When you stand for many hours, the pressure on the lumbar area is increased and the back muscles are tense, so your back hurt.
Low back pain is extremely common, especially among adults. This can have a number of causes, be they mechanical or inflammatory.
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 middle pain.
- Why does your back hurt?
- Treatment of low back pain caused by standing
- Exercise that can prevent low back pain that occurs due to standing for longer periods
Why does your back hurt?
- Muscle tension
- Ligament stretching
- 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 relieve it:
- Do some stretching exercises – stretch your muscles in the lumbar area 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 leave it to act 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 disappeared, apply warm compresses to stimulate circulation in that area.
- Massage – whether we are talking about professional massage or we are talking about an 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 increase the effects of the massage.
- Drug treatment – muscle relaxants, anti-inflammatory ointments and oral anti-inflammatory drugs can be used to relieve pain.
Exercise that can prevent low back pain that occurs due to standing for longer periods
If the back muscles are strengthened through exercise, the risk of low back pain that occurs due to increased pressure due to standing. Here are some exercises that strengthen the lumbar area:
- Knee flexion – this strengthens the ankles, knees and hips, but also reduces the pressure on the lumbar area by changing the position of the spine in the lumbar area. When you stand for many hours, the pelvic area is often pushed too far back, accentuating the curvature of the spine in the lumbar area, which increases the pressure on the tissues in that area. In this way, discomfort and pain appear.
- Lifting on the toes – stand on the toes, then leave your body weight on your heels and lift the toes up. Repeat this exercise several times. In this way, all the weight is transferred from the toes to the heels and vice versa, and the lumbar area is relaxed.
- Pushing your abdomen forward – put your hands on your hips, then push your abdomen as far forward as possible. Immediately after that, do the movement 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 low back pain.
If you have occasional back pain, after many hours spent standing, there is no need to worry. But if your back hurt and the 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.