{"id":7237,"date":"2016-05-11T08:35:05","date_gmt":"2016-05-11T07:35:05","guid":{"rendered":"https:\/\/www.highspeedtraining.co.uk\/hub\/?p=7237"},"modified":"2024-08-16T12:57:26","modified_gmt":"2024-08-16T11:57:26","slug":"dse-posture-checklist-standing-desk-users","status":"publish","type":"post","link":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/","title":{"rendered":"DSE &#038; Posture Checklist for Standing Desk Users"},"content":{"rendered":"<h2>The Importance of Understanding DSE<\/h2>\n<p>Many workplaces assemble standing desks in place of traditional sitting ones these days \u2013 whether it\u2019s because the nature of users\u2019 job roles require a standing desk, to increase users\u2019 productivity, because it\u2019s deemed a safer alternative to having people work sitting in a static position all day, or maybe all three.<\/p>\n<p><strong>But the reality is this:<\/strong> no matter what sort of desk setup they have, the user will be at risk of health issues if it\u2019s not arranged correctly, if they don\u2019t actively adopt a good posture, and if they don\u2019t stretch their legs every now and then.<\/p>\n<p><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/dse-standing-desk-checklist-1.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><button>Download Free Standing Desks Ergonomics Checklist<\/button><\/a><\/p>\n<p>Despite what you may have been led to believe, standing desks are neither safer nor more harmful for the body than sitting ones. The body simply isn\u2019t designed to be immobile in <em>any<\/em> position \u2013 whether it\u2019s sat down or stood up \u2013 for prolonged periods of time.<\/p>\n<p>However, if your work role requires the use of a standing desk or you have opted to alternate between sitting and standing desks \u2013 which is actually an excellent compromise as it encourages the user to regularly change posture \u2013 you need to know how to ergonomically arrange <strong>display screen equipment (DSE)<\/strong> and how your body should ideally be positioned.<\/p>\n<div class=\"tip__box\">\n<div class=\"tip__title__container\">\n<div class=\"tip__title__text\">\n<div class=\"tip__title__icon\"><img decoding=\"async\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2019\/11\/expert-tip-icon.png\" alt=\"expert icon\" \/><\/div>\n<h3>Need a Training Course?<\/h3>\n<\/div>\n<\/div>\n<p>Our <a href=\"https:\/\/www.highspeedtraining.co.uk\/courses\/health-and-safety\/dse-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE Training<\/a> is suitable for anyone who uses DSE for a significant part of their normal working day. It teaches you how your workplace should be set up so that the chances of developing musculoskeletal problems are minimised. This course also covers standing desks.<\/p>\n<\/div>\n<hr \/>\n<h2>How should DSE be arranged on a standing desk?<\/h2>\n<p>Although there is some overlap, the layout of monitors, keyboard, and mouse will not be exactly the same on a standing desk as it is for a sitting one, because the body will be oriented differently. Below is a checklist of how to properly arrange equipment on a standing desk.<\/p>\n<p><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/dse-standing-desk-checklist-1.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><button>Download Free Standing Desks Ergonomics Checklist<\/button><\/a><\/p>\n<p><strong>Monitor:<\/strong><\/p>\n<ul>\n<li>The monitor\u2019s platform should be on the same level as the user\u2019s line of sight.<\/li>\n<li>The monitor should be central on its platform, directly in front of the user.<\/li>\n<li>The monitor should be roughly an arm\u2019s length away from the user.<\/li>\n<li>The user\u2019s eyes should be level with the top of the monitor (when their head is in a neutral position).<\/li>\n<li>The monitor should be tilted back at a slight angle (20 degrees).<\/li>\n<\/ul>\n<p><strong>Keyboard:<\/strong><\/p>\n<ul>\n<li>The keyboard\u2019s platform should be slightly below elbow level (when the user\u2019s arms are loose at their side).<\/li>\n<li>The keyboard should be positioned in front of the user with the G, H, and B keys in line with the centre of their body.<\/li>\n<li>The keyboard should be separate from the screen.<\/li>\n<\/ul>\n<p><strong>Mouse:<\/strong><\/p>\n<ul>\n<li>The mouse should be on the same platform as the keyboard and close to it.<\/li>\n<li>The mouse should be of a suitable shape and size that fits comfortably in the user\u2019s hand.<\/li>\n<li>The mouse\u2019s movement should not be slippery or stiff; use a mouse mat if required.