Standing at Your Desk: What is the Correct posture? It’s Not Just About Being on Your Feet!

In today’s world, many of us spend long hours at a desk, whether working from home or in an office. And while standing more throughout the day is a step in the right direction, it’s important to remember that how we stand matters just as much as standing itself. What is the correct posture for a standing desk? First of all, we need to know what not to do!

We’ve all heard the advice: 'It’s not good to sit for too long'. And that’s true. Sitting for extended periods can cause stiffness, discomfort and low back pain. It also affects our posture and overall well-being. But simply standing up and staying on your feet for long periods isn’t the magical fix we often think it is. In fact, how we stand plays a huge role in how we feel while standing—and long after we’ve finished standing.

Here’s the thing: it’s not just about being upright. It’s about being mindful of how you stand, especially when you’re standing at your desk. Let’s take a closer look at some common standing postures that can lead to discomfort and tension, and how we can improve them:

1. Locked Knees: A Hidden Source of Tension

It might feel natural to lock your knees while standing, but this actually puts unnecessary tension in your body. When your knees are locked, the muscles in your legs and lower back engage in ways that can create stiffness and discomfort.

Tip: Keep a soft bend in your knees. This helps your body maintain a more balanced, relaxed posture and reduces unnecessary tension. It’s a small adjustment that can make a big difference!

2. Pushing Your Hips Forward: Changing Natural Alignment

Standing with your hips pushed forward may seem like a casual way to shift your weight. But this can throw off your spine’s natural alignment. This posture can lead to discomfort in the lower back and can cause muscles in your back and hips to overcompensate, leading to muscle imbalances over time. Sometimes people lean forward and push or rest their hips against the desk or work surface but this isn't ideal.

Tip: Have a look in the mirror or see if someone can take a photo of you from the side. It’s tricky to know by feeling if you push your hips forward as this can feel normal and so you need to use a visual cue. You can also notice if you feel the muscles in your bottom (glutes) tighten. Bringing the hips back a bit should reduce any pinching in the lower back.

3. Head Down: Posture and Breathing Issues

When we stand with our head down, whether it’s to look at our phone or focus on the screen, we can create tension in the neck and shoulders. This hunched posture affects our spine, may cause neck pain or tension, and can restrict deep, easy breathing, which impacts our energy and focus.

Tip: Keep your head in line with your spine. Use your eyes to scroll down the screen rather than tipping your head down. Try not to fix your head in place but allow it to balance at the top of your spine.

4. Feet Balance: Leaning More to One Side

It’s quite common to find ourselves leaning more on one leg than the other when standing. This often results in one leg locking while the other bends slightly, causing the hip to jut out to the side. While this might feel comfortable in the moment, it actually creates an exaggerated curve through the spine and can subtly shift the balance of the shoulders and neck. Over time, these small postural adjustments can lead to tension or discomfort. And the fact that we tend to switch from one leg to the other suggests that it’s not truly a sustainable or balanced position for the body.

Tip: Try standing with your weight evenly distributed through both feet, keeping your knees gently unlocked. Aim for balance not just from left to right, but also between the front and back of your feet. This more centred stance gives your spine a better chance to find an upright position without unnecessary tension or twists. It may feel unfamiliar at first, but it creates a more stable, supportive foundation for your whole body.

5. Being Still for Too long: Taking Breaks is Important, Too!

Remember, even if you’re standing with great posture, it’s still important to take breaks. Standing still for too long can still lead to muscle fatigue and discomfort. Try alternating between standing and sitting, and take regular breaks to move around. Your body will thank you for it!

Tip: Set an alarm to go off every 30 minutes and have a little wander. Drink plenty of fluid and your bladder will have to take you on a break!

So, How Can We Stand Better?

Standing might seem straightforward, but it’s actually a skill that involves awareness and alignment throughout the body. That’s where the trained eye of an Alexander Technique practitioner can make a real difference. We’re trained to notice subtle patterns and can offer guidance to support better posture and ease. It’s often difficult to identify and change these habits on your own. When we introduce new ways of standing or moving that are gentler on the body, they can feel unfamiliar at first—so it’s natural to slip back into what feels 'normal'. Change takes time, patience, and a bit of expert support along the way.

Final Thoughts: What's the Correct Posture for a Standing Desk?

While it’s great to be conscious of standing more and sitting less, it’s just as important to think about how you’re standing. The right posture can help you feel more comfortable, reduce unnecessary tension, and increase your energy throughout the day.

By adding some mindfulness and incorporating techniques like the Alexander Technique, you can stand with more ease and comfort, making your time at the desk much more enjoyable.

So next time you stand up, take a moment to check in with your body. How are you standing? Are your knees locking? What’s your head doing? Do you need to move around? Are you leaning more on one foot? Are your hips pushed forwards? A few small adjustments can make a world of difference!