Standing for too long can cause back pain that makes it difficult to go about your day, limiting your mobility and preventing you from enjoying the things you love.

Through physical therapy, you’ll learn how to safely and effectively relieve and prevent back pain. Working with a physical therapist can improve your quality of life, ensuring you get the most benefit from strengthening exercises and can stand comfortably for as long as you need. 

Learn how to relieve back pain from standing too long plus prevention tips in this guide.

1. Stretch Your Back and Legs

Gentle stretching can help relieve back pain from overworked muscles. A physical therapist can recommend specific stretches and guide your movements to ensure you safely stretch the right muscles. Performing home exercises as your physical therapist instructs you to is critical for your recovery.

To relieve lower back pain from standing, Melissa Erlandson, a licensed physical therapist, recommends the following stretches.

Single Knee to Chest

Stretch the muscles of your lower back and glutes by following these steps:

1. Lie on your back, keeping your knees bent and your feet flat on the floor.
2. Wrap both hands around one knee or under one thigh and slowly draw your knee to your chest.
3. Hold this position for five to 10 seconds, then slowly release, putting your foot back on the floor.
4. Clasp your hands around your other knee and bring it to your chest, holding for five to 10 seconds again.
5. Repeat this motion 10 to 20 times.

For a deeper stretch, keep one leg flat on the floor while bringing your other knee to your chest. Adjust this exercise to what feels comfortable, and if it causes pain, stop the stretch immediately.

Double Knee to Chest

Release tension in your lower back and hips with a variation of the knee-to-chest stretch described above. Follow these steps:

1. Lie on your back with your knees bent. Keep your feet flat on the floor to start.
2. Slowly lift one knee to your chest, then bring your other knee up.
3. Hold this position for five to 10 seconds, then slowly release, lowering your legs one at a time until your feet are on the floor again.
4. Repeat this motion 10 to 20 times.

Make sure you lift and lower your legs independently. Trying to lift both legs together can strain your lower back and abdominal muscles.

Trunk Rotations

Performing this stretch can relieve tension and soreness in your lower back and hips while improving mobility and core strength. The key to this exercise is slow, deliberate movements.

1. Begin by lying on your back with your knees bent and feet flat on the floor. Keep your shoulders flat throughout the exercise.
2. Gently lower your knees to one side. At the same time, turn your head in the opposite direction. Hold for five to 10 seconds.
3. Engage your core muscles as you lift your knees back up to the starting position and turn your head to face the ceiling.
4. Lower your knees to the other side, turn your head in the opposite direction, and hold for another five to 10 seconds.
5. Repeat this stretch on both sides 10 to 20 times.

Standing Side Bends

Standing side bends gently stretch the muscles in your waist, back, and hips, relieving tension and improving flexibility.

1. Stand up straight with your feet shoulder-width apart and hands by your sides.
2. Bend to one side, lowering your hand along your thigh toward your knee and letting your other hand slide up toward your hip.
3. Hold for five to 10 seconds before slowly returning to your original position.
4. Bend to the other side, following the same motion, and hold for five to 10 seconds again. Slowly stand up straight again, letting your hands slide along your legs as you move.
5. Repeat this exercise 10 to 20 times for each side.

Adjust this stretch to your level of comfort and ability by using a wall for added stability, trying a seated variation, or deepening the stretch by raising your opposite arm over your head as you stretch.

You should feel the muscles in your sides, lower back, and hips stretching. If this exercise causes pain, stop immediately and consult your physical therapist.

2. Apply Heat or Ice for Back Pain

Both heat and ice can relieve back pain from standing, and which works best for you may vary. Use caution when applying heat or ice, and listen to your body, doctor, and physical therapist to determine what’s most effective.

You can increase blood flow and relieve stiffness by applying heat to the site of your back pain, especially if you’re experiencing soreness or muscle spasms. When using heat, limit application to 15 or 20 minutes at a time.

Make sure the heating pad, hot towel, or other source of heat is pleasantly warm, not hot enough to burn your skin. Avoid using heat on a recent injury, as excessive heat can hinder the healing process or cause more damage. 

If your back pain is the result of an injury like a strained muscle, opt for ice instead to reduce inflammation, swelling, and redness. Always put a layer between your skin and the ice to prevent ice burn.

You can try alternating between hot and cold treatment by applying one for 15 to 20 minutes, waiting a few hours to prevent nerve damage, and then using the other for 15 to 20 minutes.

