Posture Tips
for Standing Work

I've said it before.... we were designed to hunt and gather, throw spears and pick berries. That means that standing is yet another task that our bodies don't do well. Standing on a hard surface causes the joints in our feet to separate and blood to pool in the extremities. There is also continuous loading on the knee and back joints, causing the articular fluid inside the joints to get pushed to the side. The joint problems in the feet happen over a long period of time, but people who stand tend to have fallen arches and feel pressure on the soles.

Blood pooling in the extremities is a significant problem. It can lead to swollen ankles, even vericose veins. When blood leaves the heart, the pressure of the heart's contraction pushes the blood out, and then gravity carries it down to the tissues. The blood travels out along arteries and back through veins. Veins are equipped with one way valves. It is the push of the next batch of blood that keeps the blood moving along on the return trip. Contraction of muscles helps to push the blood back to the lungs and heart. The problem is that veins are slightly elastic. If the muscles are not helping the process along, the veins start to stretch and blood / fluids start to pool.

#1: Anti-fatigue Matting

One way to counter act the blood pooling in the extremities and continuous loading on the joints is to use anti-fatigue matting. This is a soft / rubbery surface that you stand on. By putting a slightly unstable surface under your feet, the leg muscles cyclically contract to help maintain balance. This pumps the fluids up from the extremities, back to the heart. Wearing good running shoes can have the same effect - combining the two is even better.

When adding anti-fatigue matting to your workplace, make sure it is appropriate to the environment. There are some intended for wet or slippery areas, and others for chemicals. Make sure it has a bevelled edge to minimise tripping hazards.

• soft / rubbery surface
• bevelled edges
• entire standing area
• good running shoes for extra effect

#2: Foot Bar

Gravity is always trying to pull us down. So when we have to stand for even a few minutes, we tend assume some rather strange poses. One hip will shift to the side, or the knees will lock back. At the grocery store you will put one foot on the lower rack of the cart and hunch over the handle bar. My personal favourite is to push the pelvis up against the counter when washing dishes - it has a lovely effect on my clothes.

What we are trying to do is find a new / different level of stability. In the workplace, these same postures held for hours at a time will result in injury - to the feet, knees, hips, back, neck and shoulders. The best way to find stability and comfort is to look at the age-old tradition of the foot rest bar in the pub.

Even in times past, the pub owner knew that people were more comfortable with one foot elevated. The surface of the counter usually extended out toward the patron so that there was plenty of knee clearance. Sometimes there was a section of carpeting underfoot to soften the standing surface. The patrons would instinctively raise one foot onto the rail, alternating as the other foot got tired.

Applying the same principle in the workplace is easy. A foot rest bar can be made out of anything stable. Because it is not used for stepping up or elevating the body, it only needs to carry 2/3 the length of the foot. A couple of 2x4's nailed together will work, right up to industrial grade adjustable foot rests.

The problem is making sure there is enough leg clearance. If there is a cupboard under the counter, you might be able to open up the door and use the floor of the cupboard as the foot rest. If there are shelves, maybe they can be removed. At work tables, it may be necessary to extend the table out toward you by adding a 3/4" plywood surface to the top.

• About 6" high
• Supports at least 2/3 of foot
• Non-slip surface
• Good knee clearance

#3: Sit/Stand Chair

While it is true that we were not designed to sit all day, we were also not designed to stand all day. One way to introduce a bit of variety is to use a sit/stand chair. The idea of this device is that you can prop your buttocks on the angled support surface to partially reduce the load on the feet and legs. While most models don't offer back support, the angled seat will help to maintain the lumbar curve of the lower back. If used at a standing work surface, care should be used to ensure that there is sufficient knee clearance. It is also important to make sure that the desk height is appropriate because supporting the body this way does lower the trunk slightly.

Adjust keyboard height Use palm rest at keyboard for pausing Use palm support at mouse for control Nagative tilt on keyboard helps to flatten wrist

More Posture Tips Focusing on Working Heights for Specific Tasks...