Kamil Bak Dev Blog

For years I coded sitting down. Long sessions, late nights, meetings, reviews – almost everything happened in the same chair. I liked my chair, my desk, my laptop on the table… until I realized that my back, neck, and legs all started to feel worse after a full day of work.

That was the moment I decided to try a standing desk – not because it looked cool, but because sitting all the time clearly wasn’t working for my body anymore.

My life before the standing desk

Before the switch, my setup was classic:

• A laptop on a slightly too‑low table,
• A chair that felt “comfortable enough” at first,
• No real movement during the day.

I would sit from morning until late evening, with only short breaks to eat or stretch a bit. After a few months like that, my lower back started to hurt, my neck got stiff, and my legs often felt heavy and numb, even though I was “just coding”.

At the same time, I felt more tired in the afternoon than I should have been. I blamed it on stress, long hours, or bad sleep. But after some time it became obvious: my body was complaining about sitting all day.

What pushed me to try a standing desk

A few things finally convinced me to change:

• My back pain started getting worse, not better.
• I heard from other developers and coworkers that they were using standing desks at home or in the office.
• I read about how long‑term sitting increases the risk of back problems, poor circulation, and even long‑term health issues.
• A friend lent me a small adjustable desk and I tested it for a week – I immediately felt a difference in my posture.

At first, I was scared it would be uncomfortable, tiring, or just another gadget that I would stop using after a month. But I decided to try it seriously for at least a month before judging.

My first days with a standing desk

When I got the adjustable desk, I started slowly:

• First, I set it at a height where my arms were almost parallel to the floor.
• I began with just 15–20 minutes of standing per hour.
• I used a small anti‑fatigue mat, because concrete or hard floor feels brutal on the feet.

At first, it felt strange:

• My legs were a bit tired, but in a “active” way, not in a “locked” sitting way.
• I had to remind myself not to lean too much on the desk or hunch my shoulders.
• I felt a bit more alert overall, like my body was finally awake again.

After about a week, the discomfort in my legs decreased, and I started to enjoy the feeling of standing more than I expected.

How I built a standing‑sitting rhythm

I soon realized that I don’t want to stand 100% of the time. Instead, I built a simple rhythm:

• 25–30 minutes of sitting, then 10–15 minutes of standing.
• During long calls, I often stand the whole time, walking a bit on the spot or shifting my weight.
• For deep coding, I switch back to sitting, which feels better for fine‑tuned typing.

This pattern gave me the best of both worlds: enough movement during the day, and still a comfortable place to focus when I need it.

What actually changed after a few weeks

After consistently using the standing desk for a few weeks, I noticed several clear changes:

• My back pain reduced significantly – I don’t feel that constant “sore” stiffness anymore.
• My legs feel lighter at the end of the day, not swollen or numb.
• My neck and shoulders are less tense, especially if I stretch or shift my weight while standing.
• My afternoon energy is better; I’m less “slumped” and more alert.
• I unconsciously stand up more often, even when I go back to a normal chair for a while.

None of this happened magically after one day. It took a few weeks of regular use before I really felt the difference.

Small practical tweaks that helped a lot

Switching to a standing desk also forced me to make a few small but important changes:

• I placed my monitor at eye level, so I don’t look down at the screen and strain my neck.
• I kept a small footrest or a low box so I can alternate putting one foot higher than the other.
• I started wearing shoes with a bit more cushioning or using a soft mat, because hard floors are rough on your feet.
• I pay attention to my posture: straight back, relaxed shoulders, slightly bent knees, not “locked”.

These small details made standing much more comfortable and less tiring in the long term.

What I would tell someone who is hesitating

If you’re thinking about a standing desk but you’re not sure:

• Start slow: 15–20 minutes of standing per hour is enough to begin with.
• Try a simple adjustable desk or even a small portable riser on top of your current table.
• Use an anti‑fatigue mat or a small box to alternate your feet.
• Listen to your body: if something hurts, adjust the height or switch back to sitting.
• Don’t expect miracles in one day – it takes time to build a comfortable rhythm.

Final thoughts

Switching to a standing desk was one of the simplest changes I’ve made to my home office, but it had a surprisingly big impact on my health and comfort.

I’m not standing the whole day, I’m not “doing it for aesthetics” – I’m doing it because sitting all the time was clearly bad for my body.

If you’re coding or working from home for hours every day and you feel your back, legs, or neck getting worse, a standing desk (or even a simple standing‑sitting rhythm) can be a real game‑changer. You don’t need an expensive setup – just consistency and a bit of patience.

For a long time I didn’t really care about my home office setup. I just needed a laptop, a chair, and some Wi‑Fi. I was working on the same floor where my child was playing, but I thought: “I’m a developer, I can focus anywhere.”

That mindset worked… until it didn’t.

Living on the same floor as my child

When my son was younger, I worked in a room close to where he was playing. Toys, TVs, cartoons, laughs, and cries were all part of my background. I tried to ignore it, but after a while I realized:

• I was constantly being pulled out of my flow.
• I answered my keyboard more often than my child.
• My focus was terrible in the afternoon.

