To sit or to stand, that is the question: Thoughts on Workplace Ergonomics

As a Certified Rolfer, I often get asked about workplace ergonomics; specifically, what the best workplace set up should be.  I pulled together a list of basics for good ergonomics that I recommend putting into practice if you’re going to be in front of a computer for more than one hour on any given workday. Let me know which ones you find work best for you!

workplace ergonomics sit or stand

Workplace Ergonomics Basics

  • Sit AND Stand.  Try to spend roughly half your time sitting and half your time standing.  Humans weren’t designed to sit all day, nor were we designed to stand in the same spot all day on a hard surface.  The more frequently you’re able to move back and forth between sitting and standing the better, (i.e., 30 minutes sitting, then 30 minutes standing).

Pro tip: If you don’t have a Sit/Stand desk, you can stack some books or boxes on your desk and shift your screen up so that your screen is at the optimal height when standing. Or for a somewhat reasonable investment, you could opt for a desktop “converter” like this.

  • Support for your Feet.  If you are going to be standing for an extended period (more than 45 minutes), consider wearing footwear with arch support.  The longer you stand on a hard surface without arch support, the more likely your arches are to temporarily collapse. That can create some bio-mechanical issues leading from your legs up into your pelvis and low back, causing low back pain.
  • Elbows by your Sides.  Keep your elbows in line with your torso whether you are sitting or standing to make sure your arms are supported by your frame and not the muscles of your neck and shoulders.  When sitting or standing in front of your computer, drop your arms straight down by your sides, bend your elbows to 90°, and wherever your hands are, is also where your keyboard and mouse should be.  Don’t put your elbows out in front of your body.
  • Align your computer screen to your Eye Height.  Lift your computer screen so that the middle of your screen is in alignment with your eyes, so that you don’t have to tilt your head up, down, left, or right.

Pro tip: I use a separate keyboard so that my elbows can be by my sides and the screen can be higher up, in alignment with my eyes.

  • Look Far Away.  Spend no less than 5 minutes an hour looking out your window at any object that is far away as possible, which will give your eyes a much-needed break from focusing on short distances.
  • Movement is your Friend!  In general, the more you can move throughout your day, the better.  Making time to get away from your computer as many times as possible throughout the day is paramount to staying healthy.

Ways to Move

Speaking of moving in support of practicing good workplace ergonomics, here are a few simple suggestions to get you away from your desk. 

  • Get some water (hydration is always a good thing!)
  • Use the restroom
  • Do 10 body weight squats
  • Do 10 pushups
  • Do 25 jumping jacks
  • Walk the office steps
  • Take a 10 minute walk
  • Grab your laptop and work outside for 30 minutes which is great for eye health (weather permitting). The more natural light you can get into your eyes, the better.

It pays to remember that too much standing or sitting in the wrong position can wreak havoc on our bodies just like playing too hard or exercising a lot using bad form. Healthy workplace ergonomics, whether in your home office or onsite, are essential to maintaining a healthy body. Remember,  check in with yourself often!

Christopher Horan is a longtime Certified Rolfer (CR) as well as a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance. His practice offices are in Tacoma and Bellevue, Washington.