Back pain from standing all day is not just a myth. One in three American workers experience back pain at least once per month, and the vast majority of those cases happen during the workday. No wonder it can be such a nuisance to take someone who’s been afflicted with standing-related back pain to see a doctor for treatment.
The number of Americans suffering from persistent back pain has indeed increased dramatically in recent years. For example, a survey conducted in 2008 by the National Institutes of Health found that nearly 36 percent of all Americans reported having suffered from chronic low back pain at some point during their lives.
Of course, most cases of chronic back pain are just that: ongoing and not necessarily life-changing. But for some people, back pain can cause debilitating symptoms, loss of work productivity, and even disability. The worst part is that an overwhelming majority of these cases are preventable or treatable if treated early. believe it or not, standing all day is a contributing factor to chronic back pain. For example, in a 2009 study from Finland, participants who stood nine hours per shift experienced more severe back pain than the rest.
Table of Contents
- Symptoms of Back Pain from Standing All Day
- Why Does My Back Hurt When I Stand All Day?
- Cause of Back Pain from Standing All Day
- Treatment of Back Pain from Standing All Day
- In Addition to Back Pain, What are the Harmful Effects of Standing for a Long Time?
- How to Avoid Back Pain When Standing for a Long Time?
- Can your back hurt from standing all day?
- How can I strengthen my back for standing all day?
- What helps with pain from standing all day?
- Is it bad to stand for 8 hours a day?
- What causes back pain from standing all day?
- How to tell if back pain is muscle or disc?
- How to relieve back pain without having to take a break to stand for a long time?
Symptoms of Back Pain from Standing All Day
Pain in the Hip, Knee, and Lower Leg
Pain in the hip, knee and lower leg is a general term for pain that is centered around one or both of those joints. This pain can be sharp or dull and comes with a variety of different symptoms. The most common symptoms are often those associated with inflammation such as increased redness and swelling.
Extreme Numbness or Tingling
People who suffer from extreme numbness or tingling in the lower back may not know where to begin. They might be left to wonder what causes this condition and what they can do about it. This is a common problem that comes with varying degrees of severity; however, there are a few things you should know about it, as well as specific steps you can take to alleviate your pain.
Difficulty Walking or Standing
Back pain can be anything from a dull ache in the muscles to shooting, throbbing, or stabbing pain. Furthermore, the pain may travel down your leg or get worse when you bend, twist, lift, stand, or walk. And these symptoms of back pain can go away on their own after a few weeks. And if you experience any of the following symptoms, see your doctor right away:
Pain that Lasts for Weeks in the Back Area
Back Pain can originate in different parts of the body for different reasons. For example, back pain may be due to injury, osteoporosis, cancer, or kidney disease. It can also be caused by psychological issues like depression or anxiety. Finally it could simply be due to muscle pain due to overuse or repetitive strain—like carpal tunnel syndrome. In some cases the symptoms of pain become chronic and progressive over time, as can occur with arthritis. In chronic pain, pain symptoms continue for more than six months but less than twelve months after the initial injury or disease process.
The Pain in the Back Does not Go away When You Sit Down or Rest
If you’ve been feeling some discomfort there recently, it’s time to take a closer look! The pain in the back does not go away when you sit down or rest can lead to more serious problems if it is not resolved, and a visit with a physician is always advisable
Other Back Pain Symptoms may Signal a more Serious Condition
- Inability to control one’s bowels or bladder
- Tingling, numbness, or weakness in one or both legs
- Beginning as a consequence of a traumatic incident, such as a fall or a hit to the back
- Continuous, excruciating pain that worsens at night
- Weight reduction that is unexplained
- Abdominal discomfort accompanied with a throbbing feeling
Why Does My Back Hurt When I Stand All Day?
Back discomfort is a frequent ailment among people of all ages who stand for long periods. The discomfort starts in the back and progresses to the buttocks, calves, and feet, making it difficult to move. The spine’s function is to support the entire upper body, assisting people in walking, standing, sitting, bending, and leaning… When we stand for an extended period, the spine is put under pressure, and muscle groups must tension up to match the human desire to stand upright. This will result in muscle exhaustion since blood will not be able to reach the muscle properly. The muscle groups send a signal to the brain at this location, causing the pain reflex in our back region.
