In recent years, standing desks have become widely popular, and at the same time have become the target of criticism arguably worse than that experienced in the era of the office-chair-exercise-ball. While it may not be appropriate for every person in every situation, standing desks do have the ability to significantly reduce stress on the lower back, shoulders, and neck, while encouraging appropriate posture and core stability. Here we'll look at a few quick tips to make sure you're making the most of your standing desk and doing your best to reduce undue strain on your spine and joints throughout the day.
Alternate between standing and sitting
While it may be tempting to make a hard switch from constant sitting to standing, you're likely putting yourself at risk for some other issue if you go straight from 8 hours/day in a chair to 8 hours/day on your feet. While our bodies weren't designed to be sedentary all day, they also don't respond well to fast and large changes in activity level. Although it may seem small, if your body isn't used to standing for that long, you open yourself up to a variety of problems such as plantar fasciitis, nonspecific acute low back pain, or shoulder issues. In fact, a recent systematic review of 23 different studies on the subject concluded that stand-only desks could potentially result in undue fatigue, discomfort, and musculoskeletal conditions. (1) Bottom line, look for a desk that can adjust between a standard desk and an elevated desk and ease yourself into things. Try standing for 1-2 hours/day for the first week and slowly increase by about an hour every week. Make sure to stop if you feel any pain or discomfort and don't push through the pain.
Adjust the computer screen placement
The average human head weighs roughly 22 pounds. The significance of this weight means that if you have to over extend or flex your neck for long periods of time, you're opening yourself up to excessive strain on your neck and shoulders, not to mention your eyes. To avoid the undue stress on your eyes and neck, you'll want the computer screen to rest roughly 24 inches from your eyes, positioned at a height where your eyes are between the top 1/3 and ¼ of the screen. This positioning will keep your neck and shoulders in a more appropriate position while not causing too much strain or stress on your eyes.
Be mindful of your feet
There are generally two types of mats that you can stand on, a kitchen mat, and a standing mat. Generally the difference comes down to what type of footwear you prefer. If you are barefoot or wearing something simple like slippers or socks, the kitchen mat is the way to go. If you're in a more professional environment and have a more supportive shoe, the standing desk is your ticket. Once you make the switch to standing on a mat you'll wonder why you haven't been doing this your entire life.
Speaking of shoes..
Remember that the height of your shoes can effect the appropriate height of your desk. If you choose to wear flats one day followed by heels the next, adjust the desk height proportionately. Even inches can have a large impact on your joints when expanded across an 8+ hour day of working and standing at a desk.
Adjust the keyboard height
Stand on your mat, in the shoes you will be wearing at work. Make sure you are standing up straight with your head toward the ceiling and your shoulders back in good posture. Hold your arms down to your side and bend your elbow to 90 degrees. Now bring the desk to the point that your fingers gently touch the top of the keyboard. From here there are a variety of options out there for purchase with elbow and forearm rests that vary widely depending on the type of desk. The most important consideration is to remember to regularly vary positions and pressure points to reduce the likelihood of long term and repetitive ailments such as cubital tunnel or carpal tunnel syndrome. 
With any health condition, it is best to see a qualified healthcare provider to perform a thorough screening and determine the next best course of action. Call Fyzical Therapy and Balance Centers of Lockport today to schedule your Free Assessment* or inquire about how Fyzical Lockport can help you!
Fyzical Lockport
16109 Farrell Rd
Lockport, IL 60441
p: (815) 306-4781
f: (815) 534-2438
*Due to federal guidelines, free assessment is not available to government sponsored insurance plans.
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MacEwen B, MacDonald D, Burr J. A Systematic Review of Standing and Treadmill Desks in the Workplace.
Preventative Medicine. 2015;70:50-58.