How to Optimise Your Standing Desk for Better Posture & Less Pain
Key insights: 60-second read
- Find your best posture first – understand what your ideal standing shape feels like before adjusting any equipment.
- Desk height should match your 90-degree elbows – in your ideal posture, your elbows should be at roughly 90 degrees when resting on the desk.
- Your screen should be at eye level – this prevents you from being dragged into a slouched position to see your work.
- Movement is the goal, not just standing – standing still is better than sitting still, but your next position is your best position.
You may already be aware of the potential benefits of adopting a standing desk when compared to a sitting desk. In this article, I want to go through some helpful tips and tricks that you can implement to optimise the ergonomics of a potential standing station.
This not only applies to my field as a physiotherapist in terms of neck pain, back pain, and hip dysfunction, but there are also potential benefits related to improved mental health, better productivity, more calories burnt, and even things like reduced sick days and healthcare costs for employers.
If you would like to better understand how you can optimise your standing experience at work or at home, let's get into it.
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1. Why Consider a Standing Desk?
Many of our general aches, pains, and dysfunctions can relate back to the quality of our most frequent sustained shapes and postures. And thanks to this modern world of ours, that often looks a lot like sititng.
"The positions you put your body into the most during the things you do the most are the best places to start looking for clues as to why specific parts of your body have become stiff, tight, weak, sore, or dysfunctional."
Ideally, we don't want to be stationary for any meaningful length of time. If you have the choice between sitting down to work or standing up and moving around, the obvious choice will alwyas be the latter. But if you're fored to sit - whether it be for work, travel or for leisure, why not try to optimise the position of your body as much as possible?
2. Find Your Best Posture
The first, and most important, thing to nail when adopting a standing desk is to make sure the height is right for you. The best way to figure this out is to first understand what your best standing posture feels like. This way, you won't have to guess.
How to Find Your Best Standing Posture
- Stand with your feet pointing straight, shoulder-width apart.
- Imagine someone has grabbed you by the top of your head and is pulling you straight upwards.
- Comfortably pull your shoulders back – feel like you are supporting the weight of your shoulders, not letting them hang.
- Look straight ahead.
- This is a rough version of what your best posture should feel like.
Once you've found your best posture, adjust everything around you to fit that shape. Make it prompt you into a good position rather than constantly dragging you away from it.
3. Optimise Your Desk Height
While in your best standing posture - bend your elbows. They should be at about 90 degrees. Your desk height should support this position.
If your desk is too low, gravity will relentlessly try to drag you down, changing the way you load your neck, shoulders and upper back over time.
Key Note: Your desk height is relative to you every single day. Keep in mind that it may actually change based on what you have on your feet – thicker soles, heels, or being barefoot can all subtly influence your ideal height.
4. Screen Position and Laptop Stands
Once your desk has been adjusted, we now want the screen at eye level. If your screen is too low, you'll naturally have to bend your head and neck to orientate toward the screen - potentially for hours each day.
For a desktop monitor: Raise the height of your monitor so it brings you up into a taller position. If not adjustable, stack a few books underneath to raise the height.
For a laptop: Consider a laptop stand that raises the height of your laptop screen. You may then need a wireless mouse and keyboard so you can still interact with the screen.
5. Keyboard and Mouse Position
With an optimised desk height, simply bend your elbow to 90 degrees. Your mouse and keyboard should live in this immediate vicinity.
As soon as your mouse and keyboard start to drag your elbows away from your side, it also increases the load on your neck, shoulders, and upper back over time.
6. Accessories: Mats, Footrests, and Stools
Once you've organised the desktop itself, you can start to look at what goes on underneath your desk.
- Anti-fatigue mats: These have a little bit of give and help distribute the forces accumulated from standing.
- Walking pads: A walking pad can be an amazing way to pair working with low-level exercise for the right environment
- Footrests: Bars have footrests for a reason – they help people stand for longer by distributing standing forces.
- High stool: There is nothing wrong with having a high stool behind you. Slide it in, take a break, recover, and then stand up again.
"Your next position is your best position. The more you can change positions, the more you can move your foot onto a stool, sit down, stand back up again – the better."
7. Common Mistakes to Avoid
1. Transitioning too quickly. Years of sitting followed by a sudden switch to standing can be challenging. Wean yourself onto it. Start by standing for 10-15 minutes, then sit down, then stand again, and build that capacity over weeks and months.
2. Assuming a standing desk is a cure-all. You can still slouch while standing. Awareness is everything and it's up to you keep checking in to see where you're at along the way.
3. Forgetting to move. Standing still is better than sitting still, but nowhere near as good as general movement.
Transitioning to a standing desk can be a game-changer for your health, productivity, and comfort – but only if you do it right. By taking the time to understand your best posture, optimising your equipment around that shape, and gradually building your standing tolerance, you can avoid many of the common pitfalls that leave others feeling sore and frustrated.
Remember: your next position is your best position. Move often, change positions, and listen to your body.
If you found this helpful, please consider subscribing to the Your Wellness Nerd YouTube channel for more content like this.
- Grant
Frequently Asked Questions
How high should my standing desk be?
Your desk height should allow your elbows to be at roughly 90 degrees when you are in your best standing posture. Your forearms should be parallel to the floor, and your wrists should be straight when using the keyboard.
Should my screen be at eye level?
Yes. The top of your screen should be at or just below eye level. This prevents you from looking down and being dragged into a slouched posture. If you are using a laptop, consider a laptop stand with an external mouse and keyboard.
How long should I stand at my standing desk?
Start with 10-15 minute intervals and gradually build up over weeks and months. There is no "perfect" amount of time – the key is to alternate between sitting, standing, and moving throughout the day.
Do I need an anti-fatigue mat?
An anti-fatigue mat can make standing more comfortable by providing some give and helping distribute the forces through your feet and legs. However, it is not essential – the most important thing is to keep moving and changing positions.
One key insight from this video
"Your next position is your best position. Standing still is better than sitting still, but nowhere near as good as just creating movement and activity more consistently throughout your day."
Need Help Optimising Your Workstation?
If you are struggling with aches and pains at work and want to optimise your ergonomic setup, we can help. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help optimising your workstation or making sense of your aches and pains, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
