Any tips on preventing back pain due to standing for long periods of time?
When standing for long periods of time, for example at concerts, I experience lower back pains. I have tried taking pain medication [Tylenol] beforehand to combat pain that will inevitably arrive and it doesn't work.
I'm at the lower end of the ideal weight for someone of my height [according to BMI calculators] so it's not a matter of carrying excess weight. I'm only 17, so it's not old age taking its toll.
Can you please suggest ways to avoid this?
Thanks.
Public Comments
1. Oh man, sounds like you may have sciatica. I have it. Hurts even when you try to take a step. Flares up when standing for too long or sometimes even sitting for too long.I know you can find pics online of exercises to help it.
2. Alot has to be said about the shoes you wear. Look into shoes with better support and your back may thank you for it.
3. I always go home from a concert with my back aching, feet sore, and ears ringing. I think that's fairly normal if you're standing for 2 hours or more.. and "fighting" for your spot in the pit. Sciatica is pretty severe, my mom dealt with that. She literally couldn't move without pain shooting down her leg... it was really bad. She ended up having surgery to correct it, but she hasn't had a problem since. Based on the info you gave, it sounds like your pain is more likely from just being in the concert environment. Also, try Motrin (ibuprofen) instead of Tylenol for back pain, it's an anti-inflammatory and will probably work a little better.
4. It may just be an issue of posture. I'm probably wrong (too simple), but it was the first thing that came to mind. I know that bad posture can cause lower back pains.
5. sounds to me you might have degrenerative disc desease I have it ,it is when the discs in your back shrink up so you have bone on bone in your spine nothing really helps but get a MRI to see how bad If it is 1 disc they can replace it thru surgery if more then 1 thry cant welcome to pain management I know exactly how you feel I cant stand or sit in one position too long -more then 5 minutes and it feels like a tooth ache in your back see a DR
6. Yoga.
A little every day will do wonders.
I find a nice slow "salute to the sun" (that's holding each pose about 30 seconds), a "warrior II" into "triangle" and maybe a "tree" pose or "balance exercise" (http://www.hathayogalesson.com/index.htm - click on Yoga Postures) keep my back MUCH happier than when I don't bother. Try to hold each pose about 30 seconds.
7. Strengthen your stomach muscles. A lot of times, back pain while standing comes from relaxed abdominals allowing your back to arch, your chest to collapse, and your butt to stick out. Sometimes, just tightening up, sucking it in, and tilting the lower part of your pelvis forward (think "standing crunch") can help. If you can get one foot forward up onto a low step occasionally, that can also help. I also agree with the suggestion regarding ibuprofen - just make sure you eat something too when you take it.
8. Make sure to always wear comfortable shoes that also provide a lot of support. Whatever you wear on your feet will deeply affect your spine and back, especially when standing for a long period of time. My Prevention Buzz Blog also has some other tips for helping to ease back pain - http://buzz.prevention.com/community/emily09/what-a-pain-in-theumback
9. There is no "guarantee" -- but the following work, sometimes.
1. If you're at a Counter, standing -- Get a raised-platform to stand on -- Like an Ergonomic Desk -- It will put your "reach" in the most comfortable position possible.
I always stand on this Stool, when I wash dishes. Makes a HUGE difference in the strain on my Back.
2. Orthopedic Shoes -- It's what there are for.
3. Whenever you can -- 2 Stretches --
a. Gently roll your head down, then your thorax, then bend at your lumbar -- let your hands, dangle and "lightly" feel the stretch in your back -- Do NOT overdue it.
b. The Squat -- Great for you lower back.
This takes some balance depending on how coordinated you are --
Squat, with your Feet Flat - and your Behind, lower than your Knees -- Like a Catcher in Baseball.
Sometimes - to keep from losing balance -- hang on to something.
I do this in my bathroom, frequently, and hold on to the Sink -- but of course, in you're in the workplace -- you'd have to improvise.
Good Luck -- and you find something that improves your Back Health :)
Oh !! -- It may be worth "buying" a book on Back Health -- Believe it or not -- those Drug Store books often have useful Ideas -- especially if they are backed by the AMA or some Reputable, Orthopedic Society.
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10. I empathize with you, been there for many years.
The only thing that has helped is a core of exercises that were specifically related to "my" type of back pain, not the general exercises that are usually given.
I do them upon awakening, mainly three, that really do the trick. If I skip a few days or sit too long, wham, the pain returns. But I can instantly get rid of it.
The key is finding "which" exercises that pinpoint and stretches the area that is stiff and everyone's area of pain is different.
Depending upon what is causing your back pain, it may only be controlled and not totally eliminated. But you must do something on your own daily, and it should be the "correct" thing.
Just a note, I do visit an excellent massage therapist who gives me deep tissue massages in the areas when I really overdue it. I personally can't stress enough how tremendous this is when you find the best therapist for your pain. Once again, pain gone.
Check out below one of the best resources I've used now for the past 3 years that assisted me in pinpointing "my" trouble spots and thereby ridding me of the pain.
You can be helped.
Best to you...
11. Try better shoes... I know it sounds crazy, but a lot of back pain comes from not having shoes with enough support.
Or drink alcohol, that makes pain go away too.
So shoes or booze.
