Finding the Balance: The Ideal Way to Sit, Stand, and Move for a Healthier Body
Modern life demands that many of us spend hours each day either sitting at a desk or on our feet. Unfortunately, both prolonged sitting and prolonged standing come with their own problems for your spine, joints, and overall health. So, what does research — and biology — tell us about the ideal way to structure your day to keep your body healthy and pain-free?
At Frame Chiropractic in Brentwood, we help patients understand not just how to treat pain, but how to prevent it through better movement habits.
Why Sitting for Too Long is Harmful
The human body simply wasn’t designed to sit for eight or more hours a day. Research shows that long periods of sitting can lead to:
Reduced spinal mobility
Weakening of the gluteal and core muscles
Increased stiffness in the hips and lower back
Higher risks of metabolic problems when combined with low physical activity
Sitting itself isn’t the enemy, but sitting without breaks can place constant pressure on the lower spine, tighten the hip flexors, and reduce circulation. Over time, this can lead to discomfort, postural problems, and even chronic pain.
Why Standing All Day Isn’t the Solution
On the other side of the spectrum, standing for hours on end comes with its own challenges. It can lead to joint compression in the knees, swelling in the lower legs, and discomfort in the feet and ankles.
Standing workstations and “standing all day” approaches were once popular solutions to the sitting problem. However, research shows that prolonged standing can strain the spine just as much as sitting if you don’t vary your position or move regularly.
The Ideal Day: Movement is Key
Biologically, our bodies thrive on movement. Studies suggest the best approach is to alternate between sitting, standing, and walking throughout the day rather than relying on one single position.
Sit for 20–30 minutes: Keep your back supported, feet flat, and hips slightly higher than your knees if possible.
Stand for 20–30 minutes: Shift your weight, keep knees soft (not locked), and avoid leaning on one leg for long periods.
Move for 5 minutes: Walk, stretch, or perform a simple mobility exercise to get blood circulating and joints moving.
A good rule of thumb is the 40-16-4 rule: for every hour, sit for 40, stand for 16, and move for at least 4. Over the course of the day, this reduces pressure on the spine, improves circulation, and keeps joints healthy.
Posture Tips for Each Position
When sitting, keep your screen at eye level, shoulders relaxed, and lower back supported. When standing, keep your feet hip-width apart, core engaged, and shoulders back but relaxed. Whether sitting or standing, keep your body moving subtly — a little fidgeting or stretching goes a long way for your joints and muscles.
How Chiropractic Care Fits In
Even with perfect habits, life can put stress on the body. At Frame Chiropractic, we help patients improve posture, reduce pain, and create personalised plans for spinal and joint health. This often includes treatment in the clinic alongside at-home exercises and advice on how to structure your day for long-term musculoskeletal health.