Sit, Stand, Repeat: Alternate Positions Throughout the Day

Sitting 8 hours straight used to make me slouch forward at my computer.

Which caused pain, tension, and spinal disc degeneration in my back.

Getting used to a standing desk takes time. I didn’t rush in and stand all day in the beginning. That just would’ve created other repetitive strain injuries (compared to sitting injuries). Image by ChatGPT.

Swapping to a height-adjustable desk was an important move in my computer ergonomics routine.

It decreased my pain, boosted my mood, and sharpened my focus.

But it took practice to dial in the ergonomics.

I didn’t go from sitting all day, to standing all day.

Here’s the shortcut…

Quick disclaimer: This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.

All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.

Sit, Stand, Repeat: Getting Used to a Standing Desk

⚖️ ALTERNATE POSITIONS THROUGHOUT THE DAY.

Standing all day is just “sitting 2.0.”

Standing may decrease pain that was caused by sitting.

But standing all day could just create new repetitive strain injuries.

✅ My sweet spot:

1️⃣ 30-60  minutes sitting in a chair.

2️⃣ Then 30-60  minutes standing.

3️⃣ Then, 30-60 minutes sitting on a stool.

I’ll repeat this multiple times throughout my workday.

When my mental clarity dips, or my torso starts to slouch forward, I switch positions and reset.

🌲 SWAY LIKE A TREE, NOT STIFF LIKE A BUILDING.

When I stand, I keep the natural spinal curves in my spine intact.

I often sway lightly, and slightly, from side to side, front to back.

✅ I imagine myself as a tree moving gently in the breeze. I don’t want to be stiff like a brick wall.

I keep my knees stable, yet soft (behind the knee).

I also keep my weight balanced over my mid‑foot to forefoot.

I don’t want all my weight back on my heels. That would cause weakness in my calves, quadriceps, and knee function.

👀 I KEEP THE TOP OF MY MONITOR SCREEN AT EYE LEVEL

This rule applies for me, regardless if I’m sitting in a chair, standing, or sitting on a stool.

This is why I invested in a height-adjustable desk.

It makes switching my workstation super convenient.

✅ Maintaining correct monitor height helped decrease my neck pain, upper back pain, headaches, and slouching forward.

💪 I KEEP MY ELBOW HEIGHT SLIGHTLY ABOVE MY KEYBOARD AND MOUSE LEVEL.

Just like monitor height, this ergonomic rule stays the same. It doesn’t matter if I’m sitting or standing.

❌ I used to keep my elbow height too low (below the desk level).

This caused overuse of my biceps, in order to lift my hands up onto the keyboard and mouse.

This constant overuse of my biceps caused inflammation in my tendons that connect to bone in my shoulder area.

When my elbow level was too low, it was also a trigger that made me slouch my torso forward.

🦶 I USE AN ANTI-FATIGUE MAT WHEN STANDING AT MY COMPUTER.

Sometimes I wear shoes. Sometimes I work barefoot.

Either way, I use an anti-fatigue mat.

❌ When I first started standing at my desk, I did not use a mat. I quickly started to suffer knee pain.

The harder the floor, the harder my feet were working.

This repetitive strain transferred quickly up my legs. And my knees were the first to scream.

Once I started using an anti-fatigue mat, my knee pain went away in less than a week.

It was pretty eye-opening how one small ergonomic change, practiced daily, can make such an important improvement in my health.

Standing desks aren’t an absolute solution. But they’re an important tool in our computer ergonomics toolbox.

Notice how both users have the top of their monitor screen at eye level. They also both have their elbow height slightly above desk level. These 2 good posture cues remain the same, regardless if I’m working in a sitting or standing position. Image by Reneshia via Megapixl.

Working in multiple different positions throughout the day is important.

Rotate positions.

Respect your spine’s curves.

Maintain correct eye level and elbow level.

And your body will reward you with fewer aches and sharper focus. 🙌

Correct standing computer posture is a valuable tool in our ergonomics toolbox. But I never stand 8 hours a day. Even good posture can cause repetitive strain injuries. The position we work in doesn’t exclude us from pain. It’s how long we work in that position that can cause overuse injuries. Image by ChatGPT.

THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.

If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!

If you liked this article on how to get used to a standing desk, check out my free ebook titled 3 Ways to Improve Computer Posture Immediately!

>>> Click here to download your free copy

3 Ways to Improve Computer Posture Immediately! by Todd Bowen

This ebook is a great supplement to the article you just read. In this ebook, you’ll learn 3 of the most painful, poor computer posture mistakes. Then, you’ll learn how to fix those mistakes immediately with 3 simple changes to your ergonomic computer desk setup.

Go to SittingPosture.com/ebook to learn more.

Take care,

Todd Bowen