Category: Back Pain | Author: Stefano Sinicropi | Date: July 26, 2021
Depending on the line of work you’re in, it’s very possible that you’re on your feet for 12 hours or more each day. Standing may not seem like a very labor-intense activity, but make no mistake, your spine is hard at work when you’re on your feet. So how can you help to prevent back pain if you need to be on your feet all day? We share some tips for preventing and treating back pain that develops while standing in today’s blog.
Back Pain While Standing
Your spine is designed to support the weight of your torso and upper body when you’re in a standing position. This stress is only amplified if you have poor posture throughout the day or if you perform heavy lifts or are constantly bending and twisting. This movement puts additional pressure on your spine, and over time this stress can lead to problems like degenerative disc disease, muscle spasms and disc herniation.
Now, that’s not to say that we should get off of our feet, because movement helps to keep a body happy and healthy. With that said, we need to be smart when we’re on our feet and keep some tips in mind to help protect our back when we’re standing. Here’s a look at some of those helpful tips.
- Take Breaks – If possible, try to find some time to get off your feet for at least a couple of minutes each hour. Do some paperwork or take that phone call while seated. Get off your feet when you have a couple of minutes to help take some stress off your lumbar spine.
- Move – If you’re going to be standing, try to move around. This movement will shift the way that stress is channeled through your spine, which helps prevent one specific area from being overloaded. Walking around is typically easier on your spine than standing in the same position for an extended period. If your job requires you to be standing in one position, try to move a little bit or stretch your spine with some simple exercises when you have a free moment, even if that’s just swaying from side to side or shifting pressure from one foot to the other.
- Mind Your Posture – When you’re standing, strive to have good posture with your head positioned directly over your shoulders. Stand up tall and keep your weight primarily on the balls of your feet. If you’re leaning too far forward or too far back, you’re going to be putting additional stress on your cervical or lumbar spine. Standing up straight, and your spine will thank you for it.
- Improve Your Core – When you’re not standing, you’ll want to carve out some time to improve your core strength. Your core muscles help to stabilize your spine, providing extra support when your back is under stress. Make sure that your regular workouts include some core-specific exercises, because this will better help your spine handle pressure when standing.
- Maintain A Healthy Weight – Your spine has to handle the weight of your body, so your back will be under more pressure if you’re a heavier individual. With that in mind, it’s important to mind your diet and exercise regimen so that you can work towards a healthy weight and take pressure off your spine.
- Stay Hydrated – Finally, your muscles and joints work optimally when they are adequately hydrated. If you’re standing for an extended period and you’re not replenishing fluids, tissues aren’t going to function as normally, and that can put you at risk for muscle spasms, strains and disc issues. Mind your water intake every day, but especially if you do a lot of standing throughout the day.
If back pain continues to trouble you while you’re standing and you haven’t been able to treat it, let a specialist like Dr. Sinicropi help. We’ll be able to get to the bottom of your back pain and set you up with an individualized course of treatment. For more information, or for help with your back pain, give his clinic a call today at (651) 430-3800.