Sitting at your computer all day can place significant strain on your back, shoulders and neck.  Taking frequent breaks to stand up can help, but these short breaks are normally not often enough or long enough. Maybe it is time for a compete change of position with an adjustable height ergonomic desk These Sit ‘n Stand Desks that allows you to easily and comfortably sit or stand at work.

As with all ergonomic desks, adjustable height desks provide some of the basic benefits of ergonomic desk design:

• Clever designs for small spaces: These desks are often designed with small spaces in mind. There are great desks that can be used in tight quarters at home, or in a small office.
• Ergonomic placement for keyboards and monitors: While you can always add keyboard tray or a monitor lift to any work surface, ergonomic desks normally have these conveniences built in, helping you optimize the ergonomic placement of your computer.
• Flexible, adjustable, convenient: Best of all, ergonomic desks can be found to meet most ay need. These desks are frequently flexible in their setup and use, providing for unique work situations, such as standing while working, or taking your ergonomics with you on the road.

The Hercules Desk is a great example of a Sit ‘n Stand Ergonomic Desk.  This is a great adjustable height desk unit that holds your monitor, keyboard and mouse in perfect ergonomic position while sitting or standing. In one swift move you can raise your monitor, your keyboard and your mouse to the perfect height for ergonomic typing at your computer while standing up. 

Standing at work has also been shown to increase your productivity. A study at USC discovered that the standing can increase brain function by 5% to 20%. As you get your blood flowing by standing up, you can effectively increase your concentration and energy, boosting your productivity. If your muscles feel stiff or you are struggling to solve a problem, standing up can relieve muscle strain and increase blood circulation to the brain.

Most people also find a decrease in back and shoulder pain when they stand for part of their work day. Cornell University’s Ergonomics Research Lab conducted a recent study with adjustable height desks found that reported a 20% reduction in general musculoskeletal strain when the participants rotated between sitting and standing at their desks.

Isn’t it about time you try an adjustable height ergonomic desk to find if you, too, can enjoy these benefits? Ergonomic desks come in several different sizes, providing a variety of options for each individual’s needs. Whether you want to decrease back pain, work more comfortably or find greater productivity, an ergonomic work space can help you succeed.

If you sit at a computer for part or most of your day, chances are you have at some point suffered with shoulder pain and aching muscles. Many times this soreness is caused by poor posture, but may also just be from using the muscles for too long without a break. Here are some things that work for me when I start to feel pain in my shoulders.

Apply heat to the sore area. Hot compresses normally relax the muscles in minutes. If the pain is a little more severe, I also take an anti-inflammatory medication such as ibuprofen to quickly relieve pain. Be sure to ask your doctor or pharmacist about the safe use of medication.

Take a break and stretch. This is the perfect way to keep your muscles from reaching an intense, persistent level.  Stand up and stretch your shoulder muscles at least once an hour. Try standing up while talking on the phone.  Try these shoulder stretches recommended by National Institute of Health.

Rearrange your work space. In the long term, this is one of the most important changes you can make. 

1. Begin by adjusting your chair. A well- adjusted, ergonomic chair can help you maintain good posture. Lower the seat so that your feet rest firmly on the floor. And lower your armrests so that you have free movement while typing; raised armrests are often the cause of shoulder pain. Make sure you have good support in your lower back or add portable lumbar support. 
2. Next move your keyboard and mouse onto an adjustable keyboard tray for quick keyboard placement. To reduce muscle tension in your arms and shoulders, lower the tray until your keyboard slightly below elbow height, about an inch or two off your lap.
3. Finally, make sure your monitor is at eye level for best neck and shoulder position. If you need more height, add a monitor stand. A document holder placed immediately next to your monitor can help with strained neck and shoulder muscles.

If you suffer from shoulder pain, these tips can help find fast relief and prevent future pain. Adjust your ergonomic chair to help restore good posture. And try adding an adjustable keyboard tray and a monitor stand to help you maintain good head and arm positioning. Improving your posture and work habits can relieve and even prevent shoulder pain.

Sitting at your computer all day can place significant strain on your back, shoulders and neck. Taking breaks to walk around can help relieve the pressure, but these breaks are short and probably not often enough. Have you considered a complete change of position? Maybe it is time to try an adjustable height ergonomic desk that allows you to sit or stand at your desk while maintaining good typing posture for your entire body. Two of the benefits of a sit-or-stand ergonomic desk are better 1) comfort and 2) improved productivity.

Productivity

A great way to increase your productivity at work is to stand up and take a break. This principle also applies if you are standing up to continue working; it gets you out of your sedentary position. A study at USC discovered that the standing can increase brain function by 5% to 20%. If your muscles feel stiff or you are struggling to solve a problem, standing up can relieve muscle strain and increase blood circulation to the brain.

Comfort

Cornell University’s Human Factors and Ergonomics Research Laboratory conducted a recent study with adjustable height desks found that most people prefer to stand part of their work day. They reported less discomfort in their upper bodies and about 20% reduction in general musculoskeletal strain when they rotated between sitting and standing at their desks. This is especially good news if you have pain in your neck and shoulders or are recovering from a back injury.  Even if you do not have injuries, the flexibility to both sit and stand at your computer can significantly increase your physical comfort at work.

Health

In addition to relieving pain and muscle strain, medical research has shown standing at your job tends to be healthier than sitting. At the University of Missouri, a recent study found that standing up can also have a significant impact on weight loss and calorie burning.

An adjustable height ergonomic desk can provide great health and productivity benefits. One example of a flexible height desk is the Hercules Sit-or-Stand Ergonomic Desk; it attaches to your current work surface to provide easy, all-in-one height adjustment for your monitor, keyboard and mouse. With the incredible developments in ergonomic desks, consider upgrading your desk to enjoy the benefits of being able a sit or stand throughout your day.

• Warm up and cool down.  As tempting as it may be to jump right in to a work-out, it is essential for your muscles that you warm up with good stretches so you don't strain or pull muscles.  A proper cool-down is just as important to signal to your muscles that the end is in sight but not abrupt.  Good stretching that doesn't over-extend your joints or muscles will aid in keeping you limber and able to exercise.
• Ease your way in to a good work-out instead of killing yourself the first few days.  Experts recommend 30-40 minutes of cardio, so build up to that over a few weeks so you don't stress your body.
• Establish a good routine that you can do consistently.  Your body will thank you.  Working out sporadically or in compact bursts will not yield good results.  Rather, set a reasonable goal or 3-4 times a week, being flexible as your schedule mandates.  It may end up being 4 times one week and 2 another, but an average of 3 is a good goal.
• A good, healthy burn in your muscles as you work out is great, but actual pain anywhere is never a good sign.  If you already have sensitive areas, please modify your routine to bypass putting direct pressure there.  When you warm up, work-out, or cool down, be especially mindful of your neck, knees, shoulders, wrists, and all muscles because it's sadly too easy to strain or pull them.  Just like you practice good office ergonomics to avoid repetitive strain injuries, be careful to never bend, cock, or angle your body in a weird position that causes pain.  This may mean avoiding push-ups and other moves that force your body to bend awkwardly, but through modification or use of weights, you should be able to find an equally effective work-out.  Lastly, don't pull on your neck as you work your abs during sit-ups or crunches- it's weakens the exercise and causes neck strain.  

Being careful to modify or plan a work-out to avoid injury will help you get in far better shape, both physically and ergonomically.  Just like at work, there are ergonomic principles that should be followed, such as not putting strain on your neck or wrists. Take the time to think it through and save yourself the pain.