How to stand properly at your desk?

Is standing at a desk some kind of complicated philosophy? At first glance, it seems simple: raise the desktop, place your computer, and get on your feet. Yet just as long hours of sitting can ruin your back, working while standing can also cause serious problems – if you do it the wrong way. Height-adjustable desks give us the chance to work more dynamically, productively, and healthily. But to unlock their full potential, it’s worth learning a few key principles.

Can you stand incorrectly?

Yes – and it’s easier than you think. If you lean your head toward the screen, cross your legs, tense your shoulders, or lock your knees, your body will let you know quickly. Instead of the expected boost of energy, you may feel a stiff neck, lower back pain, and tired legs. Standing, like sitting, requires mindfulness. The goal isn’t to freeze in place, but to find the right balance between movement and stability.

A posture that supports your spine

The golden rule is simple: keep your spine’s natural curve. Don’t hunch over your keyboard. Roll your shoulders back – but without rigidity. Rest your elbows comfortably on the desk at a 90-degree angle. Place the monitor at eye level – our desk shelf or laptop stand can help you achieve the perfect ergonomic screen height. Keep your feet flat on the floor (or on an anti-fatigue mat), and shift your weight from one leg to the other from time to time.

How long should you stand at the desk?

Beginners often fall into a trap: if standing is healthy, the longer the better. Quoting an old classic: nothing could be further from the truth. At first, two hours a day in short intervals is enough. Later, you can gradually extend it up to four hours – but always with breaks and position changes. One helpful starter method is 20-8-2: 20 minutes sitting, 8 minutes standing, 2 minutes moving. Another simple rule: switch positions every 30–60 minutes. To avoid constant clock-watching, connect your Oakywood standing desk (Pro or Touch) with the dedicated app – it will remind you when it’s time to change position.

Muscles at work while standing

Standing mainly engages your calves, thighs, glutes, and lower back. Your knees and hips also work hard to carry your body weight. That’s why you shouldn’t lock your knees, but allow your legs to make small, natural micro-movements. An anti-fatigue mat is also a smart choice: it cushions your stance and encourages subtle shifts in foot position.

Barefoot or in shoes?

It depends. Barefoot standing supports natural foot movement and helps stabilize posture – as long as you’re on a soft surface, such as a mat. If you prefer shoes, choose ones with flat soles, flexibility, and breathability – no high heels or stiff, heavy constructions. Good standing shoes should feel like walking shoes, not like you’re standing at attention.

Movement: the third element of desk work

Sitting and standing are just two pieces of the puzzle. The third – and essential – element is movement. It completes the cycle, keeping both body and mind in harmony. Stretching briefly, pacing around the room, taking a short walk, or joining a call while standing – these little breaks not only relax your muscles but also fuel creativity. A moving body generates new ideas more efficiently than a mind locked in one position for hours.

Correct posture, regular position changes, and introducing movement reduce fatigue and restlessness while improving focus and engagement. A height-adjustable desk becomes more than just furniture – it’s a tool to shape your energy at work. Standing isn’t a goal in itself, but part of a bigger practice: a more mindful approach to balance – of body and mind alike. And balance, like any art, is something we keep refining throughout our lives.