[Updated on 1 June 2020] Your standing desk should usually be at your elbows. This means that you can simply measure the distance between the floor and the bottom of your elbow to get an idea of how tall your standing desk should be.
The steps you need to take to fine-tune your office standing desk are:
Stand straight, your shoulders slightly back, and your eyes straight in front of you.
Put your arms around your body, then bend your elbow 90 degrees.
Lift the desk until your fingers gently touch the keys on the keyboard.
Now, adjust the height of your screens so that your eyes look into the top third of the screen.
The height of your shoes can change the comfortable height of your standing desk. For example, a woman who wears one day heels one day, and flat shoes the next day will want the standing desk to be in two different positions. If you need to change pitch regularly, an electric standing desk with “height memorizing buttons” may be the right choice.
Regarding the height of the screen, most people spend most of their time looking at the top left of the screen. So you want the height of your eyes to match the top of the screen. A simple way to do this is to use one or more reams of paper to elevate your screen. And if you want something adjustable, there are articulated arms for the screen.
You should place your standing desk in a slightly lower position than the 90-degree angle of your elbows, but DO NOT place it higher than this. A position too high is much more damaging to your wrists, elbows, and shoulders.
Take Care Of Your Neck And Your Back
When using a standing desk, the height of the screens and the distance between your eyes and the screen are important parameters. You need to adjust the screens to a height where your eyes are in the top third of the screen. This reduces eye strain and prevents tilting the head up or down to compensate. Such adjustment of your head would affect your neck over time. And if in doubt, it is better to be a little low than to be too high.
The focal length is also important. You want the screens to be placed at a distance of about 50 to 70 cm from your eyes. This helps prevent screens from getting too close to your eyes and makes it easier to compensate for screen height if it is slightly too high or too low.
If you need to adjust the height of your screen when you move from sitting to standing, you need to check the alignment of your back in both positions. This usually means that you are more or less right according to the posture. In this case, it is better to adjust the posture rather than the screen
However, knowing how to adopt an excellent ergonomic posture makes it possible to avoid musculoskeletal disorders, such as low back pain, tendonitis, or back pain at work.
Here are five factors to consider for good ergonomics at work
1 – Position your body well
The posture at work is the most important thing to consider. Indeed, you can have the best office chair or have an ergonomic mouse. It will not prevent you from having pain. Know it!
Although its body is holding a straight position, the back should be as straight as possible without any hollow at the lumbar levels.
After adopting a good seat in the office, you must now provide appropriate work tools.
2 – Choosing an ergonomic seat
Choosing your office chair is the key element of your installation in your workspace. Since it will allow adjusting the height of the table, to optimize the angle of view, to see to adopt a suitable distance between the screen and the eyes.
It is for this reason that the office chair must have some essential characteristics. It is often best to choose an ergonomic office chair to facilitate the proper positioning of the body.
The height of the armchair
To determine the height of your ergonomic chair, make sure that the knees are at the height of the front of the buttocks. The feet must be in contact with the ground.
For optimal lumbar support, the underside of the backrest should line up with the natural curve of the lower back. The lumbar support of the office chair must allow the torso to be tilted backward by approximately 110 °.
To avoid any risk of tendonitis, your arms and hands should be relaxed. That is, your wrist should not be “broken” in half with the mouse and keyboard nearby.
3 – Optimize the work surface
Another important point to adopt good ergonomics at work: the work surface.
The usual work surface
To avoid musculoskeletal disorders, it is recommended to place the objects usually used near you.
The idea is to place them in a semicircle around the office chair to have them at hand. If documents accompany the work to be done, they must be placed between the screen and the keyboard. This avoids unnecessary muscular strains by leaning.
The occasional work surface
For objects used occasionally, it is best to put them out of reach. Thus, it forces the sedentary worker to pick them up, thus stimulating blood circulation at the same time.
Reduce work with the mouse
We constantly seek the mouse, even to validate an operation when we can simply press the “enter” button on our keyboard.
Permanent use can cause tendonitis.
4 – Adapt the position of your screen
For better visibility, shift the screen to the bottom of the desktop. Opt for a screen of 17 to 19 inches. The ideal distance from the monitor is at arm’s length.
How to position your screen to have an ergonomic posture
It is essential to position your screen well to minimize visual fatigue problems.
How to do? Your screen should be slightly oriented back and placed at a distance of about 60 cm, the equivalent of the length of your arm. It is also recommended that the top of your screen reaches the level of your eyes.
If you use a laptop
In case you use a laptop, it is necessary to use an anchor station to connect a keyboard, a mouse, and the computer screen. This makes it possible to adopt an ideal ergonomic position for the body.
5 – Check ergonomics at work: the questions to ask
To verify that the sitting posture is comfortable, you need to ask yourself five essential questions:
- Is my the back straight, and are my shoulders back?
- Does the keyboard height keep my forearm and arm at right angles?
- Does the knee form a right angle when seated?
- Are frequently used objects easily at hand?
- Are breaks for stretching done regularly?
For good ergonomics at work, we must, therefore, adopt the right reflexes so that our work does not become a constraint in the short or long term.
If you To think that the height of a desk does not matter, think again. Setting the height of your desk is essential for your comfort and posture.
In this article, we show you the right postures to adopt once you are sitting in front of your desk. This is important because a desk that is too low can cause lower back pain, while a desk that is too high can cause neck strain and tiredness in the shoulders.
Do you have back pain? So if you have back or neck pain, check that your desk is at the right height. Before you buy an office desk, make sure the height is right for you and try it out. The height of a desk is an essential element to take into account before any purchase of office furniture.