Have you ever felt nagging back pain after standing for a while? Whether you’re cooking, doing dishes or waiting in line, standing for long periods can place strain on your lower back. If you feel back pain when standing, you’re not alone. Up to 84% of adults experience back pain at some point in their lives, research shows.
The good news is that a few simple changes can make a big difference. A licensed physical therapist can provide treatments designed to directly address your back pain. In addition to hands-on treatments like manual therapy, physical therapists can also show you how to move and stand in ways that protect the spine. Below, we’re sharing some top recommendations to help you avoid back pain when standing.
4 PT tips to avoid back pain when standing
- Unlock your knees — When you stand with your knees locked, it may feel like you’re standing tall and straight. This posture can actually create more tension in your lower back, though. Locked knees push your hips forward and force your spine to arch more than it should. This increased arch puts extra pressure on your lower back muscles and joints, which can lead to discomfort or pain. Your discomfort may become worse the longer you stand with your knees locked. One great way to address this is to unlock your knees by keeping them slightly bent. This small change helps shift your weight more evenly through your body. It can enable your spine to stay in a more neutral position and reduce strain on your lower back. Try this: When standing still, gently bend your knees just a little. Rock your weight slightly between your feet to stay loose. Avoid stiffening your legs. This approach can be especially helpful if you stand often at work or during chores like folding laundry or cooking.
- Give your muscles a break — Standing can put pressure on your paraspinal muscles. These are the muscles that run along each side of your spine. The paraspinal muscles are engaged when you’re standing upright, and they can get fatigued while standing for a long time. There are a few ways you can give these muscles a break. One tip physical therapists often give patients is to prop one foot up on a low ledge when standing at a kitchen counter or bathroom sink. You can do this by opening the bottom cabinet and resting your foot on the ledge inside. When you place one foot on a slightly raised surface, it causes your pelvis to tilt slightly and flexes your lower spine. This gentle spine flexion gives the paraspinal muscles a break. Letting these muscles have a little rest may help prevent exhaustion and overuse.
- Focus on your posture — Posture is an integral part of your back health and comfort level. If you’re feeling pain in your back, it could be caused by poor upper body posture. Poor posture in your shoulders and upper back doesn’t just cause upper back pain. It can also make your lower back work harder to keep you upright, leading to pain. When your upper back is rounded and your shoulders are slouched forward, your lower back has to compensate to keep you balanced. Over time, this can lead to strain and pain. Good upper body posture can help your whole spine feel better. To improve your posture, try pulling your shoulders gently back and down. Imagine you’re trying to slide your shoulder blades into your back pockets. Try not to lean forward or hunch over when standing. In addition to these tips, your physical therapist can teach you posture exercises that target the thoracic spine (upper back) and shoulder muscles. Strengthening these areas can help support better posture and take pressure off your lower back.
- Wear supportive shoes — Your feet play a big role in how your entire body feels, including your back. If your shoes don’t provide proper support, the rest of your body has to work harder to stay aligned. Flat or unsupportive shoes, like flip-flops or worn-out sneakers, can cause pain and alignment issues. Good footwear is often key to preventing back pain when standing. When buying shoes, look for shoes that have built-in arch support or allow for custom orthotic insoles. Also, make sure they fit well, keep your heel stable and offer proper cushioning under the ball of your foot. If you spend a lot of time on your feet, investing in proper footwear can be one of the best things you can do for your back.
Avoid back pain when standing with guidance and treatment from Forever Fit
Preventing back pain doesn’t have to be complicated. With just a few small changes, you can work to stand more comfortably and protect your back in the long term.
If you’re already experiencing back pain, physical therapy can help. You can get treatment to relieve pain, restore strength and prevent future flare-ups at Forever Fit. We offer top-notch care at all our clinics across Maryland, including specialized back pain treatment at our Gaithersburg location.
Ready to move and live without back pain? We’re here to help you work toward your recovery goals! Give us a call today or fill out our appointment request form to schedule your initial appointment.