How I Transitioned to a Standing Desk

Last week I shared my new home office and standing desk with you. I know for a lot of people, standing all day in one spot sounds worse than sitting, even though studies show it’s healthier for us. So I get tons of questions about what it’s like to use a standing desk. Maybe you’re curious about making the switch, but you wonder…

• Is it uncomfortable to stand all day?
• Do your legs get sore?
• Does it really help with back pain?

Today I want to share with you how I transitioned to a standing desk and then I’ll answer those frequently asked questions and more at the end.

Please Note: I am not a doctor or medical professional. I am sharing what has worked for me in my own experience. Any statements or claims about the possible health benefits in this article about using a standing desk are not intended to diagnose, treat, prevent, or cure any disease. The information in this article is not intended as medical advice. You should see a qualified medical professional to get advice for your specific situation.

This post contains affiliate links to the products I use and recommend. I may receive a small commission on purchases made after following an affiliate link. See my full disclosure here.

There’s a couple things you need to know first:

1. The biggest myth about standing desks is that you have to stand all day. I’ll show you below all the positions I work in and how my standing desk gives me more flexibility than a traditional desk.
2. We’ve all heard about the studies that say sitting all day is killing us. There are new studies coming out that show standing all day may not be much better. In my opinion the key takeaway from all of the studies about work positions is we should not stay in the same position for extended periods of time, whether sitting or standing. Our bodies are designed to move. I remember once making a comment to my physical therapist about trying to find a comfortable position and I’ll never forget his response. He said, “The best position is always the next position.” Meaning it’s more comfortable to change positions often than to stay in one place.

Now, I didn’t jump right to buying a standing desk. When I started having back pain, my husband recommended I try standing to work. He’s been using a standing desk at work for years. Not sure if I would like it, or if it would even help with my back pain, I started out reluctantly. I didn’t want to invest in a desk at first. Instead, I started with a stand to elevate my laptop.

My first makeshift standing desk was the laptop stand set up on the corner of my kitchen island. It wasn’t ideal standing on the hardwood floor, but I was able to test out standing to work for small time periods. I liked it, but quickly realized I needed a separate keyboard and mouse. Ideally, your arms are at or slightly below a 90 degree angle to your body when using your keyboard. To get the screen on my laptop the right height for standing, meant I had to type like a t-rex with my wrists up in the air. So I ordered a wireless keyboard and mouse that I set on the countertop below the laptop stand. I used that set up for almost a month, before I got sick of having my set up in the middle of the kitchen.

My second makeshift desk was in the corner of my husband’s office. I used the laptop stand to elevate my laptop on top of a bookcase. I used the shelf that was about waist height to hold my keyboard and mouse. Now I didn’t have to move my computer equipment in and out of the kitchen. I worked on the bookcase for over six months. One of the things I loved about it, was the lowest shelf was just the right height to act like a step stool, so I could put one foot up and alternate which foot I was standing on. The bookcase set up worked really well, but I felt a little claustrophobic being stuck in the corner all day.

After a full year working from standing, I decided it was time to invest in a standing desk. I was starting to feel better. I had a lot less back pain while standing (especially when I used the different positions below to move around). But sometimes I wanted to be able to sit. I wanted more flexibility than my makeshift bookcase standing desk offered. Plus, I was ready to upgrade my tiny 11″ MacBook Air to a real computer. I knew eliminating eye strain (and related neck strain) would help me feel even better.

Now, I have a 27″ iMac on my new Uplift standing desk. I love the new set up. Not only can I walk up and work when ever I want, but I also have the ultimate flexibility with my adjustable desk.

My desk is height adjustable from 24.5″ (slightly higher than a coffee table) to 50.5″ high. It is motorized and has a digital keypad that can store up to 4 different height settings. So, I have a setting programed for sitting in a chair, sitting on a stool, standing, and standing on a balance pad. As I change positions, I simply hit a button and my desk height adjusts for me. I love it!

Throughout a normal day, I rotate through about six different working positions. Many of these positions are also what helped me transition to standing most of the day.

Standing

When you first start standing, it can make you sore, or in my experience introduce new pains. You’re body isn’t used to standing, so you have to ease yourself into it. My biggest mistake was trying to plant my feet shoulder width apart, stand with perfect posture, and then not move from that position. You can’t lock yourself into position. Your body needs to shift and move.

The basic starting position is standing with your feet shoulder width apart. Your desk height should be set so your keyboard and mouse are around waist level. You want your elbows bent at 90 degree angle. Your wrists should not be higher than your elbows in any position. The top of your monitor should be at or slightly below eye level—choose a height that allows you to gaze at the screen comfortably without craning your neck forward or tilting your head down.

Standing on a Balance Pad

The first thing I used to modify the basic standing position was a balance pad. It’s a 2″ foam pad that is often used in physical therapy, yoga, or to make workouts more challenging. But you can also use it to stand on. It puts some cushion under your feet, but it also keeps your leg muscles active to balance you while your standing. It’s much easier to stand on than it sounds, and it’s still one of my favorite standing desk accessories.

Alternating Legs with a Foot Stool

As I started to work longer hours standing, my husband recommended alternating legs with a foot stool, giving me two more positions. It’s a simple, effective way to change positions while you stay in place.

You put one foot up on the step stool and most of your weight is driven through the other foot still on the ground. After 20 minutes, you can switch to standing with both feet on the ground again with your weight evenly distributed. Then, 20 minutes later switch to put the other foot up on the step stool. When ever I get uncomfortable standing for an extended period of time, the foot stool is the first thing I reach for. When I do webinars which can last 90 minutes or more, I stand on my balance pad with the foot stool in front so I can alternate legs.