3. Use Over-the-Counter Medications

You can take the edge off your pain and reduce inflammation with over-the-counter (OTC) medications, namely nonsteroidal anti-inflammatory drugs (NSAIDs). Follow the instructions for the medication you choose to take, and avoid exceeding the maximum daily amount to reduce the risk of gastrointestinal distress. 

Your OTC options to relieve back pain from standing include:

• Ibuprofen (Advil): Ibuprofen is a popular choice for back pain relief, and it may start working in as little as 20 to 30 minutes.
• Acetaminophen (Tylenol): If you’re sensitive to NSAIDs, acetaminophen may provide relief, though it may not be as effective at relieving low back pain.
• Naproxen (Aleve): Naproxen can provide longer-lasting relief for acute back pain, lasting up to 12 hours with a single dose.

If OTC medications don’t provide enough relief, you can talk to your doctor for more information about prescription pain medications like muscle relaxants.

4. Try Active Rest

Light exercise and movement can provide pain relief by keeping your muscles engaged and encouraging mobility, but it’s important to listen to your body and take your limitations into account. While staying active is important, overdoing it can cause more damage.

When your back hurts, you may feel like extended bed rest will help you feel better. However, prolonged inactivity may make your back pain worse. Staying sedentary can cause:

• Muscle stiffness
• Bone weakness
• Worsened chronic pain

Walking and stretching are great low-impact ways to keep your body in motion without putting too much strain on your sore muscles. If you experience more pain from moving around, talk to your doctor or physical therapist.

5. Seek Physical Therapy

Physical therapists have extensive knowledge and training to help diagnose your condition and prescribe a treatment plan to relieve pain, build strength, and improve mobility. If your back hurts while standing or after being on your feet too long, your physical therapist can help determine the best course of action to release tension and strengthen the muscles in your back, core, and legs.

Whether you’re experiencing an incident of acute back pain or your back pain persists for a few weeks, a physical therapist will work with you to help relieve your pain and prevent future episodes.

While you can perform some stretches on your own, your physical therapist can provide custom recommendations and guide you through each exercise to ensure you get the most benefit out of the treatment plan.

What Causes Back Pain When Standing?

Back pain often occurs from overuse. Erlandson says, “Low back pain can start due to an imbalance of muscle strength when our core becomes weak and our back muscles compensate to overcome the weakness of the core or muscle fatigue from standing too long.”

When your core muscles aren’t working properly or lack the endurance to support your body as long as you’re standing, your back muscles overcompensate, resulting in stiffness and pain. Your back pain may also stem from the following conditions:

• Muscle strains or sprains: Injury, overuse, and improper lifting techniques can strain or sprain your back muscles, causing pain when you stand for long periods. If you’re dealing with a strain, sprain, or muscle fatigue, physical therapy for muscle weakness can help relieve symptoms and strengthen your muscles to prevent future injuries. 
• Poor posture: Slouching while standing can put additional strain on your back muscles, causing pain and discomfort. Keep your shoulders back — not rounded — and your spine straight to prevent back pain.
• Sciatica: Your sciatic nerve runs from your lower back to your knee, and when it is compressed by inflammation or a slipped disc, you might experience sciatica pain as well as numbness and tingling that spreads down your leg. Physical therapy can help relieve sciatica by strengthening the surrounding muscles that put added pressure on the nerve when you stand too long.
• Spinal stenosis: Spinal stenosis is when the spinal column narrows, which compresses your nerves, causing pain and neurological symptoms. Standing can worsen this condition by compressing the spine further, putting more pressure on the nerves. Avoiding what causes you pain and following a physical therapist’s instructions to build muscle strength can relieve spinal stenosis symptoms.
• Hyperlordosis: Hyperlordosis is when the lower spine curves excessively inward, resulting in a “swayback” posture that makes the stomach and buttocks stick out. Individuals with this condition may experience pain and discomfort when standing or walking due to the exaggerated curvature of the spine.
• Degenerative disc disease: The discs between your vertebrae keep your spine stable, absorb shock, and allow the spine to bend and move. When these discs degenerate, friction between the vertebrae can cause pain and weakness that radiates down the legs. Standing, bending, and twisting can worsen pain caused by degenerative disc disease.

How To Prevent Back Pain From Standing

Taking proactive steps can help alleviate and prevent back pain from standing. Your physical therapist can provide specific recommendations tailored to your needs and ability level, but you can also follow these steps to reduce your pain levels and improve your quality of life.

