Some patients experience back pain after a long time standing. The pressure put on the back muscles, but also on the structures of the spine, is the one that most frequently causes the middle pain.
When we stand for many hours or walk for a long time, the pressure on the lumbar area is increased. Therefore, the back muscles are tense and thus spasms and pain appear.
CONTENT:
- Causes
- Treatment of low back pain caused by standing
- Exercise that can prevent low back pain due to standing for longer periods
Causes
Low back pain that occurs as a result of standing is generally caused by the following conditions:
- Muscle tension
- Ligament stretch
- Spinal stenosis
- Herniated disc
- Other degenerative diseases of the spine
Treatment of low back pain caused by standing
In general, the pain goes away on its own after the person rests sitting on a chair or lying in bed for several tens of minutes. If back pain does not go away after rest, a number of remedies can be used, as well as drug treatment.
If you are also dealing with low back pain caused by standing for long periods of time, here is what you can do to improve it:
- Do some stretching exercises – stretch your lower back muscles to relax the area. Sit in a chair, then stand up slightly and stretch your arms as high as possible so that you lengthen your spine. If you repeat this exercise a few times, you will notice that the pain will improve.
- Cold / warm compresses – immediately after the pain starts, apply a cold compress on the lumbar area and let it work for about 20 minutes. Repeat the operation whenever you feel the need. Ice will stop the inflammatory process and also relieve pain. After 2 days, if the pain has not gone away, apply warm compresses to stimulate circulation in the area.
- Massage – whether we are talking about professional massage or amateur massage, the effects of massage in relieving low back pain cannot be disputed. By massaging the back, the blood circulation is stimulated and at the same time the muscles are relaxed, so that the pain is relieved. An anti-inflammatory ointment can also be used to enhance the effects of the massage.
- Drug treatment – muscle relaxants, anti-inflammatory ointments, and oral anti-inflammatory drugs constitute the drug treatment aimed at relieving pain..
Exercise that can prevent low back pain due to standing for longer periods
Strengthening the back muscles through exercise reduces the risk of low back pain caused by increased standing pressure. Here are some exercises that strengthen the lumbar region:
- Lifting on the toes – get on the toes, then lower your body weight on your heels and lift your toes up. Repeat this exercise several times. This method transfers all the weight from the toes to the heels and vice versa, thereby relaxing the lumbar area.
- Pushing your abdomen forward – put your hands on your hips, then push your abdomen forward as far as you can. Immediately afterwards, move in the opposite direction, that is, pull your abdomen inwards. This exercise strengthens the muscles in the lumbar area, but also the abdominal ones.
Make it a habit to practice these exercises daily, either in the morning or in the evening. In this way, you will strengthen your back muscles and reduce lower back pain.
If you have occasional back pain, after many hours of standing, there is no need to worry. But if these pains do not improve in a few days or if they appear very often, it is necessary to go to the doctor because it is possible that it is a more serious condition.