It’s never fun to have back discomfort. When you understand the source of the problem you can look for ways to be more attentive in an attempt to reduce it. Healthcoachjp has covered a common topic of lower back pain after standing for hours.
Walking or standing for long periods, on the other hand, can cause pain. Even if you believe you are doing everything correctly, the discomfort remains as a daily reminder that something is wrong.
What can you do to keep the discomfort at bay if your job or other obligations force you to walk or stand for long periods?
When you’re standing up, your lower back supports and stabilizes your body. A jelly-filled disc acts as a cushion between each vertebra. Standing for long periods can irritate these discs. They may also show signs of ageing. Long periods of standing or walking might worsen inflammation and cause pain.
Read More: Tight Hamstrings and Lower back pain
Spurs for lower back pain after standing for a few minutes
You can withstand lower back pain after standing for a few minutes. This can be due to various reasons, out of which some are listed below.
Your lower back is stressed when you stand or walk for long periods. In addition to the real pressure on the lumbar vertebrae, if you’re standing for long periods at a high-demand profession, your back muscles may contract, exacerbating the pain.
- Overweightness :
Every pound you gain adds four pounds of stress to your joints. The facet joints, which are found between the vertebrae, are an example of this. When you bend down or twist around, these joints allow your back to be flexible.
- Bad shape:
For a few days, having a bad posture won’t do any harm to your back. However, if you do it over a long period, it will change the anatomy of your spine: your discs, joints, muscles, ligaments, blood vessels, and nerves will all be subjected to more stress.
- Physical Inactivity :
A sedentary lifestyle is one in which one does not engage in any physical activity. Disuse Syndrome develops as a result of inactivity. If you live a sedentary lifestyle, you may be unintentionally causing musculoskeletal system degradation. As a result, you’ll suffer from a variety of health problems, including chronic lower back discomfort.
- Mattress Replacement :
Mattresses aren’t all made the same. If you bought yours on Memorial Day because it was on sale, without considering what your body needs, or if you bought it more than ten years ago, it may be time to reconsider your choice and look for one that takes into account your body type, weight, preferred sleeping position, and any back conditions that may necessitate it.
Also Read: Lower back pain with cold
Lower back pain therapy at home
There are a variety of at-home treatments for lower back pain:
Sitting down can sometimes release enough pressure from your lower back to greatly reduce pain.
Nonsteroidal anti-inflammatory medicines are medicines that are used to treat inflammation. Ibuprofen and naproxen are two over-the-counter pain drugs.
Stretching and exercise
They play a very important part. It is suggested to consult a professional before beginning any workout program for lower back pain. Certain exercises can aggravate the ache. Toe touches and situps, for example, should be avoided; instead, hamstring stretches should be attempted. Getting into better physical shape, in general, will assist to alleviate lower back discomfort while standing and performing other daily tasks.
Straighten your legs and sit up. Good weight distribution necessitates proper posture. It will help if you stand and sit upright.
Purchase orthotics and supportive shoes. Purchase shoes or shoe inserts that will assist you to maintain a neutral, supported stance for your feet.
Heat and Ice packs
Use a combination of heat and cold to achieve your desired results. Apply an ice pack to your lower back many times a day as soon as the discomfort begins. Alternate between ice and heat after 48 hours.
Avoid heavy lifting
Heavy lifting should be avoided. It’s best not to lift anything heavy. If necessary, keep your back straight and bend your legs to allow your leg muscles to handle the bulk of the effort.
Get rid of your extra pounds. If you’re overweight, losing weight can help relieve back pain.
Massages for general relaxation and structural massages targeted to specific regions that may be causing your back discomfort could be beneficial.
Lower back pain can be relieved by using acupuncture needles to reduce inflammation and change the way nerves behave.
Lower back discomfort is treated medically.
If home cures and lifestyle changes don’t help you manage your lower back pain, your doctor may recommend medication. The following are some of the drugs that your doctor may prescribe:
- muscle relaxants for spasms
- topicals to apply directly to the painful area
- Cortisone injections to lessen inflammation
Physical treatment may also be recommended by your doctor. A physical therapist can show you how to strengthen your back and relieve the discomfort by teaching you particular exercises and stretches.
There are several things you can do to avoid lower back pain when standing still but not walking.
- Changes in Work Pattern
Make changes to your workplace. In every field of employment, ergonomics is critical. Request a height-adjustable workstation with a rubber pad to stand on if your employer needs you to stand at your desk. Wearing properly cushioned shoes will help you contribute as well.
- Stop wearing High heels
High heels should be avoided. High heels may appear attractive, but they force your feet to stand in an unusual posture. In reality, these shoes distort your spine’s contours, producing uneven wear and tear on the discs between the vertebrae as well as the ligament.
- Maintain Proper Body Posture
Take care of your posture. While it’s easy to get caught up in daily obligations, take a moment to check if you’re standing up straight. When standing or walking, avoid sagging your shoulders. When walking, stand as tall as possible with your chest forward and shoulders back, and land your body weight on your heels.
- Reduce your weight
Excess weight is sensed four times by your body’s joints, as previously stated. In addition, simple movements like turning around require more effort from your lower back muscles. This not only causes lower back pain but also knee and ankle pain, lowering your quality of life and making it difficult to keep up with friends and family.
There are various factors responsible for lower back pain, if you do proper exercise and work on your body posture then you can get rid of the lower back pain after standing for a few minutes. In case the pain is continuous and unbearable, then it is suggested to consult the doctor and get proper treatment so that you can avoid complications in the future.
At last remaining healthy is what matters.
So, don’t keep on ignoring pain, instead, take proper treatment and get relief from it.
FAQs For lower back pain after standing for hours
Ans. If you have encountered lower back pain from standing all day and looking for help, then there are several at-home alternatives to deal with pain in your lower back. Some of them are.
Ans. If you want to prevent the back pain that is caused by standing for long hours, then you can try the following remedies.
1. Sit down at regular times throughout the day to take a break from standing.
2. Use a height-adjustable work table to keep your work at waist level.
3. Use anti-fatigue floor mats rather than thick, squishy rubber mats.
Ans. Yes! When you stand for a long time, your pelvis is pulled backwards, causing your lower back to curve further (lumbar region). This puts more pressure on the soft tissues around the spine, causing your lower back muscles to contract or even spasm, producing discomfort in your spine’s joints and nerves.
Ans. Sitting down can sometimes remove enough pressure in your lower back to greatly reduce the pain.