Is a standing desk really better for your back?

Woman working at standing desk while on a walking pad.

Standing desks are popular in today’s modern workspaces. They promise less back pain, better posture and maybe even a few more calories burned.

So, if you’re considering a standing desk, Parini Patel, DO, a physiatrist at Atlantic Health, offers some perspective.

“A standing desk isn’t a replacement for a sitting desk,” she says. “The goal isn't to stand all day; it’s to avoid staying seated for too long. It’s one more tool to get you up out of your seat, into a new position and moving throughout the day.”

The problem isn't sitting—it's sitting too much

According to Dr. Patel, the healthiest workstation is one that encourages you to alternate positions, take movement breaks and maintain good body posture.

“The human body is designed to sit, but also to stand, walk, squat, bend and move,” says Dr. Patel. “Too many office workers don’t move enough. They spend eight to 10 hours sitting at their desk each day, and more time sitting during their commute, meals and screen time.”

Prolonged sitting can cause:

Low back pain
Neck and shoulder tension
Hip tightness
Core muscle weakness
Poor posture

Standing is not the magic solution

“People think that standing automatically creates great posture and eliminates back pain, but this is not the case,” says Dr. Patel. “Standing in one position for hours can strain the lower back, cause varicose veins and fatigue the legs, knees and feet.”

She has treated patients who have developed issues after switching to a standing desk because they went from sitting all day to standing all day. Both extremes can place repetitive stress on the body.

Alternating sitting and standing is best

If the best medicine is a combination of sitting and standing, how often should you change positions? Dr. Patel says that for most people, changing positions every 30 to 60 minutes works well:

Sit for 30 to 45 minutes
Stand for 15 to 30 minutes
Take a brief walk every hour
Perform simple stretches throughout the day

“The biggest benefit to a standing desk is to make it easier to break up long periods of inactivity and sedentary body positions,” says Dr. Patel. “This approach helps improve function, prevent strains from loading the same muscles and joints and encourage movement and blood flow.”

Setting up your standing desk properly

It’s important to set up your workstation properly. A poorly configured standing desk can strain your neck, back shoulders and legs. Here are a few tips to keep your body aligned when standing at your desk:

Set your monitor screen to eye level
Keep elbows at 90 degrees and wrists in a neutral position
Relax your shoulders
Stand squarely in front of the monitor with good posture

“If you’ve been diagnosed with discogenic pain, annular tear or have chronic back pain, it’s best to avoid any prolonged sitting,” says Dr. Patel. “For most people, the best approach is a combination of sitting, standing, walking, stretching and a regular home exercise program throughout the day.”

Find a Doctor

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The biggest benefit to a standing desk is to make it easier to break up long periods of inactivity and sedentary body positions. This approach helps improve function, prevent strains from loading the same muscles and joints and encourage movement and blood flow.- Parini Patel, DO, Atlantic Health physiatrist

Published: July 06, 2026

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