Introduction
Do you experience back pain when standing for long periods? You’re not alone—this is one of the most common complaints I hear in my clinic. Standing back pain can stem from poor posture, muscle imbalances, or underlying spinal issues. The good news? There are practical solutions to help you find relief.
In this blog, I’ll explain the most common causes of back pain when standing and share simple, effective strategies for improving posture, strengthening your back, and reducing discomfort.
Common Causes of Back Pain When Standing
1. Poor Posture
Slouching or standing with improper alignment puts extra strain on your spine and surrounding muscles, leading to pain. If you tend to arch your lower back or shift your weight unevenly, this could be a contributing factor.
2. Muscle Imbalances & Weakness
Strong core and back muscles support your spine. If these muscles are weak or imbalanced, they struggle to hold you upright, leading to fatigue and pain.
3. Spinal Load & Pre-Existing Conditions
If your posture is good and you still experience pain, it could be due to an underlying spinal condition such as disc degeneration, arthritis, or nerve compression. Unlike sitting, standing increases the load on certain spinal structures, which may trigger discomfort.
4. Overuse & Fatigue
Standing for long periods—especially on hard surfaces—can fatigue your muscles and cause stiffness and soreness. If you don’t move or shift positions regularly, your back muscles work overtime to support you.
What You Can Do to Relieve Back Pain
1. Improve Your Posture
Maintaining a neutral spine is key. Here’s how:
– Stand tall with your shoulders relaxed and aligned over your hips.
– Engage your core muscles to support your lower back.
– Distribute your weight evenly on both feet.
– Avoid locking your knees or arching your lower back excessively.
2. Strengthen Your Core & Back Muscles
Building strength in your core, glutes, and lower back helps stabilise your spine.
TOP TIP – Keen to strengthen your back? But worried about doing the wrong thing? Take a look at my Pain Free Back Program. Here I take all the things I do in clinic with patients and share them with you. Click to learn more.
3. Take Regular Movement Breaks
If you stand for long hours at work or home, avoid staying in one position too long.
– Shift your weight between your feet.
– Do light stretches or gentle movements every 30-60 minutes.
– Sit and rest when needed to reduce muscle fatigue.
4. Wear Supportive Footwear
The right shoes make a huge difference! Supportive, cushioned footwear with proper arch support helps distribute weight evenly and reduces strain on your back.
5. Stretch Regularly
Tight muscles in your lower back, hamstrings, and hips can contribute to pain. Stretching helps improve flexibility and relieve tension. Check out my Easy Yoga for Back Pain blog for a simple routine.
Looking for a Proven Solution?
The Pain-Free Back Program includes all these strategies and more. In this easy-to-follow home program, I provide expert guidance to help you strengthen your back, improve mobility, and regain confidence in your movement.
Download Your FREE Back Pain Management Guide – HERE
When to Seek Professional Help
If your back pain persists or is accompanied by numbness, tingling, or weakness, it’s essential to consult a healthcare professional. A physiotherapist can assess your condition and create a tailored plan to address the root cause of your pain.
Conclusion
Understanding why you experience back pain when standing is the first step toward relief. By improving your posture, strengthening your core, taking movement breaks, and wearing supportive footwear, you can significantly reduce discomfort and protect your spine.
If your pain continues, seeking professional guidance ensures you get the right treatment and long-term solutions.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Back Pain Since 2001