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7258\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/posture_standing_desk.jpg\" alt=\"posture_standing_desk\" width=\"685\" height=\"295\" \/><\/p>\n<hr \/>\n<h3>What should my posture look like when working at a standing desk?<\/h3>\n<p>Slouching in a chair is now synonymous with bad posture, but standing up pencil-straight for hours on end is equally damaging to the body. If you\u2019ve ever had to stand in a queue for more than half an hour, you know how quickly your body starts complaining. So think about doing that for hours and hours on end, every day.<\/p>\n<p><strong>Standing for prolonged periods places a great deal of pressure on the lower back and feet, and can lead to varicose veins<\/strong> (veins in the legs that have become enlarged and twisted as a result of excessive pressure).<\/p>\n<p>Below is a checklist you should aim to follow when working at a standing desk so to minimise strain:<\/p>\n<ul>\n<li>The user\u2019s legs, torso, neck, and head should be kept in line with the display screen equipment.<\/li>\n<li>Elbows should be at a relaxed, 90 degree angle when using the keyboard and mouse.<\/li>\n<li>The user should not need to bend or twist their wrists or neck.<\/li>\n<li>The user should not lock their knees.<\/li>\n<li>The user should alternate the leg on which pressure is being applied (e.g. by using a footstool; see below for more info).<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/dse-standing-desk-checklist-1.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><button>Download Free Standing Desks Ergonomics Checklist<\/button><\/a><\/p>\n<hr \/>\n<h3>What accessories do I need to make my standing desk ergonomic?<\/h3>\n<p>Properly arranging equipment and adopting a good posture when working at a standing desk is only half the battle against health issues such as\u00a0<a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/work-related-musculoskeletal-disorders\/\">musculoskeletal disorders<\/a>. <strong>Additional equipment<\/strong> that helps relieve strain from your legs and feet is as essential to your setup as the desk itself.<\/p>\n<p>Without this equipment, you\u2019re vulnerable to long-term bodily harm that you might not even realise has occurred until it\u2019s past the point of simply taking ibuprofens to calm it.<\/p>\n<p><strong>Acquire the following for your standing desk:<\/strong><\/p>\n<ul>\n<li><strong>A standing (anti-fatigue) mat \u2013<\/strong> a cushiony surface will help ease the pressure that\u2019s placed on a user\u2019s legs, feet, and heels, and will help improve circulation. <a href=\"http:\/\/thewirecutter.com\/reviews\/best-standing-desk-mat\/\" target=\"_blank\" rel=\"noopener noreferrer\">According to thewirecutter.com<\/a>, mats that proved effective when tested were around <strong>\u00be of an inch thick<\/strong>. Anti-fatigue mats should offer enough support that the user\u2019s feet are under less pressure but shouldn\u2019t be so squishy that their feet sink right into it.<\/li>\n<li><strong>A footstool \u2013<\/strong> this enables users to stand on one foot at a time and <strong>change leg positions throughout the day<\/strong>, easing strain and improving circulation. <strong>Use it to alternately bend the knees slightly<\/strong> and alleviate pressure. The exact height of the footstool needed will vary from person to person depending on their height and leg length, but some trial and error should help with finding one that\u2019s most comfortable.<\/li>\n<li><strong>Supportive shoes \u2013<\/strong> remember: the entire weight of the body when standing is being taken by the feet, so <strong>wearing proper shoes will help take some of the pressure off them<\/strong>. When combined with a good anti-fatigue mat, the strain of standing for prolonged periods will be minimised even further.<\/li>\n<\/ul>\n<p>You might even consider getting a <strong>height-adjustable desk<\/strong>, so you can alternate between standing and sitting. The only downside here is that switching around equipment and making sure it\u2019s ergonomic each time can be time-consuming and disruptive to your workflow.<\/p>\n<p><strong>Either way, you should take regular breaks, every hour if possible, to stretch your legs and walk around.<\/strong><\/p>\n<p>The appeal of standing desks is that they supposedly boost productivity, but this only works if the body feels less sluggish. Sure, adapting your work routine to involve standing at a desk rather than sitting can give you a temporary boost, but with long-term incorrect use, you will feel just as lethargic as if you were slouching in a chair.