For executive moms juggling the demands of work and caring for young children, standing for extended periods, especially at standing desks, is often inevitable. Whether you're preparing meals, supervising homework or attending to household chores, repeated bending, lifting and standing can take a toll on your back. In this blog, we will discuss simple yet effective tips to prevent back pain while standing, allowing you to enjoy your time with your kids without discomfort and be more productive at work.
Take Frequent Breaks: As an executive mom, your day is filled with various tasks that require standing and movement. To protect your back from strain, make it a priority to take a break every 30 minutes, if possible. If you have an adjustable standing desk, you can change between standing and sitting every hour. Our bodies are not meant for static postures, be it sitting or standing. Set aside time every half to one hour to rest and stretch your muscles. Use these breaks to sit down, relax, and give your spine a chance to decompress and destress.
Back Extension Stretches: During your breaks, engage in back extension stretches to counteract the effects of prolonged standing and bending. Stand tall with your feet hip-width apart, then gently arch your back while spreading your arms wide. This movement helps stretch the muscles along your spine and alleviate tension caused by repeated bending and lifting.
Hot and cold packs: After a day of standing and caring for your children, your back may feel sore and fatigued. Consider using hot and cold therapy to relieve discomfort and promote relaxation. Apply a cold pack to any areas of acute pain or inflammation to reduce swelling and numb the area. In the morning or before bed, use a hot pack to soothe tight muscles and improve flexibility.
Supportive Footwear: As you move about your day, wearing supportive footwear is essential for maintaining proper alignment and reducing strain on your back. Replace your shoes when needed. Opt for shoes with cushioning and arch support to absorb shock and provide stability while standing and moving with your kids. Avoid high heeled sandals/shoes or unsupportive flats, which can contribute to back pain and discomfort. Pointed high 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. If your job demands standing for long hours in high heels then carry a flat pair of shoes or just take off your high heels when you are at your desk to relax your feet.
Mind Your Posture: Whether you're standing at the kitchen counter or playing with your kids on the floor or using a standing desk at work, pay attention to your posture to protect your back. Avoid a Poor standing posture by maintaining a neutral spine. Keep your shoulders back, engage your core muscles, and avoid excessive bending or twisting movements. When lifting your children, bend your knees and use your leg muscles to minimize strain on your back.
Watch this video to know if you have a good Standing Posture:
HERE is a free checklist of how to improve your posture when you have a standing job or use a standing desk.
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