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It’s becoming increasingly clear that a sedentary job isn’t good for your health, and sometimes the comparison is even made that sitting is the new smoking. Increasingly, standing workstations are also being discussed as a way to move away from poor ergonomics and toward a new, more upright workstation.
But is desk-sitting ergonomics really that bad and unhealthy? In this article I’ll explain what advantages an ergonomic standing desk offers and which specifics you should pay attention to.
Avoid unhealthy, rigid posture by promoting a natural body posture and movement
The human body is made to move and not to remain in a monotonous posture. Our ancestors moved much more, whether to work the fields or to hunt for food. They often covered considerable distances and used the natural capabilities of the human body far more than the modern, seated person behind the screen does today.
Therefore we must make sure to move away from hours-long, unhealthy, rigid postures and return to a natural body posture with movement, especially at the office workstation. Ergonomics when sitting at the desk and standing at an ergonomic standing desk play a central role in this.
What should good ergonomics for standing and sitting include?
To ensure a positive ergonomic assessment both when sitting and when standing, the following two aspects should be brought into harmony. It should certainly be emphasized that alternating between sitting and standing produces the best ergonomic results.
Let’s start with classic sitting on an office chair. For optimal ergonomics when sitting at the desk, the following should be observed are:
1. Ergonomic office chair
2. Correct adjustment of the office chair
3. Dynamic sitting
4. Right desk height when sitting
5. No obstacles under the desk
6. Arrangement of devices and aids on your desk
7. Height of the computer monitor
and the following for an ergonomic standing desk
8. Correct desk height when standing
9. Posture and movement when standing
10. Intervals between sitting and standing
11. Appropriate footwear
12. Is standing healthy for people who are severely overweight?
13. Points 5, 6 and 7 also apply when you work standing
1. Ergonomic office chair
On an ergonomic office chair, in addition to height adjustment, the seat depth should also be individually adjustable. Another plus would be the ability to tilt the seat angle. For good ergonomics, seat and back cushions with an anatomical shape and some thickness are recommended so that no hard spots are felt. The height of the backrest should also be adjustable to your body size. Armrests that can be adjusted in height, width, depth and angle are also helpful for ergonomics so that they never conflict with the desk.
2. Correct adjustment of the office chair
The office chair should first be adjusted in height so that the thighs are horizontal or slightly that are higher than the knees. The feet should rest flat on the floor. After that you can adjust the seat depth so that you are supported by the backrest in an upright position. The hollow of the knee should not press directly against the edge of the seat padding, but should have a few finger-widths of distance from the seat cushion so that good blood circulation in the legs is maintained. If your office chair allows it, it would be ergonomically advantageous if the seat tilt could also be adjusted so that the intervertebral discs are relieved and no blood congestion remains perceptible while sitting. The backrest should also be adjusted so that optimal support is provided in the lumbar region. The armrests are adjusted in height so that the shoulders are in a relaxed position and a right angle is formed between the hanging upper arms and forearms, allowing comfortable support on the armrest. At the same time, the top edge of the armrest should now be at the same height as the desk.
3. Dynamic sitting
For your back, especially for the intervertebral discs and the nerve fibers in the spine, it is of considerable benefit if the backrest of your office chair is not fixed but set to move freely. This creates dynamic sitting, which keeps the discs supple, stimulates blood circulation and thus prevents the nerve fibers from becoming blocked.
To ensure maximum ergonomics when sitting at the desk, adjust the backrest's counterpressure accordingly. This must be stronger for heavier people, i.e. with more resistance force than for lighter people.
4. Correct desk height when sitting
The correct desk height is determined by the seat height of the office chair, as already explained in point 2. There is a guideline for how high a desk should be, but it depends on body height. For most people of "average" height the table height should be between 66 and 75 cm (26 and 30 inch), with 72 cm (28 inch) being a general norm. The feet must be flat on the floor when sitting rest on the floor and not dangle in the air, as this can impair blood circulation behind the knees. If you can't do this because you're short, a footrest helps. A height-adjustable footrest is best to ensure optimal ergonomics when sitting at the desk. For taller people, the desk's maximum adjustable height can become a problem if it can't be set high enough. In such cases, the office table should still be set to the required height so you don't end up with poor ergonomics. Often this can be achieved by placing wooden blocks, bricks or, in an emergency, even books underneath. In the medium term, however, a professional solution should be found so that the slightly higher desk setting can achieve an acceptable ergonomic rating and good stability overall. Every tall person will appreciate this adjustment and will certainly be able to work more ergonomically.
5. No obstacles under the desk
Legroom under the desk must always be maintained. Commonly seen obstacles are often hanging cables, waste bins or mobile pedestals, which can restrict or even block your legroom.
There are various professional solutions for ergonomic cable management that can be installed in a simple way. For a quick solution, cable ties can already help, so the individual cable bundles can be tied together and then attached at a suitable spot under the desk or to its legs. When your legs are extended you shouldn't touch any obstacles with your feet, and you should always have enough clearance to the left and right so your body never has to adopt a crooked or tilted position, but always maintains an ergonomic sitting posture.
6. Arrangement of devices and aids on the desk
When you're working at your desk, you need to pay attention to an ergonomic arrangement of devices and aids. This starts with the computer monitor or the laptop screen, which should be placed directly in front of you. If you work with two or more screens, the center of all the screens should align with the midline of your body. Here, too, your head or back should never be unnaturally turned or angled for long periods. When your arms are extended, your fingertips should touch the screen.
