While several studies have proven that using standing desks can dramatically increase your comfort and productivity, it turns out that the degree of these perks comes down to how you position your desk. In fact, more recent studies have shown that poor positioning results in issues such as chronic pain, overall body strain and fatigue, poor productivity due to discomfort, eye strain, and a host of other issues that are easily preventable by using the correct desk height. What’s more, results from these studies have indicated that the ideal desk height position does not have a one-size-fits-all metric that works for all work styles. Instead, users must position their desks based on the task at hand, as we explain in this practical guide.
How to Set Up the Right Desk Height
Standing desks have been associated with tons of benefits, from encouraging people to be more active as they work to increasing blood circulation, which results in enhanced focus and fewer muscle aches. And with the electric versions, such as the desks from Desktronic, these transitions are seamless. But just how should you position your desk to reap the most benefits? It all comes down to what you are doing, as follows:
Typing
The best way to avoid shoulder and wrist pain when typing is to ensure that your upper body remains relaxed. Regardless of whether you are sitting or standing, you can achieve this position by paying attention to the following guidelines:
● Wrists: Your wrists should be flat and neutral, such that they do not bend upwards or downwards. Adjust your desk height so your forearms remain parallel to the floor and your wrists align with your keyboard;
● Elbows. Your elbows should be at an angle between 90 and 100 degrees, such that your keyboard is just below your elbow level. Working at this angle ensures that you are not driving your shoulders up, as this can cause strain and pain.
Finally, position the desk such that your feet can rest flat on the floor.
Writing
Wrist movement is often limited during typing, as this allows you to type faster while focusing on your monitor. But when you are writing, you benefit from a bit more wiggle room. As such, you should position your desk as follows:
● Elbows: Your desk surface should be about two to three inches below your elbow level, allowing you to bend your hand downwards for a more natural writing angle. If you are using an electronic desk, you can calibrate it directly in the settings. Otherwise, measure two to three inches from your typing height and adjust the desk;
● Wrists: You should have more room so that you are able to write without feeling a strain on your shoulders or hunching forward.
If you have a tilting desk, consider angling the surface toward you, as it enables you to enjoy more control.
Reading
Have you been using the same desk height for typing, reading, and writing? For short reading sessions, adjustments may not be necessary. However, if you are spending more than ten minutes on reading, it’s always best to position your desk for maximum comfort, as follows:
● Monitor positioning: The top third of the display on your monitor should be at your eye level, allowing you to read the digital materials without straining your eyes or neck. At the same time, the monitor should be about twenty to thirty inches from your eyes to keep you from hunching forward or leaning back due to eye strain. Finally, tilt your monitor at a 10 to 20-degree angle to improve readability.
● Document positioning: If you are reading physical documents, it’s best to position them at a slight angle. Otherwise, laying them flat on the desk encourages head tilt, which can strain your shoulders, neck, and back. You can consider tilting your desk if your setup has this capability.
If you find yourself leaning forward or hunching, that is a clear sign that your desk position is not ideal and adjustments are necessary.
Even with this proper positioning, you will still need to take frequent breaks to stretch your muscles and encourage blood circulation.