Cause of Back Pain from Standing All Day
In addition to the causes of pain when you stand such as muscle strain, sprain, muscle fatigue, .., there are other causes such as:
A constriction of the spinal column causes compression of the spinal nerves. The spinal column may narrow due to the rigidity of the spine and discs. Spinal stenosis can be treated with analgesics; however, if severe, surgical decompression may be required.
Swayback is the curving of the lower spine. A swayback may result from a spinal, pelvic or hip injury that has stretched the ligaments and muscles in this area. The tendency for patients to develop back pain might be influenced by an increased curvature in their lower spine (hyperlordosis).
When it’s not in place, the nerve will start to compress and send signals of pain. Herniated disc can be caused by injury or due to another condition such as arthritis or degenerative disease.
A lumbar vertebra has slipped forward onto the bone beneath it. Spondylolisthesis is one of the most common types of back pain. Symptoms include a dull, aching, or sharp pain in the lower back and buttocks and difficulty bending forward.
Damage to peripheral nerves in the hands and feet that can cause weakness, numbness, tingling, or discomfort
Damage to the spine’s “facet” joints, which is primarily caused by aging. Osteoarthritis can cause stiffness or pain, particularly around the hip and lower back regions. This condition is characterized by long periods of rest, leading to the atrophy of muscle tissue in these areas.
Derived from pressure on bones, cartilage, muscles, or tendons. And when a bulging disc presses on a nerve, pain can radiate to the face, neck, arms or legs, or back.
The sciatic nerve is compressed, causing discomfort in the hips, buttocks, and legs. Symptoms of sciatica include pain, tingling, numbness, and burning along one or both legs.
Treatment of Back Pain from Standing All Day
Back pain can be treated in various methods, ranging from at-home rest to spinal injections and surgery. Here are some options for treating back pain caused by prolonged standing.
Sitting down can relieve enough pressure in your lower back to alleviate significant pain. If possible, rest on your side. Try not to lie on your back while sleeping. If you can’t sleep on your side, try placing a pillow between your knees and hips. Please don’t use a pillow that’s too hard as it can increase pressure on your hips and affect your back or try using a torso pillow to support your upper body and relieve pressure on your back.
Exercise and Stretching
When coping with back discomfort, this is a simple but effective solution. While exercise can help with low back discomfort, it’s best to get professional advice. Specific exercises can aggravate pain. Avoid toe touches and sitting positions, for example, and instead attempt hamstring stretches. While exercising, it is critical to maintain proper posture and form. Maintain a straight spine with your head and shoulders while moving, and don’t put too much pressure on the ground. If you’re in discomfort, take a break for the day and try something less strenuous.
Massage therapy can help relax your muscles and relieve chronic, recurrent back pain. The muscle tension that contributes to your back pain is what massage therapy aims to alleviate. In addition, the therapist can break down the adhesions or scar tissue that is the source of the inflammation that can lead to more pain. Massage therapy is safe, effective, and the right choice for your back pain relief.
Massage therapy is a form of complementary or alternative medicine that involves using the hands, fingers, elbows, knees, or feet to apply controlled pressure to the body. In addition, massage can be used to treat a variety of conditions, including insomnia, asthma, arthritis, cancer, chronic fatigue syndrome (CFS), diabetes, irritable bowel syndrome (IBS), ) and fibromyalgia.
Nonsteroidal Anti-inflammatory Drugs (NSAIDs)
If you are suffering from back pain, NSAIDs can be a godsend. They are used to treat back pain and include joint, muscle, and including arthritis in adults and children six years of age and older. They are also sometimes used with other medicines to control acute conditions such as migraines.
Medicines you can take to treat and relieve your back pain like ibuprofen (Motrin, Advil) and naproxen (Aleve). However, it would help if you also exercise, relax your back muscles, and burn your spine in addition to medication. Side effects from NSAIDs are rare but can happen with any medication. Stomach upset, diarrhea, nausea, and dizziness, constipation is the most prevalent side effects.
