Standing vs. Sitting Desks: What Portage Professionals Need to Know to Avoid Pain at Work
During a recent session, a client mentioned persistent shoulder and elbow pain that had been nagging her for weeks. At first, she assumed it was related to her workout program—but as we talked more, she realized the discomfort was likely coming from her desk posture. Like many busy professionals, she spends long hours sitting at a computer, shoulders tense and eyes locked on the screen. The stress wasn’t from movement—it was from being still. We discussed how even subtle inefficiencies in workstation setup can create significant strain on the joints and soft tissues, especially under daily repetition. With a few ergonomic changes, we set her on a path to work pain-free.
If you're like most professionals, your day is filled with emails, Zoom calls, and deadlines—all from the same seated position. But your body wasn’t built for that. Mounting research shows that prolonged sitting, especially with poor posture, leads to neck stiffness, low back pain, shoulder tension, and even long-term injury. The good news? With smart desk setup strategies, intentional movement, and a few simple adjustments, you can reclaim your posture, reduce discomfort, and feel better at work—and beyond.
Here’s what the science says—and what you can do about it.
What Prolonged Sitting Does to Your Body
Spending hours in a static seated position leads to more than just momentary discomfort. It affects your spinal alignment, joint health, and muscular balance. According to Healy et al. (2012), extended periods of sitting are strongly associated with musculoskeletal disorders (MSDs), particularly in the lower back, neck, and shoulders. These issues are not just uncomfortable—they reduce work efficiency, increase the risk of chronic pain, and in some cases, lead to more severe musculoskeletal injury over time.
A systematic review by Guduru et al. (2022) further links sedentary behavior to increased prevalence of shoulder and neck disorders, particularly in office-based workers. And the most overlooked part? Poor desk and chair setup is a major contributor.
Sit vs. Stand Desks: What's the Better Choice?
Standing desks have become the “it” item in the modern office. But are they really better?
Sit-Stand Desks Pros:
Alternate between sitting and standing reduces pressure on the spine and hips (Ma et al., 2021)
Can help alleviate low back pain when used correctly
Improves energy levels and focus for some users
Encourages more posture variation, which is key for preventing discomfort (Davis & Kotowski, 2014)
Cons:
Standing too long creates its own issues—leg fatigue, varicose veins, foot pain
Improper monitor or desk height while standing can lead to new strain points
Without posture awareness, standing becomes just as stagnant as sitting
The Best Approach?
Alternating between sitting and standing throughout the day is ideal. A good rule of thumb is 30 minutes sitting, 30 minutes standing, and move every 60 minutes (Waongenngarm et al., 2018). This dynamic approach reduces static loads on the spine and keeps circulation healthy.
How Often Should You Move?
Even with the perfect desk, movement is non-negotiable.
Regular movement breaks every hour—lasting even just 2–5 minutes—are linked to reductions in neck and lower back pain (Brakenridge et al., 2018). These “mobility snacks” promote blood flow, restore joint alignment, and reduce strain from repetitive postures.
Make a goal to:
Stand up every 30–60 minutes
Walk around for 2–5 minutes during your break
Perform light mobility drills throughout the day
Daily Mobility Drills to Combat Sitting
Here are targeted movements to counteract the effects of prolonged sitting. These take less than 10 minutes and can be done at home or in the office.
1. Hip Openers - 90/90 Hip Stretch & 1/2 Kneeling Hip Flexor Stretch
2. Spinal Relief - Cat/Cow & Standing Thoracic Rotations
3. Shoulder & Neck Mobility - Wall Angels & Cervical Retraction and Extension
Davis & Kotowski (2014) also found that increasing postural variability—not just standing but frequently changing position—significantly reduces work-related discomfort.
Desk Ergonomics: Set Yourself Up for Success
A well-designed desk setup is more than just a luxury—it’s a necessity for injury prevention. According to Corlett (2006), poor seat and desk design contributes to disc damage, spinal strain, and postural collapse.
Here’s what your workspace should include:
Chair: Adjustable with lumbar support, hips slightly above knees, feet flat
Desk Height: Allows elbows to stay at ~90° when typing
Monitor: Top third of screen at or slightly below eye level, about an arm’s length away
Keyboard & Mouse: Should allow wrists to stay neutral and close to body
Posture and ergonomic optimization do not replace the need for movement—but they dramatically reduce the physical cost of your sitting hours.
Get Expert Help from Pure Movement
At Pure Movement, we specialize in helping busy professionals just like you take control of their bodies, reduce pain, and thrive in the workplace—without sacrificing performance.
Our Movement Specialists offer personalized assessments to:
Identify imbalances in posture, mobility, and strength
Address chronic pain patterns linked to your daily desk habits
Design a simple, effective injury prevention plan tailored to your life and work style
Whether you want to improve your sitting tolerance, transition to a stand-up desk, or simply feel better day-to-day, we’ll guide you with a program that works in-person at our facility or fully remote from your home or office.
Benefits of working with us:
Improve hip, spine, and shoulder mobility
Build resilient & pain-free posture
Learn practical strategies to optimize your workstation
Get proactive with injury prevention—not reactive
It’s not about overhauling your entire routine. It’s about making smart, sustainable changes with expert support.
Book your personalized movement assessment with Pure Movement today and invest in your health, productivity, and longevity.
Research Sources:
Healy, G., Lawler, S., Neuhaus, M., et al. (2012). Reducing prolonged sitting in the workplace: An evidence review.Victorian Health Promotion Foundation. (Full Report PDF)
Smith, C. (2014). The effects of an ergonomic workstation intervention and exercise on office workers with neck pain.Master's Thesis, Academia.edu. (Full Study PDF)
Brakenridge, C. L., Chong, Y. Y., Winkler, E. A. H., et al. (2018). Evaluating short-term musculoskeletal pain changes in desk-based workers receiving a workplace sitting-reduction intervention. International Journal of Environmental Research and Public Health, 15(9), 1975. (Read Article)
Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Effects of a workplace sit–stand desk intervention on health and productivity. International Journal of Environmental Research and Public Health, 18(21), 11604. (Full Article)
Odebiyi, D. O., & Okafor, U. A. C. (2023). Musculoskeletal disorders, workplace ergonomics and injury prevention.In Ergonomics - New Insights. IntechOpen. (Read Article)
Corlett, E. N. (2006). Background to sitting at work: Research-based requirements for the design of work seats.Ergonomics, 49(2), 153–168. (ResearchGate PDF)
Guduru, R. K. R., Domeika, A., et al. (2022). The ergonomic association between shoulder, neck/head disorders and sedentary activity: A systematic review. Journal of Healthcare Engineering, 2022, Article ID 5178333. (Full Study PDF)
Davis, K. G., & Kotowski, S. E. (2014). Postural variability: An effective way to reduce musculoskeletal discomfort in office work. Human Factors, 56(7), 1249–1261. (Research PDF)
Waongenngarm, P., Areerak, K., & Janwantanakul, P. (2018). The effects of breaks on low back pain, discomfort, and work productivity in office workers: A systematic review. Applied Ergonomics, 68, 230–239. (Full PDF)
Buckley, J. P., Hedge, A., Yates, T., et al. (2015). The sedentary office: An expert statement on the growing case for change towards better health and productivity. British Journal of Sports Medicine, 49(21), 1357–1362. (PDF from SHU)