What causes lower back pain from standing for long periods? The relationship between lordosis, glutes, and core strength.
My lower back hurts if I stand for a long time.
My lower back gets heavy and achy towards the end of the workday.
It's hard to keep standing there.
I feel a slight pain when I arch my back.
Do you have any of these concerns?
If your lower back hurts just from standing, you might think, "Maybe my back muscles are weak?"
However, in reality, it's not just a problem with the lower back.
- A posture that tends to cause the lower back to arch
• Pelvic position
• Hip joint movement
How to use your gluteal muscles
- Core support
- Maintaining the same posture for a long period of time
These may be related factors.
The Ministry of Health, Labour and Welfare's guidelines for preventing lower back pain also advise avoiding prolonged periods of standing or maintaining the same posture . In other words, it's not just about "standing with good posture," but also about avoiding staying in the same position for extended periods.
This time, we'll explain the common physical characteristics of people who experience lower back pain from standing for long periods.
Cause ① The lower back tends to arch.
People who experience lower back pain when standing for long periods of time may be maintaining a posture with their lower back arched.
especially,
- Puffing out your chest too much
- My stomach tends to stick out
- Front thighs tend to get tight
- When standing, I feel tightness in the lower back.
- It hurts when I arch my back.
That's the kind of person they are.
However, having an exaggerated lumbar curve doesn't necessarily cause lower back pain.
The key point to look for is whether the back, pelvis, and hip joints are not moving properly, and whether the posture is being supported solely by the lower back.
The lumbar spine naturally has a forward curve (lordosis). Therefore, it's necessary to consider not only the shape of the lower back, but also the overall movement and symptoms of the body.
Cause #2: Not using the gluteal muscles properly
When standing, your body is supported not only by your waist, but also by your buttocks and legs.
The gluteal muscles, in particular, are important for stabilizing the pelvis and hip joints.
However,
- Difficulty engaging the gluteal muscles
- When I stand up, only my front thighs get tense.
- I have a habit of putting my weight on one leg.
- When standing, only one side of my lower back hurts.
If this is the case, the strain may be concentrated in your lower back.
Instead of thinking "back pain = strengthen your back," it's also important to check if your hips and buttocks are properly supporting your posture .
Cause ③ Difficulty extending the hip joint
When standing, your hip joints are more extended than when sitting.
If the front of your hip joint is stiff, your hip joint may not extend fully, and you can compensate for this by arching your lower back.
especially,
- The psoas muscles and front of the thighs tend to get tight.
- My lower back arches when I stand up after sitting for a long time.
- Short stride length
- Difficulty pulling the leg back
If this sounds like you, you might want to re-examine the movement of your hip joints.
Even if you loosen up your lower back, if your hip joints remain stiff, the strain may concentrate on your lower back again when you stand.
Cause ④: The core body is prone to losing support.
When standing, you don't need to keep your abdominal muscles tightly contracted.
However, core support is necessary to stabilize the pelvis and spine.
While standing for a long time,
- Relax your abdominal muscles
- Arch your back to support yourself
- You can feel the tension in your shoulders and back.
- Leaning on one leg
This posture tends to increase the strain on the lower back.
The Japanese Orthopaedic Association also recommends paying attention to daily posture, as well as performing exercises and stretches that improve the support of the lower back, as part of preventing lower back pain.
The important thing is not to "keep your abdominal muscles tensed the whole time," but to be able to support yourself naturally with your pelvis, back, and hips while breathing .
Cause #5: Habit of putting weight on one leg
Many people unconsciously shift their weight to one leg when standing for long periods of time.
for example,
・Putting all your weight on your right leg
- Bend only one knee.
Stand with your pelvis pushed to the side.
- Always carry your luggage on the same side
Those are some of my habits.
If this continues for a long time, the difference between the left and right sides of the pelvis and hip joints will worsen, and you may feel strain on one side of your lower back or buttocks.
If you're experiencing pain only in your right hip or tightness extending to your left buttock, you should also check for any differences in your posture when standing.
Cause #6: Maintaining the same posture for too long.
This is extremely important.
Even with good posture, your body will get tired if you maintain the same position for hours on end.
The Ministry of Health, Labour and Welfare also recommends avoiding prolonged periods of standing or sitting in the same position, from the perspective of preventing lower back pain.
Therefore,
"Let's maintain correct posture at all times."
Rather than trying too hard,
- Shift your weight slightly from side to side.
Take a few steps
Sit down when you can.
- Change your posture during breaks
It's important to incorporate small, frequent movements like these.
If you experience pain in your buttocks or legs while standing, be careful.
Lower back pain when standing,
- The pain spreads to the buttocks and thighs.
- My legs are numb.
- Symptoms worsen when walking.
- Squatting or sitting down can make you feel better.
In such cases, not only muscle and posture issues may be involved, but also nerve symptoms in the lower back.
The Japanese Orthopaedic Association states that in conditions such as lumbar degenerative spondylolisthesis, pain may occur in the buttocks and thighs when standing or walking, but may subside after squatting and resting, allowing the person to walk again.
In such cases, it is recommended to consult an orthopedic surgeon rather than self-diagnosing it as simply "having an exaggerated lumbar curve."
Furthermore, if you experience severe pain even at rest, a gradual worsening of symptoms, fever, numbness or weakness in the legs, or urinary abnormalities, it is recommended that you seek immediate medical attention from an orthopedic specialist.
Re-Set checks not only the waist but the entire standing posture.
At Hashimoto's chiropractic salon Re・Set, for those who experience lower back pain from standing for long periods, we don't just massage the lower back,
- Is your lower back prone to arching?
• Pelvic position
・Hip joint movement
・How to use your buttocks
- Core support
- Differences between left and right standing posture
- Tightness in the front of the thighs
Movement of the back and rib cage
- How to stand while working
We will perform the procedure while checking these points.
"My lower back hurts when I stand."
"My lower back gets sore towards the end of the workday."
"Even if you only massage the lower back, it will return."
"It tends to get tight in the front of the thighs and buttocks."
If that sounds like you, why not take another look at your pelvis, hips, buttocks, and core muscles, not just your lower back?
If you are looking for a chiropractic clinic near Hashimoto Station, please contact Re・Set Chiropractic Salon.
#HashimotoChiropractic #HashimotoStationChiropractic #SagamiharaChiropractic #BackPain #BackPainFromStandingWork #BackPainFromStandingForLongTimes #Lordosis #HipJoint #Pelvis #Buttocks #Core #PostureImprovement #ChiropracticSalonReset #ReSet
