How to Avoid Lower Back Pain When Standing?

Lower back pain when standing is a common complaint among those who tend to stand for several hours a day. If you have this problem then you might be aware of how uncomfortable and painful this can be. It even gets to the point wherein it drastically affects your day.

Find out how to pinpoint the actual cause of lower back pain, especially when you are standing, and how you can deal with it through this article.

Reasons Why You Have Lower Back Pain When Standing

If you experience pain in your lower back when standing for a prolonged period then note that it is not that hard to pinpoint the actual cause or reason for it. All it takes is to find out whether it is self-inflicted or caused by outside factors, like injuries and accidents.

Postural stress is a common reason for it. Generally, if you stand for too long, it will put a lot of stress and pressure on your spine. This can lead to tightened lower back muscles, resulting in muscle spasms and eventually, pain.

The following reasons might also be the ones that are causing the pain:

• Sprains caused by stretched ligaments
• Strains due to the excessive force applied to your muscle
• Spinal stenosis, which happens when the narrowed spaces in your spine add pressure to your nerves
• Degenerative disc disease, which takes place due to the breakdown of the discs between your vertebrae – When the breakdown happens, it reduces the gap between the discs. This can irritate the nerves surrounding them.

Make Sure Nothing is Serious

Pinpointing the actual reason behind your lower back pain is essential in determining whether the problem is serious. Note that back pain is a condition that tends to go away naturally. However, there are serious cases requiring professional medical help.

The case is usually serious and requires the help of a doctor if the pain tends to last longer than several days. It also has other accompanying symptoms, including:

• Incontinence
• Deep constant pain
• Weak legs
• Prolonged morning stiffness
• Chills
• Fever
• Numb groin
• A rigid spine
• Pain that you can’t seem to resolve by changing position or activity

The mentioned symptoms combined by a few days of back pain indicate the need to contact a doctor. The same is true if the pain is caused by physical trauma, like a car accident.

Invest in an Adjustable, Standing Desk, or Exercise Desk and Treadmill

For some cases of lower back pain, investing in an adjustable or standing desk, treadmill, or exercise desk can help. With a good adjustable or standing desk around, you can make some major improvements in your posture. It is also the key to removing the pressure out of your lower back and neck.

This makes it easier to correct the pain in your lower back. However, keep in mind that you can’t expect it to resolve serious issues, such as a bulging disc or scoliosis. Walking in your treadmill is also a gentle and safe way to attaining stronger muscles, especially those supporting your spine.

This helps in improving the health of your bones and losing excess weight that might trigger back injury and pain. To attain better results from the mentioned items, especially the adjustable or standing desk, ensure that you pair it up with the following tips:

Use an Anti-fatigue Mat

Upon investing in an adjustable, standing desk, it also helps to buy an anti-fatigue mat for it. This mat is lightweight and often constructed from a shock-absorbent and pliant material, offering relief when you are standing. This can, therefore, prevent your lower back, feet, and legs from aching.

Furthermore, a good anti-fatigue mat lets you retain a good and healthy posture. It is because it evenly spreads your balance and weight on both your feet. It also provides firm support for both your spine and legs.

Try Not to Stand All Day

If possible, avoid standing the entire day. Note that you have a higher chance of treating lower back pain if you give yourself a chance to rest from prolonged standing from time to time. Make it a point to relax or sit for just a few minutes.

In some cases, sitting down for a bit is often enough to relieve the pressure on your lower back, thereby significantly lessening the pain. It also helps to stretch, exercise, and change position for a bit.

Get Orthotics

You can also receive help in treating lower back pain by wearing supportive shoes and the right orthotics. This means investing in a pair of shoes or shoe inserts designed in such a way that they can make your feet stay in a well-supported and neutral position.

Foot orthotics are beneficial for lower back pain patients since these can realign the way their feet are articulated on the ground. This can have a positive impact on your body’s overall gait and posture.

Take Heels Off

If you are fond of wearing high-heeled footwear but you are also suffering from back pain then maybe it is time for you to say goodbye to your heels for quite a while. It is because wearing heels tends to change the biomechanics of your body.