When pharmacological therapy fails or patients have MRI evidence of lesions that cannot be addressed with drugs, surgery is the next step. Surgery, along with physical therapy, is the most common treatment for pain in the back. There are two types of surgery that may be recommended for back pain. First, discectomy is typically used when a herniated disc is pressing on a nerve root. An open discectomy typically involves an incision through the skin and bone to remove the disc material. Second, a minimally invasive discectomy is a non-surgical procedure that uses an endoscope to remove disc material. Recent research has shown that people have minor pain relief after surgery than previously believed. The average patient experiences about 35% improvement in pain after surgery, with 10% reporting more than 50% pain relief.
Foraminotomy is a type of surgery that involves removing a part of the vertebra. The goal of this operation is to relieve nerve pressure. Foraminotomy may be performed to treat chronic low back pain from nerve compression from bulging discs or spondylosis. This surgery can also be used to treat leg pain from radiculopathy, which occurs when a disc herniation compresses a spinal nerve root. When the illness worsens to the point of unstable vertebrae or scoliosis, the patient may require spinal fusion surgery.
In Addition to Back Pain, What are the Harmful Effects of Standing for a Long Time?
Standing for lengthy periods can cause hip discomfort, knee pain, and eye strain, among other health issues. Standing for extended periods can cause your life to be cut short. According to scientific studies, standing for an extended period is several times more dangerous than sitting for an extended period. Standing a lot, even for a long time, is a sign of various disorders, such as:
Continuous pressure on the foot can raise blood pressure, trigger stress hormones, and induce minor artery constriction. All of this will result in impaired blood circulation to your organs. Varicose veins are a disorder in which the veins retain extra blood pushed back into the heart after a prolonged period of standing. If you must stand for long periods during the day, especially if you have a sedentary lifestyle due to obesity, varicose veins are more prone to develop.
When a person stands for too long, their joints may become inflamed and cause arthritis. Arthritis causes swelling, stiffness, and pain in the joints of the body. If not treated properly, it can lead to permanent joint damage and affect a person’s ability to stand up straight. Standing for a long time has been shown to result in greater susceptibility to hip fractures among senior citizens living in nursing homes. This is because the hip bones of older individuals are not as strong or dense as they were in their youth. When the hip bone loses density, it becomes less likely to handle stress and can easily break.
Prolonged standing can lead to serious foot problems. The most common of these is plantar fasciitis, an inflammation of the tissue that lies under the heel bone (calcaneus) and connects to the toes. Standing for extended periods can cause these tissues to become inflamed, resulting in pain when you try to stand on your heels. If this condition goes untreated, it can become chronic and painful in the future.
Prolonged standing can also cause problems with your feet. For example, a condition called metatarsalgia is caused by the pain that results when the ball of your foot makes contact with the arch or great toe. This condition is common among people who do many standing for long hours at work, but it can also occur if you are not correctly aligned when you walk.
How to Avoid Back Pain When Standing for a Long Time?
If you have back pain from standing for lengthy periods, this article is for you. Here are a few tips to help you stand for lengthy periods without experiencing back pain.
Learn Good Posture
Posture. You might think that it’s just another one of those things that shouldn’t be overanalyzed, but in reality, posture is one of the most important factors when it comes to avoiding back pain while standing. Posture is your body’s way of adapting to its environment, and even though you might be standing all day, your body will still adapt to that position. Good posture means keeping your spine in its natural curvature and maintaining alignment in the hips and shoulders. To improve your posture: Stand straight and tall with your chest lifted and shoulders back. Keep your back aligned with your hips by pushing the hips forward rather than arching or tilting them. To lengthen the neck, keep your head up and your eyes forward.
The squat is the ideal exercise to undertake if you have to stand for long periods. The ankles, knees, and hips are all moved. Tilting the pelvis to a more anterior (forward) position relieves pressure on the lumbar spine. Your hips, glutes, and hamstrings will all benefit from this workout. It is vital to have a healthy spine to maintain proper posture. To begin, stand with your feet apart and your hips and knees bent. Then, without fully extending your knees, softly lower and elevate your buttocks and hips. Repeat this exercise 10-20 times, remembering to breathe evenly while doing so.
