Did you know that standing incorrectly at a standing desk could be causing your aches and pains? While standing instead of sitting can be extremely beneficial, incorrect posture, the wrong desk height or even how long you stand for could actually be causing more back pain.
Luckily, at Slouch we specialise in creating premium quality, user-friendly height adjustable standing desks and we’ve made it our mission to give home workers like you the guidance you need to use them correctly.
In this guide, we’ll give you the rundown on exactly how to make sure you’re standing with a healthy posture to avoid back pain and other aches.
What do we mean by posture & why does it matter?
Posture means the position you sit or stand in. Good posture is when your entire body is properly aligned. This is when your head is positioned properly over your shoulders, your spine follows its natural curve, and your weight is evenly distributed across both feet.
However, when your body is misaligned, you get bad posture. This doesn’t just mean you look hunched over or less professional, but it actually causes strain and pain and can even lead to long-term musculoskeletal conditions.
Offices are a breeding ground for bad posture because we spend so long working at office furniture that doesn’t necessarily fit our bodies well. That forces us to adapt using bad posture. That’s why it’s important to ensure that you’re actively working to improve your posture and the environment that either helps or hinders it.
How to get the best standing desk posture
With just a few simple changes, you can go from feeling pain and fatigue to being able to work happily and productively all day long. Here’s what you can do to improve your standing posture:
Stand at the right height
If your desk is set too low, you’ll be looking down and hunching over, which is a nightmare for your neck. If it’s set too high, you’ll be straining your neck backwards and pushing your hips too far forward. Both cause unnatural strain on the body.
When your standing desk is at the right height, your elbows should rest comfortably at a 90-degree angle while you’re typing. Your screen should be at eye level, preventing neck strain. Your back should be straight, not leaning to one side or the other, as that will put strain on your spine.
Slouch’s standing desks make adjustment easy, with memory slots that remember your ideal standing and sitting positions.
Develop a neutral posture
Your body works best when everything is properly aligned in a neutral position. Do this by keeping your feet flat on the floor with your weight spread evenly on both legs. Leaning on one leg puts pressure on your hips and lower back, so you want to avoid this.
Now let’s think about your head position. Your shoulders should be fully relaxed, and your head should be sitting exactly over your shoulders, not craned forward. Why’s this a problem? Well, leaning your head forward can make your head feel up to 60 pounds heavier, which puts tremendous strain on your neck muscles.
Control how long you stand for
Contrary to popular opinion, using a standing desk in a healthy way doesn’t just mean standing from dawn until dusk. This wouldn’t be comfortable. Start with 15-minute intervals of sitting and standing, and then slowly increase the time you’re doing each until you’re spending an hour sitting, followed by an hour of standing.
That’s a rough ratio to follow, unless you have specific medical issues that prevent you from standing for this long. In that case, consult your GP to help you plan how long to stand for.
For a comfortable seat with ultimate lumbar support, Slouch’s home office chairs are the perfect choice to keep back pain at bay.
Ensure your monitor is at the right height
Remember how we said that tilting your head forwards can mean your neck takes a huge amount of extra weight from your head? Well, your screen height is one of the biggest culprits of head tilting.
Stop this from happening by positioning the top of the screen in line with your eyeline. Any lower than this and you’ll be slouching over.
Engage your core
Gently engaging your core can help support your spine. You don’t need to tense aggressively, the way you would for a plank – simply tense softly, imagining that you’re sending your belly button back, towards your spine. If you do this a handful of times throughout the day, your back will thank you.
Other factors that can help
Beyond the steps above that help you get your body into the right posture while at your standing desk, there are a few more things you can do to improve your posture while you’re working.
Pair your standing desk with a monitor riser
If you’re struggling to get your screen high enough because you’re always bending over, you might want to think about investing in a monitor riser. This can be especially useful for tall people who push sit–stand desks to their limits.
Luckily, you can pick up a desk monitor stand that matches your Slouch standing desk perfectly.
Wear the right kind of shoes
Or, in fact, wear shoes at all! It turns out lots of people prefer to work without shoes when they’re working from home (hardly surprising when you’re in the comfort of your own home). However, you might find that without the extra shock absorption of a shoe sole, your feet start to tire more quickly.
That tiredness means you not only start to shift your weight around and slouch, but it causes bad posture, which we all know leads to strain on the body.
So what are the best kind of shoes to wear when you work from a standing desk to keep your posture correct? We’re glad you asked.
Invest in something with good arch support and cushioning, like a pair of comfortable trainers, rather than flat slippers.
Try an anti-fatigue mat
Another option to keep your feet from tiring is to try an anti-fatigue mat. These work mats are usually made from rubber and are created especially to combat pains and fatigue from standing for long periods. The springy texture (and sometimes, patterns) provides more give and support to your joints compared to standard home flooring like carpet.
Ensure your office chair is ergonomic
Since you’ll be alternating between sitting and standing, your chair needs to support good posture, too. After all, a badly adjusted chair can undo all the benefits of your perfect standing setup when you sit back down.
Take regular breaks
Remember to take regular breaks, regardless of whether you’re sitting or standing. These vital breaks can help refresh your mind and body. Understanding the psychology behind your motivation cycle can help you plan these breaks more effectively, keeping your productivity high.
How else can I create a comfortable home office?
While posture is crucial for comfort, there’s more you can do to make sure the space you’re working from is set up properly for you. Here are some top tips for creating a supportive workspace:
- Read our handy guide on how to create a truly ergonomic home office to find out what to include in your setup
- Make sure you’re using task lighting to avoid eye strain, and make sure you’ve got a blue light filter in your glasses for extended screen use
- Keep your essentials in reach and organised so you don’t have to constantly reach around, breaking your focus and causing you to twist your back. These little things can really add up.
For true office comfort, it has to be Slouch
Ready to make the switch to a standing desk? Slouch offers a variety of fully height-adjustable options to suit your office style preferences. Our scratch-resistant ergonomic desktops come in oak and walnut colourways if you want to incorporate some warmth into your office.
For a more modern aesthetic, consider our white standing desk, to brighten up your workspace. Or, if you need a desk that will fit in with a dark office aesthetic, a black standing desk could be the perfect choice.
For a standing desk that looks as good as it feels to use, Slouch is your go-to. Still not sure? Here’s what Osteopath Sabrina Chow had to say on Trustpilot:
‘We love that the standing desk can be preset to the perfect sitting and standing heights to quickly switch between the two, this makes it more likely that you will use it! We are happy to have finally found high quality and affordable desks and chairs that we will definitely be recommending to our patients.’
Sabrina Chow, 15 February 2024
For answers to any question simply let us know by completing a contact form or emailing us at [email protected]. Our experts will be in touch to assist.
Free UK delivery on all orders makes the deal even sweeter.
FAQs
How long should I stand at a standing desk?
Start with 15 to 30 minute intervals and gradually build up your tolerance for it. Alternate between sitting and standing every hour or up to two as a maximum. We’d recommend a 50/50 split between sitting and standing.
Can standing all day be bad for you?
Believe it or not, yes. Standing for too long without breaks can cause swollen legs, varicose veins and back pain. Plus, the discomfort can be a big distraction that cuts into your focus. That’s why we’re spreading the message that it’s important to switch between sitting and standing.
Should I wear shoes when using a standing desk?
Yes, make sure you’re wearing shoes whenever you stand at your standing desk. The extra layer is crucial for making your standing periods comfortable.