<\/p>\n<p>That\u2019s why when working at a standing desk (and any desk really), throughout the day you need to be <strong>regularly moving and stretching<\/strong> and changing your posture to improve circulation, relieve tension, and give your body a break from all the pressure of standing statically for a long working day.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7257\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/dse_posture_standing_desk.jpg\" alt=\"dse_posture_standing_desk\" width=\"685\" height=\"295\" \/><\/p>\n<hr \/>\n<h3>Further Resources:<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/desk-ergonomics\/\" target=\"_blank\" rel=\"noopener noreferrer\">Understanding DSE: Do You Know How to Set Up A Desk Ergonomically?<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/courses\/health-and-safety\/dse-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE Training<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/computer-health-and-safety\/\">Health and Safety When Working with Computers: An Office Guide<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-risk-assessment-template\/\">DSE Risk Assessment Template \u2013 Free Download<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-workstation-assessment-checklist\/#desksetup\">DSE Workstation Assessment and Checklist<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/courses\/health-and-safety\/dse-assessor-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">DSE Assessor Course<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Does your workplace have a standing desk policy? Learn how to correctly position your display screen equipment (DSE) and align your posture.<\/p>\n","protected":false},"author":8,"featured_media":29360,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[92,86],"class_list":["post-7237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-safety","tag-risk-assessment","tag-workplace-safety"],"acf":{"schema_disabled":false,"schema_properties_FAQPage_question_answer":null,"schema_properties_HowTo_howto_tools":null,"schema_properties_HowTo_howto_supplies":null,"schema_properties_HowTo_howto_steps":null,"schema_properties_WebPage_cssSelector":null,"schema_sameAs_repeater":null,"schema_custom_json_repeater":null,"schema_custom_json_override":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.5 (Yoast SEO v19.12) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DSE &amp; Posture Checklist for Standing Desk Users | Free Download<\/title>\n<meta name=\"description\" content=\"Does your workplace have a standing desk policy? Learn how to correctly position your display screen equipment (DSE) and align your posture.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DSE &amp; Posture Checklist for Standing Desk Users\" \/>\n<meta property=\"og:description\" content=\"Does your workplace have a standing desk policy? Learn how to correctly position your display screen equipment (DSE) and align your posture.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/\" \/>\n<meta property=\"og:site_name\" content=\"The Hub | High Speed Training\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/highspeedtraining\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-11T07:35:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-16T11:57:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/DSE-Posture-Checklist-for-Standing-Desk-Users-compressed.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2100\" \/>\n\t<meta property=\"og:image:height\" content=\"650\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Liz Burton-Hughes\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hst\" \/>\n<meta name=\"twitter:site\" content=\"@hst\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Liz Burton-Hughes\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"DSE & Posture Checklist for Standing Desk Users | Free Download","description":"Does your workplace have a standing desk policy? Learn how to correctly position your display screen equipment (DSE) and align your posture.