So you’re at the computer quite a bit, right? And you’ve heard that sitting is the new smoking which you’re concerned about. You may also be starting to feel that your posture is less than ideal and that your neck/shoulder/wrist/back is starting to bother you. So what can you do?
Getting a desk that’s ergonomic is one of the most important things you can do. Your desk height can determine how much you stand, how much you sit, how ideal your keyboarding and mousing posture is, and how good your body feels. It’s important to get your desk height right so you can feel comfortable and productive at work.
Most fixed height desks today still remain within the standard 28-30” range that was chosen with paperwork and handwriting in mind for the offices of the past. When computers were introduced, desk height did not change, even though ergonomically, it should have.
Ergonomics aims to achieve the most neutral, comfortable position for your body, so that you can reduce the strain placed on your joints and muscles. When you are using your keyboard and mouse for computer work, the most neutral posture is one where your elbows are at 90 degrees of flexion resting at your sides, with your forearms parallel to the ground. This height is going to be different for everyone depending on their height and arm length.
To achieve proper desk height, we can do one of two things: we can measure everyone and custom build desks according to the height they need, or we can have height adjustable desks. The best way is the latter for the following reasons: fixed desk height only benefits the person it was made for and can’t be adjusted for others; fixed desk height does not accommodate comfortably for both sitting and standing – only one or the other; and fixed height does not allow for any other office activities such as writing or reading because the height that is needed for those activities is 2-3” above elbow height.
Also, a drawback specific to a fixed standing height desk is the type of chair that is needed for sitting. A chair of a higher height with a foot ring is needed, but this type of chair is uncomfortable for users. This is because there is only one position available for the legs – on the foot ring. Users can’t place their feet anywhere else because they don’t touch the floor. Also, the foot ring is usually too low and not wide enough, placing pressure on the backs of the thighs and forcing the using to sit forward in their chair which strains the back and neck.
Height adjustable desks are most effective when they can lower for sitting and rise for standing. The height adjustability should be electric, not crank-style, because it’s too time consuming to crank the desk up and down several times throughout the day – people just won’t do it. A good sit-stand ratio to follow throughout the day is 45-60 minutes of sitting, followed by 15-20 minutes of standing. If that’s the case, you will be adjusting your desk up to 10 times a day so you want it to be quick and painless.
When choosing a height adjustable desk, it’s important to measure the height you need your keyboard and mouse at for neutral posture. Sit in your chair with your feet flat on the ground and your knees and hips at 90 degrees of flexion (you may need to adjust the height of your chair). Place your elbows at 90 degree angles, your forearms parallel to the ground, and your wrists straight. Have someone measure from just below your hands to the floor for your keyboard sit height. Do the same for standing. Then make sure that the desk will lower to the sit height and rise to the stand height. This is important because height adjustable desks sometimes don’t lower enough.
There is another option if you don’t want to or can’t replace your desk. They are sit-stand conversion stations that attach to your desk, and raise the monitor and keyboard simultaneously when you switch from sitting to standing and back. One good example is the Ergotron Work-Fit S. Once again, make sure to measure your keyboard sit height and stand height because not all conversion stations lower the keyboard enough.
Working at a height adjustable desk can do wonders for your posture, your body, and your productivity. With the amount that society sits at a desk all day, it’s something we cannot afford to go without.