Ergonomics of an Adjustable Standing Desk

What are the ergonomics of a standing desk? What types of height adjustable desks are available and which is best?

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Ronel Hendry

Office Ergonomics Risk Facilitator. Areas of specialisation: Sales, Specifying & Ergonomics
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Height adjustable desks, both manual and electric, are available throughout South Africa, but what are the ergonomics of standing desks? Should you alternate between sitting and standing at work? It is well known that remaining in one position, whether sitting or standing for long periods at a time will have negative effects on your overall health. 10 Things That Happen When You Sit Down All Day. 

What are the negative effects of prolonged sitting and standing?

Changing from sitting to standing will not necessarily combat the negative effects of sitting statically all day. In the same way, standing all day at work is also unhealthy. Everyone knows sitting all day at the office is bad for you, but standing might not be much better - Business Insider, Australia.

Negative effects of sitting

  • Fatigue, which promotes a bad sitting posture.
  • Poor blood circulation.
  • Lower back and shoulder pain.
  • Often results in skeletal and muscular disorders like misalignment of the spine, muscle tension in the neck, back and shoulders.
  • Poor concentration.
  • Can lead to weight gain.

Negative effects of standing

  • Causes lower limb fatigue.
  • Cramping and swelling of the legs.
  • Lower back pain.
  • Increased pressure on your knees, hips and feet.
  • Varicose veins and/or inflammation of veins.
  • Misalignment of the spine due to shifting weight onto one leg.
  • Poor concentration.

What are the advantages of alternating between sitting and standing?

    • Intervertebral discs are kept in a better shape.
    • Better alignment of the spine.
    • Continually changing position reduces the strain in the lower back.
    • Reduction of varicose veins.
    • Improved concentration.
    • Increased muscle activity and blood circulation.
    • Higher energy consumption (calories) as you alternate from sitting down to standing up, and vice versa.
ergonomics of a hilo height adjustable standing desk

What is the correct ergonomic posture for sitting and standing at a desk?

    • Irrespective of whether you are sitting or standing at your desk, your desk surface should always be at elbow height and for improved ergonomics, your elbows should be bent in a relaxed position at approximately 900.
    • When sitting your feet should be flat on the ground. Your knees should be slightly below the level of your hips.
    • When standing, one leg should be elevated. Rest the elevated leg on a footrest and frequently alternate legs to shift your body weight.
    • Adjust you monitor directly in front of you and at eye level height.
    • Ensure that your shoulders are relaxed.
    • Make sure your wrists are in a neutral position.
    • Use an ergonomic office chair when you sit.

Important references:

Exercise and Movement

Due to the disadvantages of prolonged sitting and standing, adding simple office stretches and exercises to your day can reduce stress, increase energy, and improve your overall mood and creativity. To reduce the health risks of sitting, it is important to keep your body and mind healthy by taking time to move and exercise. This becomes even more important for anyone working remotely as health and ergonomics often take a "back seat". Remote Work – Pros and Cons.

World Health Organisation - How much physical activity should you be doing?

Case Study: Lower back pain, workplace ergonomics and the role of a standing desk 

"I am a trained Office Ergonomic Risk Facilitator at Karo and understand the importance of ergonomics in the workplace. I have done extensive online research on sitting versus standing at work and was quite surprised by the varied perspectives from bloggers and ergonomics experts, especially as far as the use of a standing desk is concerned. Some maintain that standing at work is the “NEW BEST THING”, while for others it is a big “NO-NO”. These varied perspectives prompted me to share my own personal experience. 

In June 2020, I suffered from a pinched nerve in my lower back, causing me intense agony for a period of three months. The excruciating pain radiated from my lower vertebrae and spread into my hips, back, buttocks, and legs. It reached a point where I couldn't endure sitting still for more than 30 minutes without needing to shift. Luckily, during this challenging time, I was testing a HiLo electric height-adjustable standing desk at my workplace. The desk's programable memory function became my lifeline, enabling me to effortlessly switch between sitting and standing positions with a simple touch of a button.

To alleviate my pain, I started incorporating more standing into my work routine and increased my overall daily movement. Without a fixed pattern, I constantly alternated between sitting and standing and took short walks whenever I felt any discomfort in my body.

Although I had received advice to perform specific exercises to stabilise my spine, the severe pain and discomfort made it impossible for me to follow through with them. Recognising the importance of movement in the healing process, I began taking walks to visit colleagues in another building and then returned to my office. This daily routine of alternating between sitting, standing, and walking significantly reduced my pain levels and facilitated my full recovery. To this day, I continue to follow the same daily regimen, and I have also incorporated a set of straightforward exercises for office workers to enhance my overall wellbeing."

For the greatest overall benefit, I believe that a balanced approach is needed where you combine sitting, standing and movement at work. 