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/","og_locale":"en_GB","og_type":"article","og_title":"DSE & Posture Checklist for Standing Desk Users","og_description":"Does your workplace have a standing desk policy? Learn how to correctly position your display screen equipment (DSE) and align your posture.","og_url":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/","og_site_name":"The Hub | High Speed Training","article_publisher":"http:\/\/www.facebook.com\/highspeedtraining\/","article_published_time":"2016-05-11T07:35:05+00:00","article_modified_time":"2024-08-16T11:57:26+00:00","og_image":[{"width":2100,"height":650,"url":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/05\/DSE-Posture-Checklist-for-Standing-Desk-Users-compressed.jpg","type":"image\/jpeg"}],"author":"Liz Burton-Hughes","twitter_card":"summary_large_image","twitter_creator":"@hst","twitter_site":"@hst","twitter_misc":{"Written by":"Liz Burton-Hughes","Estimated reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/#article","isPartOf":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/"},"author":{"name":"Liz Burton-Hughes","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#\/schema\/person\/b34f6cec80af05b8bf3702d8f7f54e27"},"headline":"DSE &#038; Posture Checklist for Standing Desk Users","datePublished":"2016-05-11T07:35:05+00:00","dateModified":"2024-08-16T11:57:26+00:00","mainEntityOfPage":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/"},"wordCount":1230,"commentCount":2,"publisher":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#organization"},"keywords":["Risk Assessment","Workplace Safety"],"articleSection":["Health &amp; Safety"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/","url":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/","name":"DSE & Posture Checklist for Standing Desk Users | Free Download","isPartOf":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#website"},"datePublished":"2016-05-11T07:35:05+00:00","dateModified":"2024-08-16T11:57:26+00:00","description":"Does your workplace have a standing desk policy? Learn how to correctly position your display screen equipment (DSE) and align your posture.","breadcrumb":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/dse-posture-checklist-standing-desk-users\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.highspeedtraining.co.uk\/hub\/"},{"@type":"ListItem","position":2,"name":"DSE &#038; Posture Checklist for Standing Desk Users"}]},{"@type":"WebSite","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#website","url":"https:\/\/www.highspeedtraining.co.uk\/hub\/","name":"The Hub | High Speed Training","description":"Welcome to the Hub, the company blog from High Speed Training.","publisher":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.highspeedtraining.co.uk\/hub\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#organization","name":"The Hub | High Speed Training","url":"https:\/\/www.highspeedtraining.co.uk\/hub\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#\/schema\/logo\/image\/","url":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2021\/05\/HST_Logo_Dark-Blue_CMYK_AW-scaled.jpg","contentUrl":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2021\/05\/HST_Logo_Dark-Blue_CMYK_AW-scaled.jpg","width":2560,"height":1206,"caption":"The Hub | High Speed Training"},"image":{"@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/www.facebook.com\/highspeedtraining\/","https:\/\/twitter.com\/hst"]},{"@type":"Person","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#\/schema\/person\/b34f6cec80af05b8bf3702d8f7f54e27","name":"Liz Burton-Hughes","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.highspeedtraining.co.uk\/hub\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/e8dd891dffaa723cee89793d4a90f4ac?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e8dd891dffaa723cee89793d4a90f4ac?s=96&d=mm&r=g","caption":"Liz Burton-Hughes"},"description":"Liz has been writing for the Hub since 2014. She has a University degree in English and previously worked as a freelance writer for various companies. Now, she specialises in writing Health and Safety content for High Speed Training.","sameAs":["https:\/\/www.highspeedtraining.co.uk","https:\/\/twitter.com\/hst"],"url":"https:\/\/www.highspeedtraining.co.uk\/hub\/author\/liz\/"}]}},"_links":{"self":[{"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/posts\/7237","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/comments?post=7237"}],"version-history":[{"count":9,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/posts\/7237\/revisions"}],"predecessor-version":[{"id":75935,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/posts\/7237\/revisions\/75935"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/media\/29360"}],"wp:attachment":[{"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/media?parent=7237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/categories?post=7237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-json\/wp\/v2\/tags?post=7237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}