We’ve all been there: you’re at an event or at work, standing in one spot for what feels like forever. Maybe it’s waiting in line or attending a meeting. It might seem like a simple, harmless activity, but standing still for long periods can actually cause some serious discomfort in your lower back. So, what’s going on with your back when you’re just standing around? Let’s dive into why standing still can lead to low back pain and what you can do about it.
When you stand, your body is engaging a complex system of muscles, ligaments, and bones to keep you upright. Your spine, which has natural curves, relies on a delicate balance of these structures to stay aligned. When you’re moving around, these muscles are constantly adjusting and working in concert to keep you stable and balanced. But when you stand still, that constant adjustment comes to a halt.
One of the primary reasons standing still can lead to back pain is muscle fatigue. Your muscles are working hard to maintain your posture, especially in your lower back, hips, and legs. When you’re stationary, these muscles are in a prolonged state of contraction, which can lead to tired, overworked muscles. Over time, this muscle fatigue can result in discomfort or even pain.
Additionally, standing still can exacerbate imbalances. If your posture isn’t perfect or if you’re leaning more on one leg than the other, some muscles are working harder than others. This imbalance can lead to uneven strain on your lower back, making it more prone to discomfort.
Let’s talk about posture. When standing, many people tend to slouch or lean forward, especially if they’re tired or distracted. Poor posture puts additional strain on the muscles and ligaments in your lower back. For instance, if you lean forward, your lower back has to work harder to keep your torso upright, which can lead to pain and stiffness.
Good posture involves keeping your ears aligned with your shoulders and hips, and your weight evenly distributed on both feet. When you stand with proper posture, you reduce the strain on your back muscles and help maintain the natural curve of your spine.
Believe it or not, what’s under your feet can also affect your back. Hard, flat surfaces, like concrete or tile, can be unforgiving and contribute to back pain when standing for extended periods. Standing on hard surfaces can create more pressure on your spine and lower back, exacerbating any discomfort.
Your choice of footwear matters, too. Shoes with poor arch support or inadequate cushioning can lead to improper weight distribution and add extra stress to your back. If you’re standing for long periods, it’s worth investing in supportive shoes or using cushioned insoles to alleviate some of that pressure.
So, what can you do to prevent or alleviate low back pain from standing still? Here are some practical tips:
Shift Your Weight: Try not to stand in one spot for too long. Shift your weight from one foot to the other or take small steps in place. This helps prevent muscle fatigue and reduces strain on your back.
Use a Footrest: If possible, use a small footrest or a stool to alternate placing one foot on it. This helps relieve some of the pressure from your lower back and can make standing more comfortable.
Practice Good Posture: Pay attention to your posture. Stand with your feet hip-width apart, keep your shoulders back, and avoid slouching. This helps distribute your weight more evenly and reduces strain on your back muscles.
Stretch and Move: Take breaks to stretch and move around. Simple stretches for your back and legs can help relieve muscle tension and improve circulation.
Invest in Supportive Shoes: Wear shoes with good arch support and cushioning to reduce impact on your spine and lower back.
Standing still might seem like a simple activity, but it can have a big impact on your back health. By understanding the reasons behind the pain and implementing some practical solutions, you can make standing for long periods a lot more comfortable. So next time you find yourself on your feet for a while, remember these tips and give your back the support it needs
Our goal to improve your tolerance to standing is working to re-align your posture to unload those stressed areas. This involves some movement re-training, massage to release tight areas, mobilising of joints to increase available motion and also looking at your individual needs and occupational hazards.
With over 20 years experience treating this local community, you can feel confident that we’ve seen your version of this problem before!
Book in with one of our savvy osteos today!
