Tips to Avoid Back & Neck Pain when you have a Standing Job or use a Standing Desk
If you stand for prolonged periods of time on a regular basis it can lead to health issues such as sore feet, varicose veins, stiffness/pain in your neck & shoulders, back pain, joint pain, etc. This is commonly seen in people working in retail, as teachers or even those who use a standing desk as a part of their job. 
 
In this blog, we will discuss 5 tips to avoid back and neck pain when you have standing job or use a standing desk. These are simple and easy tips that you can implement starting today. 
 
Firstly, try not to stand for long hours without a break. Our body is not made for static posture as they can lead to a build up of stresses on your spine and joints, leading to neck, back and joint pains. If you can't get away from your desk or your workstation, try and shift your weight from one foot to the other, thus offloading the feet and the legs and spine as well. And if you have an adjustable standing desk then try to alternate between sitting and standing during your work hours. It is a good idea to move for at least a minute or two every hour, which brings us to the next point.
 
The second tip is to do small movements every hour. Something as simple as moving your head from one side to the other, or shrugging your shoulders can also help. Watch this video to learn some simple desk based exercises, that can be done in sitting or standing. 

 
Thirdly, try and wear comfortable shoes. Pay attention to your footwear. Replace them when needed. Try and get footwear that are similar to the shape of your feet. For example, if you have shoes that have pointy toes you are going to be squeezing your toes to fit into the shoe, rather than keeping the toes relaxed. If you wear high heeled sandals/shoes, it maybe a good idea to carry a flat pair of shoes or just take off your high heels when you are at your desk to relax your feet. 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. 
 
Fourthly, it is also important to be aware of the surface on which you are standing. If you have a wooden or cork floor these are softer surfaces and do not cause any stresses on the feet. However if you have to stand on metal or concrete floors, cover it with a non slip rubber mat so that you have a little bit of cushioning to stand on. The impact of the hard floor can cause stresses on the joints of your feet. These stresses can travel up your knees and hips and to your spine specially into your lower back.
 
Lastly, it is helpful to keep frequently used items closer to you on your desk or your workstation to avoid leaning or reaching over to get those items repeatedly. This avoids  repetitive stress injuries on your back and neck/shoulder area. movement is avoided at your back and the rest of your spine. 
 
If you're looking for more easy solutions to manage your back and neck pain join my free community where we discuss more on this and you can have free access to the trainings on "Simple Solutions to Manage Your Neck Pain" and "Simple Solutions to Manage Your Back Pain"

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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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