Standing desks can be a game changer—or a shin and low-back ache factory—depending on how you set and use them. After 37 years and 500,000+ patient visits, my rule is simple: alternate, don’t migrate. Your body thrives on variety, not a permanent move to standing. Here’s the setup and routine that works for most Angelenos juggling deep work, Zoom, and commutes.
Fit the Gear
- Screen: Top third at eye level. If you use a laptop, add a riser and external keyboard/mouse.
- Elbows: About 90°, shoulders relaxed. If your shoulders creep up, raise the desk or lower the keyboard tray.
- Feet: Use an anti-fatigue mat and a small foot rest (even a low box). Alternate one foot up to unload your back.
- Shoes: Stable, not squishy. Cushion feels nice until your ankles wobble and your back pays.
The 30/20/10 Rhythm
Across each hour: 30 minutes sitting, 20 minutes standing, 10 minutes moving. Movement can be a hallway walk, calf raises, or a quick mobility set. Swap sit/stand every 20–30 minutes to protect your spine and boost focus.
- Micro-set (1–2 minutes): 8 chin tucks, 8 thoracic extensions over chair, 10 band pull-aparts.
- Phone rule: Bring it to eye level; elbows anchored to ribs to avoid neck craning.
Common Mistakes (Easy Fixes)
- Standing still for an hour. Fix: Rock, shift, or prop a foot every few minutes.
- Monitor too low. Fix: Stack books or use a riser; you should not be looking down.
- Leaning on one hip. Fix: Keep weight centered or prop the opposite foot.
Want a quick desk audit? Bring photos of your setup to Dr. Edward Komberg—leave with dialed-in heights and a 2-minute reset routine.