One common problem that you may suffer if you work standing up is back pain. If that is your case, read on to discover how to relieve back pain when working on your feet all day. By following those simple tricks, most people are able to reduce and in some cases banish back pain from their lives:
#1 Cat stretching
Everyday, your spine is subject to pressure and multiple twists. To relieve back pain when standing up, it is important to maintain a certain flexibility in your spine.
The cat stretch is the best stretch exercise to maintain that flexibility. On your knees, place your hands on the floor right under your shoulders. Coupled with your breathing, you slowly alternate flexions and extensions of the entire spine. When you breathe out, you flex your spine. When you breathe in, you inverse the movement by extending your spine.
Do this for 10 to 20 breaths, once in the morning and once in the evening.
#2 Butt and Hamstring Stretch
Unknown to most people, tension and pain in the lower back can have its origin in the butt and hamstring. If those two muscles are too tense, your lower back may suffer. Fortunately, stretching your butt and hamstring can be done with one simple exercise.
Lay on your back. Grab your legs just below the knee and pull them gently toward your chest. Make sure that your lower back always stay in touch with the ground. You want to stretch your butt in this exercise, not your lower back. Stay in this position for 30 seconds to a minute. Don’t forget to breathe during this exercise to help your muscles relax and stretch even more.
#3 The Alexander Technique
The Alexander Technique proposes a position you can take when at home to reteach your spine its natural form. The more you do this exercise, the more you will relieve yourself of back pain during the day.
Lay on your back with your legs on a chair. This position will remove any tension on your spine, giving it a well deserve break after a hard day at work. To put your neck in a more natural position, you can lay your head on a phone book or a rolled towel.
Relax in this position for 15 minutes to half a hour every night.
#4 Reinforcing your abdominal muscles
Back pain when working and standing on your feet can be caused by weak abdominal muscles. For more information and solution on how to relieve back pain with abdominal exercises, see our article on the Best Abdominal Exercises for Back Pain.