Working in the same environment where my kid lived their life was just… too much noise, even if it was “cute” noise.

The decision to move to another floor

At some point I decided to change something. I moved my workspace to a different floor in the house. It wasn’t a fancy office, just a small corner on the upper level with a table, a chair, and a second monitor.

The idea was simple:

• Put physical distance between my work and my child’s life zone.
• Use the stairs as a small “transition” between deep work and family time.

That one change already improved my ability to focus. I wasn’t tempted to run back to the kid every five minutes, and I stopped hearing every little noise from the TV.

How I manage distractions now

After moving to the upper floor, I also changed how I deal with the rest of the house.

During my deep work blocks:

• I close all the doors on the way to my workspace.
• I put on noise canceling headphones.
• I communicate with my family that this time is “do not disturb” unless it’s an emergency.

Now, when I’m in the zone, I don’t hear:

• Kid’s TV.
• Shouts, screams, or sudden “dad!” calls.
• Random background music or conversations.

It’s not about hiding from my family – it’s about creating a short period of time where I can actually concentrate.

Why this setup works for me

Working upstairs, behind closed doors, with noise canceling headphones feels like:

• A small “work bubble” that protects me from constant distractions.
• A ritual that signals to my brain: “now it’s time to focus”.

I no longer feel guilty for ignoring my child, because I know it’s temporary, and I have a clear plan to rejoin the family after the work block.

What I would suggest to someone in a similar situation

If you have a child and you’re trying to work from home:

• Try to separate your workspace from the “kid zone” – even if it’s just one floor higher.
• Use closed doors or a simple barrier to create a physical boundary.
• Use noise canceling headphones to block the rest of the noise.
• Communicate clearly with your family what “focus time” means.
• Plan short breaks where you can reconnect with your child after a block.

You don’t need a fancy studio or a big renovation. A small, quiet corner on a different floor can make a huge difference.

Final thoughts

Optimizing my home office for deep work wasn’t about buying expensive gadgets or redesigning the whole house. It was about:

• Physical separation from my child’s environment.
• Using simple tools (closed doors, noise canceling headphones) to protect my focus.

If you’re working from home with a child, I highly recommend trying this setup. Even a small change in your environment can make deep work feel much more natural and sustainable.

Some time ago I bought a small treadmill and put it under my desk. Now, during long calls, I literally walk while someone talks on the other side of the screen. At first it felt weird, but after a few weeks I can’t imagine going back to just sitting.

Why I decided to try it

I spend most of my day sitting in front of a computer. Long coding sessions, meetings, reviews, talks with clients or teammates. If I add up all these hours, I was easily sitting 8–10 hours a day with almost no movement in between.

I read a lot about how harmful that is for the body: back pain, stiff neck, weak legs, higher risk of blood pressure and even heart issues. On top of that, I noticed my energy levels dropping in the afternoon. I felt more tired, less focused, and my mood was worse on days when I sat the whole time.

That was the moment I started thinking: maybe I should move more during work, not only after work.

What I was afraid of at the beginning

Before buying the treadmill, I had a list of worries running in my head:

• I thought it would be noisy. The idea that I might disturb colleagues on calls or that my family would hear me walking all day made me hesitant.
• I worried I would be tired faster. “If I’m already tired after sitting all day, how will I feel if I also walk?”
• I feared it would be distracting. What if I can’t focus on coding or talking during a call while my legs are moving?
• I didn’t know how to start. How fast should I walk? How long? When? Before I buy it, everything feels like a big, vague project.

Because of all that, I was delaying the decision for months. At some point I just realized: if I never try it, I will never know if it works for me.

My first real sessions on the treadmill

When the treadmill arrived, I placed it under the desk and set the speed to the lowest possible. Around 1–2 km/h, barely more than a slow walk. I started with 10–15 minutes during a short call, just to see how it feels.

At first, it was strange:

• I needed to get used to the sound – but it turned out it was not loud at all.
• My balance felt a bit off, so I had to adjust my posture and place my feet a little differently.
• My mind was telling me: “You’re doing something unusual during a normal workday.”

But after 3–5 sessions, my body adapted. The treadmill was almost silent, the movement felt natural, and my focus wasn’t worse than when I was sitting.

What changed in my day

After a few weeks I moved to a routine: 20–30 minutes of walking during calls whenever I can. Not every call, but long ones, where I’m mostly listening or explaining something simple. I also try to walk 10–15 minutes right after a big coding session, just to shake off the stiffness.

Here’s what I noticed:

• My legs feel better. I don’t have that heavy, “stuck” feeling after the whole day at the desk.
• My back and neck are less stiff. Standing and walking regularly helps me avoid the “coder” slump.
• My energy is higher in the afternoon. Instead of a deep energy drop around 4–5PM, I feel more stable.
• My focus improves during calls. When I’m just sitting, I tend to zone out sometimes. Walking keeps my body awake, so my mind stays sharper.
• I get more steps without “exercise time”. Before, I had to squeeze a gym session into the day. Now, I move during work and can use my free time for rest or hobbies.

