Standing Posture & How To Improve It To Avoid Back, Leg & Foot Pain
Standing for long periods can pose a postural problem leading to painful conditions. We know sitting for long periods is unhealthy, however, does this mean standing is better?
Standing is a posture often used at work and almost half of workers spend about 75% of the time standing and almost half of these workers do not have the ability to sit when they want. Standing for long periods is associated with back pain and problems with the legs and feet. Many health care professionals are recommending standing more than sitting, however, standing for long periods can be just as detrimental to health as sitting. We therefore need to find a balance between standing and sitting. Much has been written about better ergonomics for sitting correctly to avoid painful conditions; lets look how we can improve our standing posture.
What is the Best Standing Posture?
Make sure you stand upright. Standing upright requires use of the postural muscles that need to be strong to maintain the best standing posture. The head should be straight with the chin slightly in to avoid forwad head posture and neck strain. The best way to do this is to make sure the ears are held over the shoulders. The shoulders should be held slightly back to avoid the rounded shoulder posture that can lead to upper back problems as the muscles between the shoulders become overstretched and weak. The arms should be relaxed down and not held up as this can lead to a painful trapezius muscle.
The knees should be straight, but not locked. The posture of the back should be natural, slightly holding the stomach muscles so the pelvis does not tilt forward. Allowing the pelvis to tilt forward leads to a sway back posture that weakens stomach muscles and stresses the back muscles and joints. The feet should be at shoulders width and the weight should be at the balls of the feet and not the heels. Grasp the ground with your toes to motion away from the heels and get a feel for the balls of your feet.
If you need to stand for long periods, shift your weight from the right and left foot and also rock slightly from the balls of the feet to the heels. This can help increase blood flow and reduce strain on the legs and feet.
A 2018 study in the journal PLoS One found that back pain related to prolonged static standing was related to lumbar disc pressure and that compressive forces on the disc may be a factor in developing back pain.
A 2018 study in the European Journal of Applied Physiology found that prolonged standing increases arterial stiffness, an indicator of cardiovascular health. Two hours of standing was enough to cause an increase. This was not alleviated with 5 minute walking breaks every 25 minutes.
Sit-Stand Desks are called that for a reason; it seems most beneficial to alternate between sitting and standing. The above study indicates that standing for two hours at a time is too much, so alternating positions using variables within a two hour time frame seems most reasonable.
The Benefits Of Good Standing Posture
Standing in good posture not only feels better, but it looks better too. It is much more health for the muscles, ligaments, joints, blood flow and self esteem.
- Alleviates muscle fatigue by increasing efficiency and decreases the amount of energy needed.
- Minimizes stress on joints.
- Allows better function of ligaments for increased motion.
- Avoids strain from overuse.
- Eases stress on lower back and muscles.
- Helps with confidence and better appearance.
By following the tips for better posture, you will be training the muscles that will help to maintain better posture. It may not feel natural at first and can cause some soreness initially because the muscles need to get used to holding and working better. Try to spend some time each day working on your posture. It can be just 10 minutes at first, then progress a little each day or week. It takes time to form new habits, so don’t expect results overnight. Being persistent will pay off in the long run. realize that this takes some effort; muscles need to work differently, ligaments slowly adapt, and gradual change can take place with 6 to 8 weeks of effort. Soon, you will be able to feel more at ease and comfortable with your new posture, as it requires less effort to maintain. Others may notice the difference, noting something is different about you, but can’t quite put their finger on it.
Do I Need Help?
Some will have more difficulty with this than others. It depends on your desire and some have musculoskeletal problems like arthritis that can make it more challenging. Certain areas may need more specific exercising and stretching. Starting with simple neck rehab exercises as well as back stretching and exercising may need to be looked into to help. You can consult with a chiropractor or physical therapist for advice, evaluation and/or specific instruction or treatment when necessary to help with better standing posture.