Learn how you can relieve lower back pain from standing all day. Just make sure you consult your doctor before trying any of these exercises fro lower back pain!
Long hours of standing have been proven to be associated with different health problems. Standing all day contributes to significant lower back pain that can be a long-term condition.
Fortunately, there are exercises and relaxation techniques that people can use to relieve lower back pain from standing all day.
How To Relieve Lower Back Pain From Standing All Day
Relaxation Techniques For Lower Back Pain
Relaxation techniques calm your mind, relax muscles, reduce stress, and also relieve lower back pain from standing all day.
The following are some of the relaxation techniques that can help you to relieve lower back pain from standing all day.
Working for several hours a day can lead to different pains in the body. Standing for a longer time may affect your posture, back muscle and leg muscle. It has sometimes resulted to tiredness and fatigue. Fortunately, massage therapy is one great answer to these problems.
According to researchers, massage therapy helps reduce pain and improve conditions more quickly.
Many health care providers recommend massage therapy to relieve lower back pain from standing all day. It can also improve your motion range and can stimulate your body’s dopamine and serotonin levels.
Moreover, massage therapy can improve blood circulation and increase endorphin levels in the body, a natural pain killer. It helps in recovery of sore muscles resulted from excessive physical activity and long time of standing.
Self-Massage – The ´Wrist Knuckle’ Exercise
You don’t have to shell out your precious bucks for professional massage services because the simple knuckle exercise illustrated below is very effective. Visit Good Relaxation Online Courses for more relaxation exercises.
The Step-by-step Process
The ´Wrist Knuckle’ exercise is one of the best self-massage exercises you can perform to relieve lower back pain from standing all day.
STEP 1: Bracing Up For The Exercise
- Before you begin this exercises, relax your body and mind. Take a deep breath and stretch your arms to relieve the tension in your arms.
- Perform some simple wrist exercise to remove any stiffness and numbness in your fingers. You can do this by propping your wrist.
- Sit down on a flat surface, preferably on your exercise mat. Tuck your arms in between your bent legs and maintain an upright posture. This position allows you to relax your body muscles.
STEP 2: Move The Knuckles Of Your Wrist Up & Down The Spine
- Still on the same sitting position, work the knuckle of your fists all through the lumbar area.
- Work them on both sides of your spine up and down just next to the spine
- Take the left hand to the side and bring the right-hand fist to the left side of your spine. The area between the shoulder blade and the spine.
- Switch to the left hand and perform the exercise on the other part of your spine. The area between the shoulder blade and the spine is the area you worked your knuckles on it.
STEP 3: Perform The Knuckle Exercise While Lying Flat On Your Back
- For better results, this exercise should be done when you’re lying on your back such that your fists are under your body.
- Bend your legs and let the knees drop to the sides, and put the soles of your feet together. Then lie flat on your back.
- Make the fists with your hands and lift your lumbar region (remember to keep the soles of the feet together while doing this).
- Put the fists under the lumbar area such that the knuckles are facing up and on the opposite sides of the spine.
STEP 4: Move Your Knees Side to Side To Release The Tension In the Flexor Muscles
- Move the knees side to side, every time replacing the knuckles a bit so that the entire lower back area is worked through by the knuckles.
- For any area you feel pain, stay a little bit longer. Remember to only move your knees so that the rest of the body is as relaxed as possible.
- If the trigger points hurt too much put the other sides of the feet further to the ground to reduce the weight and the pressure on the fists.
STEP 5: Now Concentrate On The Hip Joint & Up Towards The Shoulder Blades
- Move the knuckles a bit towards the hip joint. We don’t want to leave any area unattended to. Work through any painful part.
- This is simply like pushing your knuckles into the hip joint area. Do this for the left and the right hip joint.
- Ensure that the weight on fists can massage the painful lumbar areas.
- Then position the knuckles at the opposite side of the spine and work them through up the spine at ¼ inch intervals.
- Push and concentrate more on the areas where you feel the muscles are stiffened and tensed.
- Push the knuckles to almost between the vertebrae.
- When you feel your hands can’t take anymore, bring out your right hand from under your back and put the left-hand fist on the right side of the spine.
- Move the knuckles upward as you continue to move your knees side to side. This will release tension in the shoulder blade region.
- Now switch hands and repeat the same process on the left part of the spine, now relaxing the left hand.
- Move down and up on both sides of the spine using your knuckles concentrating on areas that are stiffened.
Learn more: Top 6 Health Benefits Of Self-Massage
It is one if the oldest medical techniques that can improve many health conditions. As studies show, acupuncture is one of the effective ways to relieve lower back pain from standing all day.
Acupuncture works by inserting needles into the body. These needles are usually left for 30 minutes. The depth of needles inserted depends on what is being treated in the session.
It stimulates the nervous system, which helps in relaxation while overcoming the pain brought by lower back pain. Moreover, during the session, there is a chemical release into the body. This chemical is called opioid peptides, which affects low back pain, both physically and psychologically. Opioid peptides are natural chemicals in the brain that have an analgesic effect.
When thinking about using acupuncture for relieving lower back pain from standing too long, go to a licensed acupuncturist – DO NOT try this at home.
Exercises For Lower Back Pain
Here are some of the exercise routines that can help people relieve lower back pain from standing too long. These exercises are approved by physiotherapists to strengthen and stretch the lower back.
For starters, move lightly to figure out if these exercises can be done without feeling pain.
Bottom to Heels Stretch
Kneeling on all fours will be the start. Knees should be under the hips, while the hands are under the shoulders. Overarching the back should be avoided.
Gently take your bottom backwards while maintaining the correct positioning of the spine. You have to stretch comfortably for at least 10 times.
People with low back pain need to lie on their stomach, making sure that their upper body drops on the elbows. This will help to lengthen the spine.
Next, you need to lift your upper body upwards. Also, you have to hold that position while taking a deep breath. Next thing to do is to return to their starting position. This should be done for about 20 times.
It is another exercise that can relieve lower back pain from standing all day. In performing knee rolls, you should lie on your back. You have to keep your knees bent together, chin tucked in, and the upper body relaxed. You have to roll your knees to one side, then followed by the pelvis while keeping both shoulders on the floor. You must hold the stretch with one deep breath before returning to the starting position.
It is advisable to do it 10 times on each side.
Physical therapists suggest that people with lower back pain should try this exercise too.
You have to lie on your back. Placing a flat cushion under your head will make you comfortable while performing the exercise. You have to bend your knees and keep your feet straight. Your upper body should be relaxed while doing this exercise.
Low back needs to be flattened into the floor while the stomach muscle is in contraction. You need to tilt your pelvis towards your heels until you feel a light arch in your lower back. When you feel the muscular contraction in their back, you have to return to starting position and repeat the exercise for 15 times.
This gentle rocking motion will relieve low back pain from standing all day.
Aerobic exercise can relieve lower back pain from standing all day too. It includes swimming, walking, and biking. People with low back pain can start with short distances until their body is capable of doing longer sessions.
However, if you still feel pain, you can try swimming. The water will support your body, but you must avoid strokes that twist the body.
These are just a few of the exercises and therapy that can relieve lower back pain from standing all day. You must ask your doctor if these activities are suitable for your condition.