Furthermore, the keyboard should also be centered in front of you and your body shouldn't twist when you type. A common keyboard mistake is the placement relative to the person. Unfortunately the keyboard is often positioned too far away, forcing the arms to be extended and causing tension in the shoulder and neck area. For good typing ergonomics your elbows should always stay close to your body and there should be no open angle between your torso and upper arms. When typing on the keyboard your wrists need to be relieved and must not rest bent on the desk, otherwise there is a risk of tenosynovitis. Ergonomic wrist rests offer a good solution here.
The computer mouse should be directly next to the keyboard. Here, too, a common mistake is that the mouse is placed too far to the outside, which forces the wrist and forearm to move far away from the body, creating an unergonomic angle and putting strain on the shoulder. The computer mouse should not be outside the width of your shoulders. Additionally, many people suffer from wrist pain or tenosynovitis when working with the mouse. This is because the wrist rests bent on the desk. An ergonomic wrist position is achieved either with an ergonomic vertical mouse or a wrist rest.
7. Height of the computer monitor
The ergonomically correct screen height is ensured when the top edge of the screen is approximately 1-2 finger widths below the center of your eyes. A common mistake is screens that are too high. As soon as you have to move your head upwards because of a screen that is too high, this creates tension in your neck. As a result, headaches can soon occur or concentration becomes more difficult over time, because the nerve fibers in the Your neck can become slightly bent. Cramping in the shoulder area or fatigue are other negative effects that can be caused by a computer monitor that is too high. If the screen is too low, such complaints are less common, because looking down relieves the neck—provided it is not bent down too far. This danger occurs especially when working with a small notebook or laptop. An external monitor is recommended here to escape this poor ergonomics.
If you work standing at your desk, pay attention to the following points for ideal standing ergonomics at the desk:
8. Correct desk height when standing
Set your height-adjustable standing desk so that your 90° angled forearms rest horizontally on the desk surface. This gives your body an ideal posture and at the same time relieves your shoulders and neck. If your standing desk cannot be adjusted in height, try raising it with wooden blocks or bricks, or put layers of wooden boards on the work surface or, in an emergency, some unfolded cardboard boxes. It would certainly be advisable here to look for a professional solution so the workstation also feels comfortable and looks good. An ergonomic desk riser can also be an ideal solution.
In any case, it’s still better to start with wooden boards or cardboard layers than to adopt a hunched posture while working.
9. Posture and movement when standing
If you work standing at your ergonomic standing desk, always make sure you don’t suddenly stand crooked. This can happen especially to people who have a curved spine or when you get tired over a longer period. Therefore it’s advisable to keep a watchful eye on your own posture. The spine should always remain vertically aligned with the body. What can help against fatigue is briefly resting your foot on a small elevation, e.g. a footrest or specially designed ergonomic aids to relieve the supported Legs. But always alternate your legs regularly so that you don’t create one-sided unloading here either. There are also special ergonomic solutions here to promote movement while standing. For your circulation, it’s good to keep moving a bit, to shift your weight again and again and not to stand completely still. If you only stand statically, this can actually create poor ergonomics.
10. Intervals between sitting and standing
You achieve the best ergonomics when sitting at the desk and when standing by alternating between sitting and standing. Change position several times a day and, for example, sit for administrative tasks or stand during phone calls. This alternation between sitting and standing has a particularly healthy effect on your body.
11. Proper footwear
You should never wear high-heeled shoes at a standing workstation, as they otherwise put too much strain on the joints.
If you like to go to work in high heels, you should therefore have different footwear available at your workplace. These can also be comfortable slippers or house shoes. Comfortable and slightly springy footwear is recommended, such as a sneaker. Special floor mats can also help to provide a slightly softer surface when standing.
12. Is standing healthy for people who are severely overweight?
People who are severely overweight can have problems when standing and can quickly feel uncomfortable. A prior visit to a doctor is recommended here to ensure that the load from prolonged standing does not cause joint problems. Always listen to your body and, if necessary, seek advice from specialists.
13. Point 5, 6 and 7 also valid for standing work
The points previously explained 5, 6 and 7 remain exactly the same for the standing desk. I consider point 7, the correct height of the computer monitor, to be the most important.
Concluding thoughts
An ergonomic standing desk is certainly an important piece of the puzzle in the overall ergonomic assessment of a workplace. However, it should not be underestimated that ultimately only the complete interplay of the individual ergonomic measures actually brings real benefits.
These benefits can include, on the one hand, better work efficiency, less fatigue at the end of a workday, and various health benefits. For example, fewer headaches, better blood circulation, no or hardly any tension in the neck and shoulder area, less back pain, and a further reduction of various typical office ailments.
The advantages of an ergonomic standing desk are obvious and I personally no longer want to work without a standing workstation, because I have come to appreciate the many individual ergonomic benefits so much.
You can also use standing workstations perfectly for daily meetings. This has the advantage, on the one hand, that work is usually more efficient and the dynamics can remain livelier.
Overall, sitting will still make up the largest part, approx. 60%. Standing is about one third or approx. 30%. The remaining 10% should be moving activities. These are target values that can be aimed for, but in the end you must put together your own balance between sitting, standing and moving that represents an optimal ergonomic mix for you and with which you can achieve your best standing ergonomics.
If the topic of ergonomics in the office or home office appeals to you and you are interested in it further, my book «Wellness im Büro» can give you further tips and tricks. Combined with humorous illustrations, I provide 50+1 tips to help turn your office into a little paradise.
