Almost everyone knows that sitting for long stretches isn’t good for you. That’s why standing desks are becoming more common in offices. Is standing better than sitting? And would a sit-stand desk be a good idea for your home workstation? The answer is “no” and “it depends”.
In this article I explain the risks and benefits of sitting and standing while working, and give tips for working standing up in a healthy way at your home workstation. Or in the office, of course!
How bad is sitting at work, really?
A large EU-wide study concludes that prolonged static sitting is harmful. Sitting upright without back support increases the pressure on the discs in your lower back to up to 140% of the pressure you have while standing; sitting hunched forward (think: looking at a screen) pushes that up to 190%. That sustained pressure, combined with shortened muscles and an unfavourable posture for your neck and shoulders, is the direct cause of a lot of complaints.
Prolonged sitting has also been linked to diabetes, cardiovascular disease, certain types of cancer, depression and a higher risk of death. One of the more striking figures: up to 7 hours of sitting a day, the mortality risk rises by 2% per extra hour; above that, by 5% per hour. People who sit for 10 hours a day have a 34% higher chance of dying than people who sit for just 1 hour a day.
According to the most recent TNO research (2025, in Dutch), people in the Netherlands sit for an average of 8.7 hours a day. That’s quite concerning!
Is working standing up healthier than sitting?
So should we all switch to working standing up? The short answer is: no. Standing, just like sitting, is a static posture. And any static posture you hold for too long puts strain on your body. A systematic review and meta-analysis of standing-related low back pain found that a more arched lower back and reduced postural “fidgeting” (small, unconscious shifts in position) are among the clearest risk factors for developing pain from prolonged standing – which underlines that it’s the lack of movement, not standing itself, that causes the problem.
The solution: a lot of exercise. Or more variation
More than an hour of intensive exercise a day can offset the negative effects of prolonged static sitting or standing. But for a lot of people that isn’t realistic. And whether you’re an elite athlete or not: varying your posture is the key. “The best posture is your next posture” is a piece of wisdom I keep coming across more often.
So the goal of working standing up isn’t to replace sitting with standing, but to alternate both with movement. Besides standing, you could also try walking meetings – for calls or meetings where you don’t need your camera on. That combines movement with work, and it often makes you more creative too. I share a number of tips for moving more in this article.
Really can’t manage to get up often enough? Then break software on your computer that prompts you to stand up can help.
How long can you work standing at a stretch?
My rule of thumb: no longer than 30 to 45 minutes at a time. Then sit, walk, or do something else for a while. I advise clients to stand mainly during tasks where they don’t need their keyboard and mouse intensively – during video meetings, for example, so you can move around a bit while you’re on the call.
6 tips for healthy standing work
- Alternate every 30-45 minutes. Don’t stand all day – build it up gradually and keep alternating with sitting or walking.
- Stand mainly during tasks without intensive keyboard and mouse use. Think calls, video meetings, reading or brainstorming.
- Take the occasional call or meeting while walking. That’s fine as long as your camera doesn’t need to be on.
- Set your screen and keyboard to the right height standing up too. The same rules apply as when sitting: screen at eye level, elbows at an angle of around 90 degrees. See also my tips for better sitting posture when working from home – most of them apply to standing too.
- Shift your weight and wear comfortable footwear. Try not to stand rigidly in one spot; an anti-fatigue mat (a thicker, slightly springy floor mat – usually foam, rubber or gel) can help you keep unconsciously “micro-shifting” your weight and posture.
- Have your posture checked. It’s often hard to tell for yourself whether you’re standing well. Ask a housemate or colleague to take a look, take a photo with a self-timer, or have it assessed professionally during an online workstation assessment.
An improvised standing workstation
You don’t need an expensive sit-stand desk to stand every now and then. A stack of sturdy books or a crate under your laptop, with your keyboard and mouse nearby at an eye-friendly height, works perfectly well for a video meeting or a phone call.
Want to take a proper look at your whole home workstation, standing and sitting? Then also check out my step-by-step plan to set up your home workstation in 7 steps.
Frequently asked questions about standing work
Is working standing up healthier than sitting?
Not by definition. Standing for long periods puts just as much strain on your body as sitting for long periods – the risk shifts rather than disappears. What’s healthy is mainly the variation between sitting, standing and moving.
How long can you work standing at a stretch?
A maximum of 30 to 45 minutes at a time, then switch back to sitting or walking.
Do you need a sit-stand desk to work standing up?
No. A sit-stand desk makes alternating easier, but an improvised standing spot (using books or a crate, for example) works perfectly well for standing occasionally.
Is standing work good for back pain?
Not automatically. Research actually shows that many hours of standing work can increase the risk of low back pain. Variation – and a well set-up workstation, both sitting and standing – helps more than just standing more.
Not by definition. Standing for long periods puts just as much strain on your body as sitting for long periods – the risk shifts rather than disappears. What’s healthy is mainly the variation between sitting, standing and moving.
A maximum of 30 to 45 minutes at a time, then switch back to sitting or walking.
No. A sit-stand desk makes alternating easier, but an improvised standing spot (using books or a crate, for example) works perfectly well for standing occasionally.
No. Research actually shows that many hours of standing work can increase the risk of low back pain. Variation – and a well set-up workstation, both sitting and standing – helps more than just standing more.
Not sure whether your workstation, sitting or standing, is set up well? I’m happy to help with an online ergonomic workstation assessment. 🙂