There it goes again. That aching sensation that begins in your lower back and spreads into your shoulders and hips.
Chances are, you’ve experienced some form of lower back pain when standing. The WHO estimates between 60 and 70 percent of adults will experience lower back pain in their lifetime.
But once you’ve calmed that pain down by sitting or stretching it’s time to understand the causes of back pain while standing. And to see if it’s time to find a doctor that can help.
Lower Back Pain When Standing: Work Injuries
The most common causes of back pain are stress when lifting objects. Or the continual stress of standing in one place while working in a retail or manufacturing job.
The repetitive motion of continually moving even light objects can also cause back injury even when the work is done.
Even inactivity like sitting at your desk all day can lead to back strain, especially once you begin to stand up or walk around again. Over time this pain can get worse and lead to a serious injury.
Luckily, this type of back pain is often treatable by resting and learning lifting techniques to reduce symptoms and stop further damage.
Lower Back Pain When Standing: Lumbar Spinal Stenosis
Lower back pain doesn’t only come from injuries though. Several underlying conditions can also cause continual pain.
If you are 50 or older a likely culprit may be lumbar spinal stenosis or narrowing of the spine.
Spinal stenosis most often occurs in the lumbar, or lower part, of the spine where it can lead to back pain while standing or walking. Other symptoms may include weakened legs, numbness in the lower back or hips, and sharp pain radiating down the leg.
Severe stenosis could also lead to bladder or bowel problems.
There are several nonsurgical treatments that can ease this pain including physical therapy, steroid injections or chiropractic treatment.
Lower Back Pain When Standing: Ruptured Disc
A common cause of lower back pain is damage to the squishy structures (discs) that separate your spinal column.
Damage to these discs can happen during daily life or repetitive work injuries. A disc may swell or slip, putting pressure on the nerves that run along your spine.
Almost everyone will suffer from a ruptured disc at some time in their life, though they may not have severe symptoms.
In most cases, the pain will go away as soon as the body has a chance to repair itself. Usually in a matter of a couple days or weeks. But, if your legs become weak or if you have bladder or bowel issues – it’s time to seek a doctor.
Lower Back Pain When Standing: Seeking Help
If you’ve got constant lower back pain when standing it is likely all you think about. But relief is usually only a phone call away.
If the injury occurred while you are on the job, that treatment is likely covered by your employer’s Workers Compensation plan. However, it’s important to find an experienced workers’ comp doctor near you to get the best help possible before more damage is done.
How To Prevent Back Pain: Top Recommended Tips
Read on to discover these top tips for relief so you don’t have to suffer in pain.
Risk Factors
Did you know that about 80% of people will experience back pain? Before diving into prevention, it’s important to note the risk factors tied to back pain. It’s more common in adults as they age or don’t exercise.
If you lift with your back instead of your legs that can put added pressure on your back, and having extra body weight can cause pressure on your back as well.
When you’re at work, it’s vital you don’t exert too much force on your back by lifting improperly or moving heavy objects. If you find yourself sitting all day, try getting up and stretching or taking a quick walk. Inactivity, unfortunately, can lead to back pain.
Lastly, avoid repetitive movements such as anything that makes you twist or rotate your spine.
Improve Your Posture
How you sit and stand throughout the day can affect how your back feels. Make sure always to have good posture whether you’re sitting or standing. Make sure your head is upright instead of leaning forward or straining.
Have your feet resting on the floor, and avoid crossing your legs. If you need to reach down and grab a box, make sure you’re lifting with your knees and not your back.
Strengthen Your Core Muscles
When you strengthen your core muscles, you’re helping to protect your back. One type of exercise you could do is water therapy. Swimming is gentle on your muscles, too, not straining them.
You can also try low-impact cardiovascular exercises. If you can’t do medium-high impact cardiovascular exercises, this is ideal. You can go for a walk outside, which helps your back as well. Try not to sit for more than an hour at a time.
Consider investing in an exercise ball and trying exercise ball workouts. Sit on the ball for 20-30 minutes and use it for different exercises and stretches that use your core muscles.
Choose a Good Chair
Consider investing in a good chair for back support. You’ll want one with a swivel base, armrests, and low back support. If you notice you’re still in pain, you can roll a towel or place a small pillow in the small of your back.
Stretch Your Hamstrings
Tight hamstrings can cause low back pain. You can do hamstring stretches to decrease the pressure on your back. Check with your doctor before starting hamstring stretches since they’re not all ideal for back pain.
Quit Smoking
Did you know that smoking can increase pressure on your back? It can cause spinal disc degeneration along with other potential problems. If you’re coughing from smoking, that can cause back pain as well.
Modify Repetitive Tasks
When you’re at work and sitting at a desk all day, that can put pressure on your back. If you work on a computer, make sure that it’s eye level to you. Also, have your keyboard and mouse in a proper position as well and easy to reach.
Try to use a headset or put your phone on the speaker if you type and talk at the same time. Avoid reaching and bending if it isn’t necessary. Also, limit how often you carry heavy purses or briefcases.
Daily Routines
Throughout the day, you could be doing certain movements that add unnecessary stress to your back.
Using a vacuum. When using a vacuum, have the vacuum in front of your body and use both hands. Avoid putting the vacuum to the side and using one arm. Try using small movements.
Opening a door. Surprisingly, the way you open a door can affect your back pain. Make sure to stand in front of the door’s handle and pull it perpendicular to your body. Avoid opening the door from the side of your body.
Gardening or shoveling snow. Make sure to rest one arm on your thigh and slightly bend your knees. This prevents stooping and long arm movements. Those movements could lead to increased back pain.
Do Some Stretches
You can do stretches throughout the day to help ease your back and other muscles. Whether sitting or standing, you can roll your shoulders backward and forward.
You can also have your arms out to each side while doing shoulder rolls. Try rotating your arms in small circles backward and forward.
When you’ve finished with shoulder rolls, you can then cross your arms and hold your shoulders, rotate from left to right at your waist. If there’s space in your office, you can lay down your back and pull your knees into your chest.
Another option is to stretch your leg muscles while at work or while seated. Have your legs out in front of you and flex and point your toes while your legs are extended.
Tips on How to Prevent Back Pain
When you’re looking for top tips on how to prevent back pain, keep this guide in mind and always make sure to keep your appointments and see your doctor.
Are you ready to say goodbye to back pain and start the healing process? Call (888) 590-4030 today so we can help you finally have relief from your back pain.
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