivity, collaboration, and overall well-being at work, there are some wrong and right ways to stand. These are some common mistakes to avoid if you have done your research and purchased a desk.

Too long-standing

Many people believe that if you have a stand/sit desk, you should be standing all day. It is not true. According to studies, you should start by standing for at least two hours and gradually increase your standing time to four hours per day.

Alternating between standing and sitting is recommended. You shouldn’t do too much of any one thing. Don’t let your standing benefits be negated by getting rid of sitting.

Standing desk not at the right height

Many people don’t have their desks at the right height. However, when they stand, it is easy to see if your desk is not tall enough.

For standing desk height and posture, it is a good idea to keep your elbows at a minimum of 90 degrees and your screen at or slightly below your eye level.

This could be the best solution if you have trouble getting up from your desk or feel that your standing desk is not working well. You can adjust the height of your computer monitor separately from your keyboard to help you maintain a proper standing posture.

Standing Still

Standing is a better option than sitting. This allows you to move more while working. A contoured mat or music can help get you up and move around at your desk.

Bad posture

Our health is dependent on our posture, but we don’t pay enough attention to it every day. Bad posture can affect your standing ability and cause back pain as severe as when you sit. You can also suffer from fatigue and constricted blood vessels. You can improve your work posture by:

With your head, up, hold your hips straight with an ‘S curve in your spine.

Good ergonomic principles are important: choose a comfortable chair, have proper pelvic support, and keep your knees bent at 90 degrees.

Your monitor should be raised with your eyes. Your eyes should be between 20 and 28 inches from the monitor screen. The tilt should be around 20 degrees.

Every 20-30 minutes switch to a standing position.

FAQs

How long you should stand at a standing desk?

Studies show that you should alternate sitting and standing. Studies have shown that too much sitting can be detrimental to your health, while too much standing can cause injury to the human body.

To avoid pain, you can alternate sitting and standing. Standing for 30 to 45 minutes per hour is a good idea. This will increase productivity and help prevent diseases.

What’s the correct height for computer screens?

Many people use portable laptops which can offer an adjustment in this regard, so that might not even apply to most employees (and they also have the option of using their phone).

There are many different heights where monitors should be located; however, anything below eye level is going to cause neck strain and fatigue while working on computers all day. A good rule of thumb would be 65-90 cm from the floor.

Is it worth getting a standing desk?

It’s been shown that a standing desk can improve health problems and performance at work, but the decision to get one is ultimately up to you!

They are becoming more popular in recent years, so many people already have them. Standing for an hour a day has been shown to reduce back pain by 30-60%, which makes it worth looking into!

Using a standing desk all day is good or bad?

Though there’s no research showing negative side effects from using these furniture pieces all day long (in fact studies show positive benefits), some employees report feeling fatigued after prolonged periods of time.

To combat this fatigue, make sure you change your scenery often during the day with frequent walking breaks – especially if you’re on your feet most or all of the time. The best solution to remember this is with a countdown timer on your phone!

Conclusion

“Good posture is also known as a neutral spine. When we have good posture, the muscles surrounding the spine are balanced and supporting the body equally,” says Nina Strang, a physical therapist.

Therefore, a good height adjustable standing desk will prove to be a wonderful thing for your health. So, hopefully, these tips of the standing desk will teach you something that’s worth knowing and doing, and ultimately get you to use your standing desk like a real pro.

If you have any more questions about how to use a standing desk please contact us. We’ll be happy to answer them for you!