For years, sitting desks ruled the office world.
Until standing desks swept in, promising to fix everything. Suddenly, headlines declared that sitting was the new smoking.
The humble office chair became the villain behind back pain, heart disease, and poor health.
The message was clear:
If you’re sitting all day, you’re doing it wrong.
But then came the backlash.
People who made the switch to standing desks started complaining about aching feet, swollen ankles, and stiff backs.
Studies suggested that standing too much could be just as harmful as sitting. Now, we’re left with two camps. Those who swear by standing desks and those who say they’re another workplace gimmick.
So which one is better: sitting or standing?
The truth is, both can be good, and both can be harmful. It’s not about which desk you choose, it’s about how you use them.
The Myths About Sitting and Standing Desks
The Myths of Sitting and Standing Desks
There’s a lot of hype surrounding both sitting and standing desks, but not all of it is true. Let’s break down the biggest myths and, more importantly, what actually works.
The Myths About Sitting Desks
Myth #1: “Sitting is the new smoking”
This phrase has been thrown around so much that it feels like an undeniable truth. But here’s the reality: sitting itself isn’t the problem, sitting too much without moving is.
Sitting doesn’t poison your body like smoking does, but prolonged sedentary behaviour can increase your risk of cardiovascular disease, obesity, and metabolic disorders. However, these risks aren’t caused by sitting alone. They’re caused by lack of movement.
The Fix:
Instead of demonizing sitting, focus on breaking up long sitting periods with movement. Stand up every 30–45 minutes, stretch, or walk around for a minute or two.
Myth #2: “An ergonomic chair will solve all your sitting problems”
A good ergonomic chair supports your body, but it won’t fix poor posture or stop you from sitting too long. Even the best chair can’t counteract the negative effects of prolonged sitting if you don’t move.
The Fix:
Adjust your chair properly to fit your body, but don’t stay in it all day. Shift positions, lean back occasionally, and take frequent breaks.
Chair Setup Guidelines:
- Feet flat on the floor (or on a footrest if they don’t reach).
- Knees at 90 degrees (thighs parallel to the floor).
- Lower back supported by the chair’s lumbar support.
- Elbows at 90 degrees when typing (adjust chair height or desk height if needed).
Myth #3: “Sitting all day ruins your posture”
It’s not sitting itself that ruins your posture, it’s poor sitting habits. Slouching, leaning forward, or staying frozen in one position for hours strains your muscles and joints.
The Fix:
Instead of aiming for “perfect posture”, focus on varied posture. Shift positions, lean back occasionally, and stand up when you can.
The Myths About Standing Desks
Myth #4: “Standing desks are better for your health than sitting”
Standing desks can reduce sedentary time, but they aren’t automatically healthier than sitting. Standing for too long can cause fatigue, lower back pain, and poor circulation.
The Fix:
Use standing desks as one tool in your ergonomic setup, not a full-time solution. Alternate between sitting and standing every 30–60 minutes.
Standing Desk Guidelines:
- Elbows at 90 degrees when typing.
- Screen at eye level to avoid neck strain.
- Use an anti-fatigue mat to reduce pressure on your feet.
- Shift weight from one leg to another and avoid locking your knees.
Myth #5: “Standing burns a lot more calories than sitting”
Yes, standing burns slightly more calories than sitting about 8 more calories per hour. But unless you’re moving while standing, it won’t make a significant difference in weight management.
The Fix:
Don’t rely on a standing desk for calorie burning. Instead, integrate movement into your workday (walk during calls, stretch, take short breaks).
Myth #6: “If I switch to a standing desk, my back pain will disappear”
Many people invest in a standing desk expecting instant relief from back pain. But standing incorrectly or for too long can create new problems like foot pain, knee discomfort, and even increased spinal compression.
The Fix:
If you’re dealing with pain, don’t just switch to standing. Focus on:
- Postural awareness (avoid leaning to one side or slouching while standing).
- Regular movement (alternate between sitting and standing).
- Corrective exercises (strengthen your core and stretch tight muscles).
The truth?
Neither sitting nor standing is a magic fix or a guaranteed cause of pain.
Why Sitting Desks Still Matter
Sitting gets a bad rap, but the problem isn’t sitting itself. it’s sitting too much without moving.