Ronel Hendry
Office Ergonomic Risk Facilitator

What types of height adjustable desks should you consider for optimal ergonomics?

a. Manual height adjustable standing desks

There are 2 basic options when it comes to manual height adjustable desks. The first uses a simple crank, and the second, a pneumatic lifter to raise and lower the desk.

ergonomic height adjustable standing desk south africa
Crank operated height adjustable standing desk

i) Crank operated standing desk

    • The crank handle requires greater effort to raise and lower the desk.
    • Slower to adjust.
    • There is a risk that it will be adjusted less frequently. Poorer ergonomics will often result due to the time and effort involved in changing the height of the standing desk.
    • More affordable than gas assisted and motorised options.

ii) Pneumatic lift standing desk

    • Pneumatic height adjustment is similar to your office chair.
    • Easier to adjust than those desks with a crank handle.
    • No manual lifting is required due to the pneumatic powered mechanism. However, more effort is necessary to lower the desk as your body weight is required to press down on the desk.
    • More affordable than electric desks.
ergonomic height adjustable standing desk south africa
Pneumatic lift standing desk

b. Electric height adjustable standing desks

These ergonomic height adjustable standing desks are freely available in South Africa. The electronic control system enables you to change the desk height within seconds at the simple touch of a button.

hilo 300 height adjustable desk control
Control panel on the HiLo 300 height adjustable standing desk

Pros and Cons of Electric standing desks

    • Typically you can store pre-set heights so one or more people can save their settings for both sitting and standing. For example, ladies that alternate between heels and flat shoes, or operators that take up semi sit/stand positions where sit/stand stools are being used.
    • The HiLo range of standing desks all have 3 easily programmable height settings.
    • Certain models can be operated via an App on a phone or tablet.
    • Some models like the HiLo 300 have electric motors in each leg and can accommodate heavier loads. 
    • Convenient and easy to operate.
    • Electric models like the HiLo Height Adjustable Standing Desks are more expensive but from an ergonomics and ease of adjustability perspective, provide a superior solution.

What are the applications of a standing desk?

 

Standing desks are versatile and beneficial in a range of work environments, including as executive and office desks. For executives, they promote better decision-making and productivity by keeping you alert and energised. They also reduce the strain of sitting for long hours, allowing for more movement between tasks. Plus, their sleek, modern design adds a professional touch to any executive office. In standard office setups, standing desks help improve posture, boost focus, and make collaboration easier by allowing for quick stand-up meetings. They also offer flexibility, letting employees switch between sitting and standing throughout the day for comfort.

At home, standing desks are space-efficient and perfect for remote workers wanting to stay active. They create a dynamic workspace, letting you move between tasks without the fatigue of sitting all day. For creative professionals, standing desks encourage movement and idea flow, fitting seamlessly into collaborative spaces. In reception areas, they allow for a more dynamic greeting experience, while in health-conscious workplaces, they help promote movement and reduce sedentary habits. Even in call centres, standing desks boost energy and efficiency, making them a smart choice for a wide range of work settings.

microdesk document holder
Ergonomic workstation set up with an adjustable standing desk: When your desk is at the correct height your arms will be parallel to the desk which reduces strain on the back and shoulders.

The Perfect Pairing: Your Chair and Desk Setup

A height-adjustable desk is essential for setting up an ergonomic workstation because it allows you to adjust your chair and desk independently, customising each to suit your body’s specific needs. Your chair should be adjusted first, ensuring that your feet are flat on the floor, your knees are at a 90-degree angle, and your back is well-supported. This setup helps reduce strain on your legs and lower back, providing a solid foundation for good posture.

Once your chair is correctly positioned, the height of your desk should be adjusted to complement it. The desk should allow your arms to rest comfortably at a 90-degree angle when typing or using a mouse, preventing unnecessary strain on your shoulders, arms, and wrists. This alignment ensures you maintain a neutral posture throughout the day, minimising the risk of repetitive strain injuries.

By adjusting your chair and desk separately, you can create a workspace that perfectly fits your body’s unique needs, promoting long-term comfort and productivity. A height-adjustable desk offers the flexibility to make these vital adjustments and to alternate between sitting and standing, further enhancing the ergonomic benefits.

Conclusion

Based on my personal experience, to improve your overall physical and mental wellbeing, change your working position often (sitting to standing and back again), and include frequent movement in your daily work routine. 

Invest in an ergonomic height adjustable standing desk but do your homework as there are many types available in South Africa. In my opinion, an electric height adjustable desk is definitely the answer! These desks enable you to quickly, easily and frequently change from a sitting to a standing position during your working day. This, together with regular movement, will ensure you to achieve the greatest benefit to your health and wellbeing.

Because of the effort involved in adjusting a manual standing desk, it is unlikely that you will adjust it as often, and so the overall ergonomic benefit will be less. This is particularly the case with crank handle height adjustable desks.

Important:
Seek the advice of your health professional if you have any medical condition that may not be conducive to standing or exercises.

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