What height should my standing desk be?
Did you know that you can spend up to 67 days per year sat behind a desk?
An estimated 2.5 million people experience back pain every day in the UK. There are many reasons as to why people experience back pain, and sitting for long periods of time is a contributing factor to this.
Did you know that prolonged sitting causes the discs in your vertebrae to lose their cushioning, which is what causes back pain?
A study by the Mayo Clinic found that employees who use standing desks had an 80% lower risk of suffering from back pain than those who did not use them.
Throughout this piece, we will delve more into the importance of having your desk at the right height, which will include:
- Is a standing desk actually good for you?
- How do you improve your posture with the correct desk height?
- How do you use a standing desk correctly?
- Tips for finding the correct size height adjustable desk
Is a standing desk actually good for you?
A standing desk provides all the benefits of a regular workstation while reducing the likelihood of chronic pain due to neck, shoulder or lower-back strains related to poor posture and sitting for long extended periods of time.
5 health benefits of a standing desk:
- Provides you with regular physical activity which helps to stabilise your glucose levels.
- Alleviate back pain with correct posture when standing.
- Standing reduces the risk of heart disease. This is because prolonged sitting can cause raised blood pressure and high cholesterol.
- Helps to feel more alert and energetic which can improve energy levels and mood.
- Can increase life expectancy by moving and standing more.
Read more about the benefits of a height adjustable desk here.
How do you improve your posture with the correct desk height?
Practising good posture is important to keep your bones and joints in alignment. This helps to prevent muscle strain, overuse disorders, and back and muscular pain.
Using a height adjustable desk helps to achieve better posture when standing and sitting. This is because you can customise the height of your desk to a comfortable height.
Here are 5 tips to help you stand with a good posture from Mayo Clinic:
- Stand straight and tall with your shoulders back.
- Keep your head level and in line with your body.
- Pull in your abdomen.
- Try to keep your feet shoulder-width apart.
- Bear your weight primarily on the balls of your feet.
How do you use a standing desk correctly?
Finding a comfortable position to work in can be challenging, especially when you don’t have an ergonomic desk and chair.
Experience the luxury of an ergonomic height adjustable desk and easily switch between sitting and standing when your muscles and joints need a break.
Follow these 3 steps to set up your standing desk and achieve ultimate comfort:
- Set your standing desk to elbow height, so that your elbows are in a 90-degree position from the floor.
- It is recommended to adjust your screen so that it is 20-28 inches away from your face. The screen should also be eye level with a small upwards tilt between 10 and 20 degrees. This is to prevent the need to tilt your neck up or down when looking at the screen.
- Adjust your keyboard and mouse so that your wrists are straight and parallel to the desk surface to avoid over extension.
Tips for finding the correct size height adjustable desk
As a guide, the average 5’11” (180 cm) person would have their desk roughly 111 cm high. This means that a 5’11” person would need a desk that rises to at least 111cm to meet their standing needs.
Take a look at the Buro Desks Collection, they’re our lowest falling and highest rising desks ranging at 62.5cm to 130cm.
Or if you don’t need a desk that rises that high, why not try our collection of Koble Desks that average from 72cm to 125cm?!
Not sure what size desk to buy? You can use this calculator to easily find the correct height desk you need for sitting and standing positions.
Summary
It’s important to adopt correct posture throughout your working day, whether you’re sitting or standing, to reduce risk of back, neck and shoulder pain.
Using an ergonomic standing desk can help to improve your posture and general health by adhering to the guidance around setting your desk up correctly.
