Quick Answer
Standing desk ergonomics starts with fitting the workstation to you in both sitting and standing positions. Set the keyboard around elbow height with relaxed shoulders and straight wrists, then position the screen for comfortable viewing. Recheck both after changing position, keep the desk’s movement path clear, and alternate sitting, standing and movement instead of trying to stand all day.
Last Updated: September 14, 2026 | Author: William | Estimated Reading Time: 7 minutes
Start with a Comfortable Seated Setup
Adjust your chair so your feet have firm support from the floor or a suitable footrest. Sit with your back supported and leave room for your legs beneath the desk. Move boxes or other stored items that force you to sit farther away from the keyboard.
Bring the desk to a height that lets you use the keyboard without lifting your shoulders. Check this with your normal keyboard and mouse in place: the desktop surface and the tops of the keys are at different heights.
Once the setup fits, record the seated setting. Save it as a preset if your controller supports that function. On a shared desk, label records by user rather than treating one person’s setting as the office standard.
Set the Keyboard and Mouse Around Elbow Height
Check Your Wrists and Shoulders, Not Just the Desktop
Your elbows should be about the same height as the keyboard, with your upper arms resting naturally near your sides. Keep your shoulders relaxed and your wrists in line with your forearms. These are the checks in OSHA’s keyboard positioning guidance; exact millimetre-level alignment is not the goal.
Place the mouse beside the keyboard, within easy reach. If it sits far to one side or on a higher surface, moving between typing and pointing can change an otherwise comfortable arm position.
Type a few sentences and use the mouse before accepting the setting. Look for three practical signs:
- Raised shoulders: adjust the input height so you can let your shoulders relax.
- Wrists bent up, down or sideways: check the keyboard’s height, tilt and position together.
- Elbows reaching forward: bring the input devices closer before changing the desk height again.
Do not force your wrists against the desk edge to make them look supported. The useful test is whether you can work with natural wrist alignment and comfortable reach.
Repeat the Check When You Stand
Stand comfortably in your usual work footwear, then raise the desk until the keyboard is around elbow height. Repeat the typing and mouse checks. Avoid compensating for a low surface by leaning down, or for a high surface by lifting your shoulders.
Save the standing position only after testing it. If you change footwear, add a standing mat or switch keyboards, recheck the fit instead of assuming the old preset still works.
Recheck Your Monitor After Switching Positions
Set the input devices first, then adjust the monitor. Raising the whole desk to fix a low screen can leave the keyboard too high.
Place the main screen in front of you. Its top should generally be at or slightly below eye level, with the text readable without leaning forward or tilting your head back. OSHA’s monitor guidance also explains that bifocal users may need a lower screen position to avoid looking through their lenses with the head tilted back.
After moving from sitting to standing, look at the screen before resuming work. Check its height, viewing distance and tilt. Adjust whichever part no longer fits; a position change does not automatically require moving every component.
When an Adjustable Monitor Arm Helps
An adjustable monitor arm is useful when the current stand cannot provide a comfortable view in both positions. It can make repeated changes easier, especially where different people share a workstation.
It is not a universal requirement. If a monitor’s existing stand gives you a comfortable view while seated and standing, keep using it. A height-adjustable stand may also provide enough movement without a separate arm.
Before buying an arm, check the monitor’s mounting pattern and weight against the arm’s specifications, along with the permitted desktop thickness and mounting method. Confirm that the arm can reach the positions you need without hitting a wall or partition. Easy adjustment matters only if the installed equipment actually fits.
Account for Your Glasses and Laptop Setup
Use the screen’s top edge as a starting point, then check how you read through your own glasses. If you have to lift your chin, reconsider the screen height rather than holding that posture.
A laptop connects its screen and keyboard, which limits independent adjustment. Raising the laptop screen also raises its built-in keyboard. If that leaves your hands too high, use a separate keyboard and mouse positioned for your arms, then set the laptop for comfortable viewing.
Alternate Positions Without Turning Standing into a Target
A sit-stand desk gives you a way to change position. Using it well does not mean accumulating as many standing hours as possible.
Avoid remaining rigidly in one stance, locking your knees or leaning on the same leg for a long stretch. Let your stance change naturally, sit when you need to and include opportunities to walk. Occasional weight shifts are different from holding the same uneven position for prolonged periods.
There is no single sitting-to-standing timetable that suits everyone. The Canadian Centre for Occupational Health and Safety’s sit-stand guidance notes that recommendations vary, advises allowing time to adapt, and stresses changing position as needed. It also warns that standing too long can lead to problems in the feet, knees, hips and back.
Begin with standing periods you find comfortable. Use task changes or reminders as opportunities to reassess your position, rather than as instructions to stay standing despite discomfort. Sitting down is a normal part of using the desk.
Keep breaks away from the computer in your routine. Raising the desk does not provide a break from looking at the screen or repeating the same hand movements. Persistent or worsening discomfort calls for an individual assessment rather than more time in a different desk position.
Check Cables and Clearance Through the Full Travel Range
Follow the desk’s operating instructions and clear its travel path before adjusting it. Check the installed setup at both working heights and through the movement between them.
Watch the power lead, monitor cables, docking connections and any equipment connected to a fixed point. A cable that looks tidy at seated height may become taut as the desk rises. At the lower position, check that loose cable loops cannot catch on furniture or the mechanism.
Inspect the space around and below the desktop. Chair backs, storage units, window ledges and partitions can obstruct movement. Include the monitor arm and screen in that check, particularly if they extend beyond the desktop.
Stop if anything catches, stretches or obstructs movement. Correct the routing or layout before continuing. The CCOHS guidance cited above specifically includes cables, electrical access, storage and layout among the things that should not make desk adjustment difficult.
Use This Sit-Stand Workstation Checklist
Complete the checks with the person who will use the desk. Mark each result as Pass or Adjust, and write down the action needed. For shared desks, repeat the personal fit checks when the user changes.
Workstation ID: _ User code: _ Date: __
| Check | What to verify | Result / action |
|---|---|---|
| Seated input position | Feet supported, shoulders relaxed, comfortable reach and straight wrists | __ |
| Standing input position | Keyboard around elbow height; no leaning down or shrugging | __ |
| Screen while seated | Text readable without leaning forward or tilting the head back | __ |
| Screen while standing | Recheck height, distance and tilt after raising the desk | __ |
| Movement path | Cables and surrounding objects allow unobstructed adjustment | __ |
| Daily use | Change position and take breaks away from the screen | __ |
Seated preset, if available: _ Standing preset, if available: _
Outstanding adjustment: _ Person responsible: _ Recheck date: __
Keep the record with the workstation handover information. Recheck it after equipment changes, not just when the desk is first installed.
For an office rollout, record any input-height limits, monitor-adjustment needs and clearance problems before selecting equipment. Use those requirements when comparing B&H Ergonomics commercial sit-stand desk options. Choose a configuration that addresses the recorded fit problems, then repeat the checks with the installed workstation.