Have you experienced pain from long standing?
This type of pain is one of the most common problems people face in latest decade. It is increased by having weak abdominals, periods of stress, high blood pressure, poor posture, knee problems, neck and shoulder stiffness.
The most common problems that standing for extended periods of time causes are swelling in the legs, discomfort and fatigue. Among the worst symptoms related to prolonged standing are heart disease and chronic venous insufficiency.
The people who work in jobs that require long standing are the ones that are most attacked by lower back pain. The problem can get worse if you are standing without the possibility to move around much, standing on the hard surface, and wear unsuitable footwear.
If you belong to the category of people that are required to stand a lot at work, there are good news for you. Luckily, there are many ways to decrease or avoid the risks of symptoms that occur after a long period of standing.
Relieve your pain from long standing with these steps:
Step 1. Exercise
There are some easy exercises you can do at your work or at home to help reduce pain from standing.
Deep squat hold
This practice opens and stretches the hip joints and muscles, improves mobility and relieves the stress that builds up when you spend a lot of time standing. If you have long shifts, try to have at least a small break for 2-3 minutes on every 25 minutes. During these breaks, squats will help and improve the effect of the break itself.
Stand still, with feet situated firmly beneath you, shoulder-width apart. While keeping your spine and lower back straight, slowly lower your body until your upper thighs are leveled with the floor (90 degrees knee angle). Don’t worry if your feet are facing away from each other; this is normal. Hold the position for one minute if possible, and then slowly stand up.
Imaginary ball kicks
The calves can get pretty tense and stiff with prolonged standing, so an imaginary kick with every step you take for a minute or two will loosen them up significantly. Same goes to the joints in and around the ankles, and the shins. Your leg circulation will raise, and you’ll feel the surge in your toes. Mixing these with a simple calf-raises (from regular standing to standing on your toes only) will maximize the effort and shake up the stiff calves. More intensive kicks will fire up the connections that go to the glutes, which will help significantly, and are best used after the deep squat.
Figure-8 hip rotations
Here’s a good, yet very easy exercise to perform. The lower lumbar discs and areas around them get the biggest amount of pressure and stress with prolonged periods of standing. Using simple figure-8 rotations of hips will let them loosen up a bit, and create a better environment for your lower back and legs. Try to combine that with bending a bit to add a small element of stretching of both lower back and lower abs.
Alternating knee flexion
As your calves need protection and a shake up from time to time, your quads and hamstrings need that as well. Quads can be relieved and stretched considerably with a simple flexion. Bend your one leg to try to touch your buttock, and grab it with your hand. Next, pull your leg towards your gluteus maximus and try to hod it for at least 20 seconds. Switch legs and repeat; feel the blood surge in your muscles. Fibers in your quads will be rejuvenated.
Step 2. Stretch on regular basis
Just like doing little exercises from time to time, you can stretch your muscles from time to time as well to maximize the effort and recuperate your whole body in these periods.
You can do two simple stretches in a combination that will provide excellent treatment to your sore body.
Runner’s stretch – hands against the wall, extend the leg and try to reach as far as you can, and then push your heel to the floor as far as possible.
Touch your toes – stand still, and try to touch your toes without bending your knees. Hold for at least 10 seconds if you can reach them, and if you can’t, go as low as possible for 10 seconds.
Combine the two stretches on every two hours.
Step 3. Change position frequently
This will help you to move weight from one foot to another and to put weight pressure in the different areas. Don’t be lazy, make an alarm at your smartphone to notify you to move every 30 minutes. Long standing shifts will be much easier.
Step 4. Alternate standing with sitting
If you are standing for lengthy periods, try to find time to sit for 10 to 15 minutes. You can use break times. This method will help you to rest and reduce pain on feet and your legs. Circle your feet while you’re sitting, to enhance the break time to your benefit.
Step 5. Choose comfortable and suitable shoes
People tend to choose shoes by their look and not the quality. Often these type of shoes aren’t comfortable and can increase the chance of foot, legs and eventually lower back pain. Choosing supportive shoes, you can reduce the risks lower back problems significantly.
Step 6. Buy custom made orthotics
Orthotics support skeleton, muscles, ligaments, and increase comfort while walking. Those custom-made insoles can make a difference in your life by improve your posture, increase the comfort, absorb your weight better and provide great support to your feet.
Step 7. Stand on an anti-fatigue mat
Anti-fatigue mats are made of thick rubber, foam, and leather. They are often used to decrease the stress on your feet and lower limb problems by providing a softened surface for prolonged periods of standing time. When you get educated on anti-fatigue mats, you’ll maximize their benefits. During the recent period, these products have boomed in various industries, moving from offices and medical facilities to factories, waiting rooms, kitchens, living rooms, and bathrooms.
The benefits of using anti-fatigue mats are many:
- reducing back pain and stress on the muscles and joints of the entire body
- increasing productivity by giving comfort,
- preventing injuries and fatigue