Standing for extended periods can be tough on your body, leading to discomfort and chronic pain if not properly managed. One common pain experienced by those who stand for extended periods is back pain. Whether you have a job that requires hours on your feet or trying to stay active, it’s essential that you avoid back pain so you can enjoy time with loved ones.
At Ogden Chiropractic, our team understands that chronic back pain can make it difficult or impossible to perform everyday activities. From working out and attending concerts or festivals to perusing the local farmers market and spending time with your loved ones, constant back pain can halt plans before they start. If you want to learn how to avoid back pain so you can enjoy your favorite activities, keep reading to see what we recommend.
1. Watch Your Posture
When you’re standing for extended periods, you may begin to slouch, hunch, or bend over, which can lead to consistent back pain. If you want to avoid back pain while standing, it is essential that you keep a close eye on your posture. Do your best to keep your shoulders back and your spine aligned while engaging your core muscles. You should also remember to shift your weight from one foot to the other to help prevent muscle fatigue.
2. Wear Proper Footwear
Wearing the appropriate shoes when you stand can make a huge difference on your back. When choosing shoes to wear, make sure to opt for footwear that provides good arch support and cushioning. While you may like a high feel or flat shoe, these won’t provide enough arch support for your back. If your job requires standing on hard surfaces, you might want to consider investing in cushioned insoles.
3. Invest in a Standing Mat
If you have the ability to do so, you should consider investing in a standing mat. These mats are designed to reduce the stress on your legs and back when standing for long periods. They can provide cushioning and support, encouraging subtle movements that can reduce muscle strain and help you avoid back pain while using them.
4. Take Regular Breaks
Although you might not always have the ability to, you should try to take breaks from standing when possible to avoid back pain. If you can, try to sit down and rest your back for a few minutes every hour. By sitting down for just a few minutes, you can reduce the strain your back muscles experience as they support you while standing.
5. Incorporate Stretching and Exercises
Regularly stretching and exercising are great ways to avoid back pain. Make sure to stretch your hamstrings, as tight hamstrings can contribute to back pain. You should also strive to keep your calf muscles flexible, as this can reduce the strain on your back. Finally, perform core strengthening exercises like planks and bridges to strengthen the muscles that support your spine.
6. Stay Hydrated
Not drinking enough water throughout the day can contribute to muscle pains. To avoid this and protect your back, it is essential that you drink plenty of water throughout the day to stay hydrated and protect your muscles from cramping. You should also try to maintain a healthy diet rich in vitamins and minerals, as this supports overall muscle and bone health.
7. Adjust Your Workstation
If it is possible, adjust your workstation to reduce strain on your back. For example, ensure that your work surface is at a comfortable height to avoid bending or hunching over. If you use a computer, the screen should be at eye level to prevent neck strain. By making minor adjustments to your desktop, you should be able to easily avoid back pain.
8. Practice Relaxation Techniques
Stress can contribute to muscle tension and back pain. Techniques such as deep breathing, meditation, and yoga can help you relax and reduce stress. Incorporate relaxation techniques into your everyday routine, at least once a day, to help alleviate any muscle tension you may be experiencing before it leads to chronic pains.
9. Listen to Your Body
Your body will often let you know when it is in need of a break. Pay attention to your body’s signals if you want to avoid back pain. If you start to feel pain or discomfort, it may be a good idea to take a seat and allow yourself time to relax the muscles in your back. Ignoring the pain can lead to more serious issues over time.
10. Seek Professional Help
If you’ve done everything above and you’re still experiencing back pain, it may be best to speak to a professional for support, like a chiropractor. They can perform spinal adjustments and soft tissue therapies to alleviate your discomfort. They may also prescribe exercises to help you strengthen your muscles and avoid back pain altogether.
Avoid Back Pain with the Help of Ogden Chiropractic
If you are looking for a reliable team to help you avoid back pain, turn to our team at Ogden Chiropractic for support. For years, our team has provided reliable care to patients across the Wasatch Front, helping them heal and strengthen their backs to alleviate chronic discomfort. Whether you’re dealing with back pain, muscle cramps, neck pains, or a variety of other injuries, our team can help you recover quickly, allowing you to return to everyday activity. If you would like to speak to a member of our team about the pains you’re experiencing and how they can help you recover, contact our team today to schedule an appointment.