How it looks in practice

Here’s how it works for me on a typical day:

• When I join a long planning meeting or a client call, I turn on the treadmill and set a slow speed.
• I keep the same posture: back straight, shoulders relaxed, not leaning on the desk.
• When I need to type a lot or write complex code, I stop the treadmill and sit down.
• Between blocks of deep work, I use walking time for lighter tasks: emails, simple tickets, reading docs, calls.

The key is balance. I don’t try to walk 100% of the time, and I don’t force myself to run. It’s just a slow, comfortable walk that fits into my workflow.

What I would say to someone who’s hesitating

If you’re thinking about buying a treadmill under your desk but you’re also scared of the same things I was, here’s what I would suggest:

• Start slow. Use the lowest speed and short sessions just to test how it feels.
• Use it mostly during calls. That’s the easiest way to add movement without changing your core workflow.
• Listen to your body. If something hurts or feels wrong, stop and adjust.
• Don’t aim for perfection. Even 10–15 minutes a day is better than 0.

Final thoughts

Buying a treadmill and putting it under my desk was one of the best lifestyle decisions I’ve made for my work life. It reduced some of the negative side effects of sitting all day and actually made long calls more bearable, not less.

Was it weird at first? Yes.
Was it scary? A bit.
Was it worth it? Definitely.

If you’re sitting 7–8 hours a day and wondering how to move more, you don’t necessarily need a gym, complicated routine or expensive setup. A small treadmill under your desk can be enough to start.

If you ever watched a developer s screen, you probably noticed one thing: almost everyone is staring at a black or dark gray editor. The classic hacker setup: dark theme, bright blue cursor, glowing syntax. But I am one of the people who actually prefers a white or light background in my editor and I feel less eye strain this way than when I switch to the trendy dark mode.

This is not a scientific article, just a practical look at why light themes might work better for some of us, and why dark themes still rule the dev world.

How backgrounds mess with your eyes

From what I have read and tested, most people find black text on a white background easier to read for long periods. The white fills the screen, pupils contract, and your eyes do not have to fight with the light so much. That is why books, PDFs, and most websites are white on black – it is simply the default for comfortable reading.

Dark themes flip this: white or bright text on a black or dark background. Your pupils dilate, the contrast is high, and the letters can look slightly fuzzy around the edges. In a dark room this can feel nice, but after a few hours your eyes start to feel more tired than with a lighter background.

That is also why accessibility guides usually suggest high but not extreme contrast – not pure white on pure black, especially for long form text.

Why I feel more comfortable with a white editor

For me, the white background just feels more natural in my setup:

• I work in a bright room, usually with a window and some lamps. A white editor does not feel like it clashes with the environment, while a dark editor feels like it is glowing in the dark.
• I am constantly switching between my code editor, browser documentation, and terminal. When I am already looking at mostly white pages, switching to a completely black editor feels like jumping into a different visual world every few seconds – which adds a bit of mental fatigue.
• Light themes usually let you keep high contrast syntax highlighting without making the whole screen too bright. I can still see colors clearly, but without the light source effect that some dark themes create.

Of course, this is subjective. I know people who feel the opposite, and that is totally fine. It depends on your screen, your room, and how your eyes react.

Why most developers use dark themes

Despite the apparent comfort of light themes, dark editors are everywhere in the dev world. Some reasons:

• They look cool – let us be honest. Dark themes are in tutorials, memes, and every hacker movie. It is kind of the default aesthetic of coding culture.
• Late night coding – for people who work at night in dim rooms, a dark editor produces less overall brightness, which feels gentler after a while.
• Syntax stands out – on a dark background, bright keywords, strings, and comments pop more, which can help you scan code faster.

Experts point out that pure black on white or pure white on black is not the best choice for long term comfort. Softer, more muted colors often work better.

How to pick a theme that does not hurt

Since this is highly personal, here are a few things that worked for me:

• If you are in a bright room or use daylight, test a light or off white theme and lower the monitor brightness a bit.
• If you code mostly in the evening or in a dark room, a dark theme with softer colors can be less tiring.
• Avoid 100% white on 100% black in your IDE. A soft gray or light color background usually feels nicer after hours of work.
• Try different themes for a few days and notice when your eyes start to feel tired, not just how cool it looks.

Final thoughts

I still prefer a white or light gray editor background because it feels less exhausting for my eyes, especially during long daytime coding sessions. But I get why most devs use dark themes – they are common, stylish, and can feel better in darker environments. The key is not to follow the crowd blindly, but to pick a theme that genuinely reduces eye strain and fits your real life setup.

If you are bored, spend a week testing both – light versus dark – and see which one lets you work longer without your eyes burning. Whatever works for you is the right one.