If you’re hoping to create a desk setup that prevents back and neck pain, you may want to consider a standing desk. These types of desks include options for standing and sitting, allowing you to rock back and forth depending on the type of work you’re doing and the level of comfort you’re looking for. When using a standing desk, it helps to understand the best way to use it.
One option is the 20-8-2 technique developed by an ergonomics professor. He recommends sitting for 20 minutes, standing for 8 minutes, and moving and stretching for 2 minutes. Depending on the technique, you need to repeat the process every half hour throughout the working day. Professor Alan Hedge of Cornell University developed this guide to help people get the most ergonomic benefits from a standing desk while increasing their energy levels.
The goal is to maintain blood circulation by encouraging frequent body movement. Staying in the same position for long working hours can lead to pain from constant stress on certain joints. A standing desk is a home office trend that’s actually proving useful because it can be deployed in different ways to suit your needs. For example, taller and shorter people can adjust the desk to a comfortable height.
Make the 20-8-2 Standing Desk Technique Work for You
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A standing desk is one of those gadgets that makes working from home easier, and its use with the 20-8-2 rule is proven to work. Hedge’s guidelines were supported by peer-reviewed research published in the British Journal of Sports Medicine. Additionally, a Texas A&M University study showed that people following Hedge’s 20-8-2 recommendation generally saw improved workflow performance and higher energy expenditure than those who simply sat.
For someone using the 20-8-2 protocol and spending 7 1/2 hours at a desk, Hedge estimates they would have 16 transitions between sitting and standing with about 30 minutes of movement and stretching throughout the day. One of the keys to the Hedge system is maintaining good body support during all three segments. During the 20-minute seated segment, workers should follow good ergonomic techniques, such as placing feet flat on the floor and keeping elbows at 90 degrees.
This is the ideal time frame for focused work. The 8-minute standing section is a good time to make phone calls and check emails, while light stretching and walks should occur during the final 2-minute period. Planning what you will do during the 2-minute breaks can ensure that your movement time is as beneficial as possible.
Other techniques to encourage movement with a standing desk
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Although Hedge’s 20-8-2 technique has research findings that show it can be beneficial, some people prefer other techniques to encourage movement during labor. Having to track the time it takes to complete six movements per hour can be a challenge for some. Workers who have tried the 20-8-2 technique say it can sometimes seem too disruptive to the natural process of the workday, especially at the beginning, causing them to skip or delay certain changes.
An alternative is the Pomodoro technique, originally developed to improve worker productivity. However, it can also encourage movement when using a standing desk. The Pomodoro technique asks people to work on a task for 25 minutes uninterrupted before taking a 5-minute break. You can follow this technique to stand and work for the first 25-minute segment, take a break, then sit and work for the next 25-minute segment, moving back and forth throughout the day.
Others believe in using a 30:30 ratio with a standing desk, which may be easier to follow than other techniques because workers simply alternate between sitting and standing every 30 minutes. This prevents people from staying in one position for too long when using a standing desk. Other common ratios include 2:1, with 80 minutes of sitting and 40 minutes of standing, for example. The key to any standing desk rule is finding a schedule that you will stick to and feel comfortable with.