Use An Anti-Fatigue Mat
Using an anti-fatigue mat is one of the simplest ways to avoid back pain when standing for long periods. These mats are typically made from material that provides good cushioning for your feet, so you’ll have more support while standing. While these can be used in most situations, they provide the most support when seated. Standing with an anti-fatigue mat under your feet will help prevent fatigue and strain on your lower back, so you’ll feel more comfortable and relieved. As with any item that you purchase for your home or office, we suggest doing some research and finding a product that will fit your needs and budget.
Yoga has been shown to alleviate back pain and relieve strain on the lower spine. It also reduces stress, improves circulation, promotes energy, and boosts mood. Yoga can be done with several props such as blankets, balls, and bolsters in a range of positions. Here are a few of the most fundamental positions that will help you enhance your back health.
- Parsva Paschimottanasana (Seated Forward Bend)
- Ardha Matsyendrasana (Seated Spinal Twist)
- Baddha Konasana (Bound Angle Pose)
- Adho Mukha Vrksasana (Handstand)
- Urdva Dhanurasana (Upward Bow Pose)
- Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
It would help if you ate plenty of fresh vegetables, fruits, lean proteins, whole grains, or complex carbohydrates to avoid back pain when standing for a long time. Also, avoid eating too many dairy products. It would be best if you drink plenty of water. However, you should avoid eating or drinking too much before or during standing for a long time.
Can your back hurt from standing all day?
Yes, it can. Standing all day is heavy on your back and can cause back pain in most people. Standing with poor posture (slouching, tilting the head too close to the screen) can contribute to back pain; someone who spends their entire day at a desk would need to take extra care of good posture. If you experience standing all day back pain, the best thing you can do is take breaks when possible and switch positions regularly when you are standing for an extended period.
How can I strengthen my back for standing all day?
Stand up straight. Stand with your shoulders back. Keep your weight centered over the base of your spine, with most of it in your hips, not the lower back. And if you’re working at a desk for most of the day, keep some support (an overturned bucket or milk crate) below the front edge of your desk so that if you do sit all day, you can rest on them without putting too much pressure on your lower back, feet, and legs.
What helps with pain from standing all day?
A comfortable mattress and a restful night’s sleep are essential. If you work a desk job, chances are you’ve been experiencing back pain from standing all day. A new study finds that getting a good mattress and sleeping well have the power to reduce your central pain by 50%. This is because sleeping reduces intervertebral disc pressure, which prevents people from experiencing low back pain. Exercise, stress reduction, massage, and acupuncture are all options for relieving or preventing back discomfort caused by standing all day. Readers frequently inquire about the benefits of mattress toppers.
Is it bad to stand for 8 hours a day?
Yes. It’s not ideal for the body to be in the same position for 8 hours. Standing all day is probably one of the worst things you can do for your back. The weight you are carrying in your lower back, hips, and legs while standing also stresses these joints. This can result in discomfort and a slew of other issues. Also, standing all day can put too much stress on the muscles around your lower back, hips, and legs. When you stand all day, these muscles become overly tight, which can also cause pain.
What causes back pain from standing all day?
Pain could come from many sources, including a strained or tight lower back. Lifting heavy objects incorrectly can also cause this type of agonizing discomfort. The pain may be the result of a disc herniation. A disc herniation occurs when a tear develops in the annulus fibrosus, which is the outside covering of the disc. When the annulus fibrosus tears, a portion of the nucleus pulposus can leak out through the tear. This creates a bulge in this outer layer and puts pressure on a nerve root as it exits two vertebrae.
How to tell if back pain is muscle or disc?
If muscle spasms cause your pain, it will usually be relieved by heating or massage. However, if a herniated disc causes your pain, it may radiate down your leg, and you may not be able to relieve the pain with massage or heat.
How to relieve back pain without having to take a break to stand for a long time?
- Wander around the office or store during your break from work/standing, taking frequent rests whenever you feel uncomfortable.
- Do light exercises during your break. You can use your breaks to help improve flexibility, muscle tone, and circulation.
- Alter the way you stand by widening or tightening your stance to alleviate pressure on particular joints.
- Use an anti-fatigue floor mat to lessen the stress on your body when standing for prolonged periods.
- Purchase a hydraulic or mechanical adjustable height desk that can automatically go up or down according to how much time is left in the day.