• Strengthen your core, back, and leg muscles: Back pain often results from overuse, so building muscle strength in key areas can ensure your body has support where it needs it most. In most cases, back, leg, and core strengthening exercises will help prevent back pain while standing.
• Improve your posture: The longer you stand, the more likely you are to start slouching, which can cause discomfort and soreness. While standing, try to keep your head up, shoulders back, stomach in, and spine straight. Make sure you balance your weight evenly when possible.
• Stretch daily: Stretching every day can improve the strength, flexibility, and mobility of your muscles, reducing the risk of pain from standing. A physical therapist can recommend specific stretches to target the areas affected by standing or walking, but safely stretching your back, hip, and leg muscles is a good place to start.
• Take breaks while standing: Sitting periodically can provide some relief for individuals who experience back pain while standing. Make sure you maintain good posture when sitting to promote proper spinal alignment. You can also try shifting your weight as you’re standing or use a footstool to elevate one foot at a time to relieve pressure.
• Wear proper footwear: If you know you’ll be standing for an extended period, make sure you wear supportive shoes. Shoe inserts that provide arch support, especially if you have flat feet, can help you maintain good posture and prevent soreness. Wearing compression socks may also reduce inflammation and swelling in the back and legs, reducing pain.
• Stand on softer surfaces: Standing on hard floors can worsen your back pain. When possible, stick to carpeting or other soft surfaces to reduce the risk of back pain. You can also use cushioned, anti-fatigue mats if you’re standing in one place.
• Take care of your health: Stress causes tension, which can worsen back pain, and insufficient sleep makes it harder for your body to rest and heal overnight. Good habits like eating a balanced diet, getting enough sleep, and managing stress can improve your health and reduce your risk of back pain. 

Physical therapy is a great tool for relieving and preventing back pain. Your physical therapist will tailor your treatment plan to your specific needs and goals, providing you with the tools you need to build strength and get pain relief.

When you schedule physical therapy through Luna, your physical therapist will come to you, providing custom in-home therapy that meets your unique needs.

FAQ

Why Does My Back Hurt When I Stand Still?

Standing can cause muscle fatigue when your muscles have to support your body for extended periods. Back pain while standing can also occur when your back muscles overcompensate for weakened core muscles, resulting in overuse. Other causes of standing back pain include:

• Injuries like muscle sprains or strains
• Sciatica
• Degenerative disc disease
• Hyperlordosis
• Spinal stenosis

A physical therapist can help you identify the root cause of your back pain, provide a treatment plan to strengthen muscles, and provide the support you need to stand without developing pain.

How Do You Fix Back Pain From Standing?

You can relieve back pain from standing by taking steps such as:

• Stretching sore muscles
• Improving your posture
• Engaging in light physical activity
• Using heat or ice
• Taking OTC medications for pain and inflammation
• Scheduling physical therapy

The best way to relieve and prevent most standing back pain is through physical therapy. A physical therapist can help you strengthen your core and back muscles to reduce your symptoms and prevent future pain.

How Can I Stand for a Long Time Without Back Pain?

You can prevent back pain from standing by taking proactive measures such as:

• Wearing supportive footwear
• Monitoring and adjusting your posture
• Stretching daily
• Taking breaks by sitting, shifting your weight, or elevating one foot at a time
• Strengthening your core, back, and leg muscles with physical therapy
• Maintaining a healthy lifestyle

When Should I See a Doctor for Back Pain?

“If back pain persists longer than a few weeks, it’s best to see a physical therapist,” says Erlandson. In most cases, you should consider physical therapy whenever you’re in pain. If conservative management does not relieve your pain, a trip to your family doctor may be warranted. Your physical therapist can also recommend further diagnostic testing if they believe it is needed.

Ease Your Back Pain With Luna

Back pain from standing too long is fairly common, often resulting from overworked back muscles and worsened by poor posture, muscle weakness, and underlying conditions like sciatica. You can relieve your back pain by building core strength, stretching, applying heat or ice, taking OTC medications, and seeking physical therapy to guide your recovery.

Get relief for your back pain and other conditions through a customized at-home physical therapy plan with Luna. Your physical therapist can help identify the root of your pain and provide tailored recommendations and guidance, working with you to build your strength, reduce pain, and prevent further instances of back pain from standing too long.