Also, heeled footwear can negatively affect your posture and stability. Yes, your heels can make you look good but they also put your lower back at risk. If possible, go for fashionable flats, instead, that offer comfort, support, and stability designed for correct alignment.

Keep Moving While Standing

You can also relieve lower back pain when standing by ensuring that you move every once in a while. Keep in mind that if you are suffering from terrible pain then staying in just one position when standing is not a good idea at all.

Start moving as soon as possible, even if you do only slight movements, to recover faster. You can just moderate your movements, like doing a few stretches from time to time. Your goal is to stay active when in a standing position to manage the painful symptoms.

Consider Going Barefoot

Whether you are standing in your adjustable, standing, or exercise desk, or moving a bit in your treadmill, going barefoot can contribute a lot to easing back pain. One benefit of going barefoot when standing or walking is that it provides more control over the position of your feet.

It can also improve balance, foot mechanics, body awareness, and your foot’s range of motion. Combine that with the ability to go barefoot to strengthen your leg muscles and you will surely have proper support for your lower back area. With that, preventing lower back pain will be easier.

Don’t Lean Forward to See the Screen

The tendency to lean forward excessively can also trigger your lower back pain. In most cases, people do this to see the screen, especially in the office Keep in mind that slouching or leaning forward to see something, whether you are standing or sitting, can result in lower back pain.

The pain may not be triggered by your poor posture but this can worsen the problem. A wise tip is to focus on keeping your neck and head properly aligned over your shoulders when standing in front of a screen. Do not strain forward and maintain good posture as much as possible.

Check Your Ergonomics

You also have a higher chance to cope with lower back pain while standing if you check and improve ergonomics. Make some appropriate changes and adjustments in your workstations. In such a case, you can do the following apart from ensuring that your PC screen is set at eye level and making use of an adjustable and supportive desk.

Keep Elbows Close to your Body

Your elbows should be positioned close to your body. This position supports proper ergonomics that can prevent lower back pain. A wise tip is to adjust the height of your keyboard in such a way that you can bend your elbows at around 90 degrees.

It should not cause your shoulders to slump, too. This helps in keeping the keyboard close, thereby lessening the strain experienced by your lower back while preventing problems potentially caused by having to look down at the PC screen. Stand upright while keeping your shoulders relaxed and both feet planted flat on the floor.

Use Ergonomic Keyboard or Mouse

You also have a higher chance of treating lower back pain by using an ergonomic keyboard or mouse. With the aid of these two ergonomic devices, you can prevent muscle and tendon strain, especially on your forearms.

You can use the ergonomic mouse to let your arm move sideways, preventing you from twisting it. The ergonomic keyboard, on the other hand, will ensure that your shoulders and arms remain in a neutral position. With that, preventing lower back strain that might lead to pain is possible.

Don’t Slouch

It is never a good idea to slouch, especially if you are suffering from lower back pain. What you should do, instead, is to improve ergonomics in your workstation. Note that slouching signifies poor posture, which is one major reason behind your lower back pain problem.

Standing while in a slouching position can strain your back, adding excessive pressure on your muscles, discs, and muscles. This can lead to pain. Practice sitting and standing with proper posture and maintain it to reduce or eliminate the pain in your lower back.

Get your Back Realigned

Getting your back realigned also contributes a lot to curing back pain. In this case, you can seek the help of a doctor, strength coach, or chiropractor depending on the severity of your case.

One way to realign your spine is to correct your posture. You can do that by preventing yourself from slouching. Stretching and exercising from time to time or performing some yoga poses regularly can also help in restoring your spine and back’s proper alignment.

See a Chiropractor

A short visit to a chiropractor is also what you probably need to have your aching lower back treated. A licensed chiropractor will take advantage of not only hands-on spinal manipulation but also alternative treatments as a means of restoring the correct alignment of the musculoskeletal structure of your body.

This especially targets your spine. With that, expect chiropractic care to be a big help in healing your body and back safely. It is possible without the need for any medication or surgical procedure.

