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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