When you sit correctly, with good posture and regular movement breaks, sitting can actually:
- Support your spine better than standing (when your chair is set up properly)
- Allow your muscles to rest and recover
- Help you focus during deep, concentrated work
The real danger of sitting comes from staying in one position for too long, not from the act of sitting itself.
When Standing Desks Help (and When They Hurt)
Standing desks can absolutely help if you use them the right way. They encourage more movement, keep your muscles active, and can reduce pressure on your lower back.
But standing all day isn’t the miracle solution it’s made out to be. In fact, standing still for too long brings its own set of problems:
- Foot pain
- Swollen ankles
- Tight calves
- Lower back fatigue
- Knee discomfort
Most people think they’ll feel better simply by swapping one desk for another. But standing still for hours is just as harmful as sitting still.
So What’s the Way Forward?
It’s Not Sitting vs. Standing. It’s Moving
Instead of choosing sides, the best solution is to use both sitting and standing desks but with a plan.
The secret isn’t in the desk itself. It’s in how often you switch positions and how well your workstation is set up.
How to Use a Standing Desk the Right Way
If you’re considering a standing desk or already have one here’s how to make it work for you:
1. Ease into it:
Start with 30 minutes of standing, then sit for 30–45 minutes. Gradually increase your standing time as your body adapts.
2. Set up your workstation:
Keep your screen at eye level, your elbows at 90 degrees, and your wrists straight.
3. Use an anti-fatigue mat:
It encourages subtle foot movements and cushions your legs.
4. Move frequently:
Don’t just stand still, shift your weight, stretch, or pace during phone calls.
5. Listen to your body:
If your legs feel tired or your back starts aching, sit down.
Why Sitting Desks Still Have a Place
Despite the bad press, sitting desks can still support your body if you set them up properly.
Here’s how to get the most out of sitting:
1. Choose the right chair:
Adjustable ergonomic chairs with lumbar support make all the difference.
2. Feet flat, knees at 90 degrees:
Your thighs should be parallel to the floor, and your feet should touch the ground or rest on a footrest.
3. Take micro-breaks:
Stand up or stretch every 30–45 minutes.
4. Lean back into the backrest:
It takes pressure off your spine and allows your back muscles to relax.
What About Height-Adjustable Desks? Are They the Best Solution?
Height-adjustable desks also known as sit-stand desks offer the best of both worlds. They let you switch between sitting and standing with the push of a button.
But here’s the catch:
The desk alone won’t fix anything unless you use it right.
Simply standing more without paying attention to your posture. Or how long you’re standing can create just as many problems as sitting all day.
If you’re thinking about investing in one, follow this simple rule:
Use the desk to break up long periods of sitting, not to stand all day.
Don’t Get Bogged Down by the Desk. Focus on What Really Matters
It’s easy to think that buying the perfect desk will solve your pain. But the desk is just one part of the puzzle.
The real solution lies in:
- how often you move,
- how well your workstation is set up,
- how aware you are of your body throughout the day.
That’s where the P.A.C.E. Methodology comes in:
Postural Awareness:
Check in with your posture regularly, whether you’re sitting or standing.
Assess & Adjust:
Make small tweaks to your workstation, screen height, chair position, and keyboard placement.
Corrective Exercises:
Stretch tight muscles and strengthen weak ones with small exercises throughout the day.
Establish Daily Habits:
Build micro-movements into your routine. Like walking during calls or doing quick stretches while the kettle boils.
Don’t Choose a Desk, Choose to Move
Standing desks aren’t the magic fix we’ve been sold and neither is sitting all day. The best way forward is to stop thinking about sitting vs. standing and start thinking about movement.
Your body was built to move not stay frozen in one position, no matter how ergonomic your setup is.
So whether you’re sitting, standing, or switching between both, remember:
It’s not about the desk. It’s about what you do between the desk and how often you move.
Invest in good equipment if you can. But more importantly, invest in habits that keep you active throughout the day.
If you’re not sure how to set up your desk or how to build a workstation that works for your body, book a remote ergonomic assessment. I’ll help you design a pain-free workspace that fits how you work. Whether you’re sitting, standing, or doing both.