Strengthen your Posterior Chain

A stronger posterior chain is also the key to keeping your back as healthy as possible and preventing pain in the area. It allows you to move smoothly without causing any pain on your back.

It does so by maintaining proper posture and balance. Strengthening your posterior chair also helps prevent injuries from your daily activities. Here’s how to build a stronger posterior chain:

Build a Strong Foundation

The first thing that you should to do strengthen your posterior chain is to build a strong foundation. In this case, you may want to check out the Foundation program, developed by a famous personal trainer, strength coach, and chiropractor named Dr. Eric Goodman.

This program consists of a few exercises that are quite the same as yoga poses. Perform them regularly to have your posterior chain strengthened. One advantage of the exercises is that they are truly easy to do.

Do More Yoga

If you are fond of yoga then this is the right time to do more sessions of it. It is because various yoga poses can help strengthen your posterior chain, which can eventually lead to the relief of lower back pain. Here are just some yoga poses guaranteed to give you a stronger posterior chain:

• Half-locust pose, which can offer equal strength and a wide range of movement
• Supine cat-cow post, which promotes a healthy, strong, and mobile spine
• Triangle pose, which allows you to find space and length in your body and prevent tight hamstrings

Try Using Resistance Bands

The use of resistance bands for a couple of times every week can also lead to a stronger posterior chain. You can do the lower back stretch to achieve that result by following these steps:

• With legs extended in front, wrap the resistant band around your feet. Grip the band using your two hands.
• Pull back using the resistance bands while stretching the lower part of your back.
• Support your back by tightening your abs and holding that position for around thirty seconds. Go back to the starting position.

Look into Posture Devices and Trainers

Some posture devices and trainers can also help correct the pain that affects your lower back. While you can’t fully expect them to correct your posture, the following devices are still helpful in retraining your nervous system and mind in a way that they can encourage you to stand and sit in the right posture.

Posture Corrector

You can use any of the high-quality posture correctors in the market to deal with your aching back. A good one is not only lightweight but also comfortable to wear, especially if you put your spine in a neutral position.

It should be able to offer gentle correction each time it detects that you are rounding your shoulders or slouching. Posture correctors are also effective in strengthening lower and upper back muscles, promoting ease in standing up straight.

Smart Posture Devices

You can also choose to invest in smart posture devices. One example of this is the back brace designed to improve one’s posture. Through this smart posture device, you can improve and correct your posture even when you are sleeping, especially because you will be wearing it at night.

It is a big help for those who suffer from scoliosis or have fixed postures. This back brace, which is a smart posture device, will also build your muscles in the sense that they will help you in standing upright.

Inversion Tables and Chairs

You can also receive a lot of help from inversion tables and chairs. These items allow you to undergo inversion therapy. It is a spine health strategy designed in such a way that it angles your body downward for several minutes.

It alleviates the pressure that your compressed discs get. Moreover, it provides these benefits to those who suffer from lower backache:

• Improves the health of your spine
• Ensures that you will not need painkillers and surgery
• Increases flexibility

Get a Massage

Getting a regular massage also allows you to set yourself free from the horrors of lower back pain. It is a low-risk and non-invasive therapy designed to cure chronic and acute cases of backache. Two of the most common forms of massage for this problem are:

• Swedish massage, which involves kneading motions and long gliding strokes to deal with certain pain points, like your lower back muscles.
• Shiatsu massage, which makes use of a few elements associated with neuromuscular therapy

Start Stretching

If your lower back pain begins drastically affecting your daily life then it also helps to do some stretching exercises to soothe it. What is good about stretching is that it improves not only your core stability but also your hip flexibility. It can also lengthen the muscles in your back, thereby relieving some common symptoms of lower backache.

Furthermore, it lessens the tension in the muscles that support your spine. It increases your overall mobility and range of motion, too.

Conclusion

Regardless of the specific reason why you suffer from lower back pain when standing, note that there are several ways to cope. Hopefully, the tips and techniques in this article will restore the health of your back and spine. Followed correctly, they can finally free you from the debilitating pain you experienced before.