How to Stand Correctly at Your Standing Desk

Investing in a standing desk is only half the equation—using it correctly is what delivers the health benefits. Many standing desk users unknowingly adopt poor postures that can actually cause more problems than sitting, including lower back pain, sore feet, and neck strain. The good news is that proper standing technique is easy to learn and becomes natural with practice.

This guide teaches you how to stand correctly at your standing desk, covering everything from foot placement to head position, plus practical tips for maintaining good posture throughout your standing sessions.

The Foundation: Correct Foot Placement

Proper standing posture starts from the ground up. How you position your feet affects everything above them.

Basic Foot Position

Stand with your feet approximately shoulder-width apart. This width provides a stable base without unnecessary strain on your hips. Avoid standing with feet too close together (unstable) or too wide (strains hip joints). Your feet should point straight ahead or very slightly outward—never turned inward.

Weight Distribution

Distribute your weight evenly across both feet and throughout each foot—not just on your heels or toes. Imagine three points of contact for each foot: the base of your big toe, the base of your little toe, and your heel. All three should bear weight equally.

Avoid the common habit of favouring one leg. Standing with most weight on one foot while the other relaxes causes hip imbalance and can lead to lower back pain over time. If you catch yourself doing this, consciously redistribute your weight.

Knee and Leg Position

Proper leg positioning prevents joint strain and supports good circulation.

Soft Knees

Your knees should be slightly soft—never locked straight. Locking your knees restricts blood flow to your lower legs, causes muscle fatigue, and can even lead to fainting in extreme cases. Maintain a barely-noticeable bend that keeps muscles engaged without being tiring.

Thigh Alignment

Your thighs should be relaxed and aligned under your hips, not rotated inward or outward. Internal or external rotation of the thighs causes knock-knees or bow-legs when standing, both of which stress knee joints and alter the alignment of your entire body above.

Hip and Pelvis Alignment

Your pelvis is the bridge between your lower and upper body, making its position crucial for overall alignment.

Neutral Pelvis

A neutral pelvis means your hip bones are roughly level and your pelvis isn't tilted forward or backward. Many people stand with an anterior pelvic tilt (lower back arched, belly pushed forward) or posterior tilt (lower back flat, pelvis tucked under). Both positions strain the lower back.

To find neutral: stand with your back against a wall. Your head, upper back, and buttocks should touch the wall, with a small gap (enough to slide your hand through) at your lower back. This is approximately neutral for most people.

Core Engagement

Maintain gentle core engagement to support your spine—think about lightly drawing your navel toward your spine, not sucking in your stomach dramatically. This subtle activation provides spinal support without creating tension.

Spine and Shoulder Position

Your upper body alignment determines neck health and prevents the hunched posture that plagues many desk workers.

Natural Spinal Curves

Your spine has three natural curves: a gentle inward curve at the neck (cervical), an outward curve at the upper back (thoracic), and an inward curve at the lower back (lumbar). Standing posture should maintain these natural curves—not exaggerate them or flatten them.

Shoulder Positioning

Shoulders should sit level, gently pulled back and down—not rolled forward (common with desk work) or forced unnaturally backward. Imagine sliding your shoulder blades slightly together and downward. Your chest should be open, collarbones wide, without military stiffness.

Let your arms hang naturally at your sides when not typing. Tension in shoulders, clenched fists, or raised elbows indicate unnecessary muscle engagement that will cause fatigue.

Head and Neck Alignment

Neck position directly affects screen viewing comfort and prevents headaches and neck strain.

Head Over Shoulders

Your head should balance directly over your shoulders, not jutting forward. Forward head posture—common among those who strain to see screens—places enormous load on neck muscles. For every inch your head moves forward, it effectively adds 5kg of load to your neck.

Check your posture by standing sideways to a mirror. Your ear should align roughly with your shoulder, which aligns with your hip. If your ear is significantly forward of your shoulder, you have forward head posture that needs correction.

Chin Position

Keep your chin parallel to the floor, not tilted up or tucked down excessively. A gentle chin tuck—drawing your chin slightly back as if making a double chin—helps counteract forward head posture for many people.

Desk and Monitor Height

Even perfect standing posture fails if your desk and monitor aren't correctly positioned.

Desk Height

When standing with good posture and your arms at your sides, bend your elbows to 90 degrees. This is where your keyboard should be. Most people need their standing desk at approximately 100-115cm, but the correct height depends on your individual proportions.

Monitor Height

The top of your screen should be at or slightly below eye level when looking straight ahead. This prevents neck flexion (looking down) or extension (looking up). If you wear bifocals or progressive lenses, you may need to adjust lower to avoid tilting your head back.

Movement While Standing

Standing still is only marginally better than sitting still. Incorporate movement into your standing sessions.

Weight Shifting

Periodically shift your weight from one foot to the other. This keeps blood circulating and prevents fatigue from building in any one muscle group. Small movements are fine—you don't need to dramatically rock side to side.

Foot Elevation

Use a footrest or low stool to prop one foot slightly elevated, alternating feet periodically. This position changes the angle of your pelvis, providing relief from the static standing position and reducing lower back fatigue.

Micro-Movements

Rise onto your toes occasionally, march in place, do small calf raises, or step side to side. These micro-movements keep muscles active and blood flowing without distracting from your work.

Common Posture Mistakes to Avoid

Watch out for these frequently observed errors among standing desk users:

• Leaning on the desk: This disengages core muscles and creates asymmetric strain
• Locking knees: Restricts blood flow and causes premature fatigue
• Looking down: Often indicates monitor is too low; strains neck flexors
• Hip popping: Standing with weight shifted to one side; causes pelvic imbalance
• Crossed arms: Indicates tension; keep arms relaxed when not typing

Mastering standing posture takes conscious practice initially, but correct positioning becomes automatic within a few weeks. The effort you invest in learning proper technique pays dividends in comfort, health, and the sustainable use of your standing desk for years to come. If you continue experiencing discomfort despite correct posture, consider consulting a physiotherapist or ergonomist for personalised assessment.