Tips to deal with leg & back pain when standing all day
As mums, sometimes we need to stand for long hours either at home with our kids or at a standing desk at work or work events. This can lead to pain in the legs or even in the spine, as the pain tends to go up from the feet to the knee to the pelvis and lower back. You may be standing for hours everyday or maybe it's a one off event or gathering where you have to stand for hours. Either ways its not pleasant to suffer from leg and back pain at the end of the day. Lets discuss some simple tips to manage your leg and back pain when standing all day in this blog. 
 
#Tip 1: If you have a standing desk at work try and take a break every 20 minutes, if not then every hour. If you have an adjustable standing desk, you can change between standing and sitting every hour. The reason is that our bodies are not meant for static postures, be it sitting or standing. The stresses start to build up on our spine after 15 to 20 minutes of being in a static posture.
 
#Tip 2:  If it not possible to take a break and sit down try and shift your body weight from one foot to the other at regular intervals. This could also include rocking your body forward and backwards. If you use a standing desk, keep a stool under the desk to be able to offload one foot at a time. Keep one foot on the stool while the other one bears the full weight of your body. Swap over after 10 minutes. Do this every hour if possible. 
 
#Tip 3: Pay attention to your footwear. Replace them when needed. If your daily routine involves running around with the kids or standing for long hours at work or home, make sure you are wearing comfortable footwear. It possible, wear flat shoes or shoes with lower or block heels. High heels specially the pointed heels tend to push your centre of gravity forward which can lead stresses on the front of the foot. Our body weight is meant to be distributed throughout the foot and not on one specific part. This can lead to discomfort, ankle, foot and heel pain and balance problems. 

#Tip 4: Another quick tip when standing is to keep your knees slightly bent by about five degrees or so. This prevents locking your knee into hyperextension, which can lead to excessive stress on the hamstrings and calf muscles. Tightness of the hamstrings can lead to tilting of the pelvis posteriorly, leading to flattening of the lumbar curve and lower back pain. 
 
#Tip 5:  Try and do regular foot and leg stretches.  These include stretches for the gluteal, hamstrings and calf among other muscles. Some stretches can be done while standing or sitting at your desk. Here are some desk exercises that can take under a minute to perform. If you have the time, you can also do these stretches before you start the day or at the end of the day. 

#Tip 6: In addition to the above, you can lean against a wall either standing sideways or with your back towards the wall. This offloads the feet and gives them a breather from standing for hours. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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