I’m currently using the old kids step stool we had in the bathroom. I’m planning to change it out for this pretty bamboo stool.

Perching on an Active Stool

Instead of sitting, I perch. I have the Nilersik active stool from Ikea. It wobbles and you can tilt forward while sitting on it. The idea is to distribute your weight between the stool and your legs extended out in front of you. Think of your legs and the stool as making the letter A, or an inverted V.

Sitting on an active stool helps you to maintain proper posture, because it’s nearly impossible to slouch, especially in your lumbar spine, when sitting perched on the edge of a tilted stool. And just like the balance pad for standing, an active stool keeps your muscles firing and active to maintain balance. It’s good for maintaining strong postural muscles.

I started with the Nilersik, because you cant beat the under $50 price tag. The only downside is it is not tall enough for tall people. I am 5’10” and have mine as tall as it goes and I still wish I could go a few inches taller. My next upgrade will be a taller active stool. I want to try a Mogo Stand-up Leaning Seat…which is also portable.

Sitting (Use Sparingly)

My last resort position is sitting in a chair. I very rarely work sitting in a chair anymore. It’s still not a very comfortable position for me…I feel very compressed when I’m sitting down. Sitting puts the most strain on the lower spine, especially if you slouch in your chair and don’t maintain a lumbar lordosis—that’s the inward curve at the lower back. I usually reserve my chair sitting for meal times and relaxing. Although, I have a chair in my office, I hardly ever use it. It’s there for my husband when he works from home.

With my new desk and the flexibility it gives me, I can work as much as I want now. I typically keep my desk in the standing position, so I can walk up to my computer anytime and start working when an idea strikes or I need to check my email. Even when I’m having a “bad day” and don’t want to stand, I always have my stool as an option. On those days I will start out on the stool, but after a short while I always switch to standing. It just feels good.

I also find that I’m more responsible about taking work and movement breaks when I’m standing or perching on the stool. I “get up” and move around more than when I’m in a chair.

To encourage movement, we intentionally left half the floor space in our office open. I can take a break to do squats, a plank, or practice my martial arts training. Sometimes I even sneak in here, shut the french doors, and do yoga when I need a break from the kids after school.

TAKE A LIVE TOUR OF MY OFFICE

I’d love to show you around my office and show you how my new desk works. Join me at 3pm Central on Thursday, May 18th for a live tour. Just head to my Facebook page to watch the live video. (Tip: If you can’t watch live, follow my page so you can see the recording afterward.) See you on Thursday.

Frequently Asked Questions

Is it uncomfortable to stand all day?

Anytime you completely change a routine it’s hard. School age kids find it hard and uncomfortable to sit all day. Adults, who are used to sitting all day, find standing uncomfortable. It’s important to give yourself time to transition. I started standing for 20-30 minutes at a time, only 3-4 times per day. You can alternate sitting and standing every half hour until you get more comfortable standing.

Personally, I don’t find it uncomfortable to stand, but I noticed I was very antsy at first. If I stood too long, I noticed I shifted my weight a lot between my legs and I found my hips pulling forward to lean on the counter…not good for my posture. When I noticed I was slipping out of good posture, I took a break.

Even once you are comfortable standing, you won’t be comfortable standing in one place for an extended period of time. It wouldn’t be healthy to do that either. You can rotate through the positions above so you’re not in any one position all day long.

How long do you typically stand at a time?

Now, I can stand working between 6-8 hours total per day, but I don’t follow a typical 9-5 work schedule. My work is broken up throughout the day and evening. I try not to spend more than 2 hours at a time in front of my computer, and during those two hours I stop every 20-30 minutes to move and change positions. Sometimes I take a five minute break to clean following this method. Other times I take a five minute break to exercise and move my body before returning to work.

Do your legs get sore?

My legs do not get sore from standing. My lower back still gets sore, if I stand in the same position for too long, because I’m not maintaining good posture. Overall, I found if I’m mindful about my time in any one position and change positions often, my legs are comfortable all day. If anything, my legs have gotten stronger from standing, as well as my postural muscles.

Do you use an anti-fatigue mat?

I think an anti-fatigue mat is a good idea, especially if you’re standing on a hard floor all day. I do not use an anti-fatigue mat, because I’m in a carpeted home office. I do use a balance pad though. It’s thicker than an anti-fatigue mat and goes beyond just providing cushion…it keeps the muscles in my legs active with slight movements to keep my balance. I also think the balance pad is easier to move out of the way when I want to pull up a stool or chair.

Do you need a monitor arm or riser to get the monitor at the right height?

This all depends on the size of your monitor and your height. The ergonomic advice is to position the top of your monitor at or slightly below eye level, so you gaze naturally on the screen without craning your neck forward or tilting your head down to look down at the monitor. My new computer with a 27″ monitor and built-in stand is a good height for me, so I am not using a monitor arm or riser to change the height of your monitor. If your monitor is too low, then you should raise it up. Before I had my standing desk, I used this stand to raise my laptop screen up to eye level. That reduced a ton of strain on my neck from looking down at my tiny laptop screen.

Does standing really help with back pain?

Again, I’m not a doctor. In my experience with severe back pain, switching to a standing desk is one of the key lifestyle changes I made that helped me get better. The other was more exercise and movement.

Whether you have back pain right now or not, a standing desk can help you maintain a healthier lifestyle by allowing you to work in different positions. It may even help you prevent the onset of back pain and a whole host of other diseases that have been linked to sitting all day.

TAKE A LIVE TOUR OF MY OFFICE

I’d love to show you around my office and show you how my new desk works. Join me at 3pm Central on Thursday, May 18th for a live tour. Just head to my Facebook page to watch the live video. (Tip: If you can’t watch live, follow my page so you can see the recording afterward.) See you on Thursday.