With more people working from home or spending long hours at a desk, the debate continues: Is it better to sit or stand while working at your computer? The short answer is — neither is perfect on its own. The key lies in movement and balance throughout your day.
The Problems with Prolonged Sitting
Sitting for extended periods can lead to a range of health problems, including:
Poor posture and spinal alignment
Increased risk of lower back pain
Decreased circulation, especially in the legs
Higher risk of conditions like heart disease and diabetes
Tight hip flexors and weak glutes
Even if you have an ergonomic chair, sitting too long without breaks can cause stiffness and fatigue. Our bodies weren’t designed to stay in one position for hours.
The Standing Desk Solution?
Standing desks became popular as a response to the "sitting disease." While standing more during the day can help:
Improve posture and core engagement
Reduce lower back strain (in some cases)
Increase calorie burn slightly
Boost energy and alertness
...standing too much also has its downsides. Standing for hours can lead to:
Foot, knee, or hip discomfort
Varicose veins
Lower back fatigue
Slouching just as easily as when sitting
So, What’s the Best Option?
The best setup is a hybrid approach:
1. Alternate Between Sitting and Standing
Aim to change positions every 30 to 60 minutes. Use a sit-stand desk or desk riser so you can easily switch.
2. Prioritize Good Ergonomics
Whether sitting or standing:
Keep your monitor at eye level
Elbows should be at a 90° angle
Feet flat on the floor (or on a footrest when sitting)
Use an anti-fatigue mat when standing
3. Take Movement Breaks
Every hour, take 2–5 minutes to:
Stretch
Walk around
Do light exercises to keep your body engaged
4. Listen to Your Body
Pain, discomfort, or fatigue are signs to switch it up. Pay attention to how your body feels in each position.
Bottom Line
It’s not about choosing between sitting or standing — it’s about avoiding being stuck in one position for too long. The healthiest approach to desk work is incorporating variety, movement, and proper ergonomics into your day.
Want help optimizing your workstation or recovering from posture-related pain? Our physical therapy team can assess your setup and guide you in building a healthier workspace routine.