How to prevent back pain after a long day of standing?

Asked by: Terry Tate

There are a number of at-home options to treat pain in your lower back:

1. Relax. …
2. Nonsteroidal anti-inflammatory drugs (NSAIDs). …
3. Exercise and stretching. …
4. Stand and sit up straight. …
5. Get supportive shoes and orthotics. …
6. Mattress support. …
7. Use heat and ice. …
8. Avoid heavy lifting.

Why does my back hurt after standing for so long?

When you stand for a length of time, your pelvis is often pushed backward, increasing the curve of your lower back (lumbar region). This puts increased pressure on the soft tissues surrounding the spine, causing your lower back muscles to tighten or even spasm, resulting in pain in the joints and nerves of your spine.

Can standing all day make your back hurt?

Standing five hours a day contributes to significant and prolonged lower-limb muscle fatigue, a small study concluded. This may raise your risk for long-term back pain and musculoskeletal disorders.

How can I be more comfortable standing all day?

Chloe Aguilar, a Salem Health physical therapist, shares these tips to make working on your feet easier.

1. Wear good shoes. If there’s anything you should be spending a lot of money on it’s a good shoe. …
2. Use good posture at work. Don’t lock your knees when standing. …
3. Move at work. These simple maneuvers can help.

How do you stand 10 hours without pain?

Actions to Take at Work

1. Choose the Best Work Boots for Standing All Day. …
2. Use Proper Posture Throughout the Day. …
3. Change Your Standing Position Now and Then. …
4. Do “The Water Bottle Roll” …
5. Lie Down and Elevate Your Feet. …
6. Engage in Some Stretches.

How much standing is too much?

According to new research, it turns out that “prolonged standing” is bad for us, too. The study — which was conducted by scientists from Curtin University in Australia — found that adults who stood for 2 hours while working experienced an increase in whole-body discomfort and a reduced mental state.

How many hours of standing is healthy?

Experts have found that you should try to stand for at least 2 hours per day, but up to 4 hours per day could be optimal. This might seem like a lot, but there are lots of ways you can fit standing into your day.

How do I deal with standing all day at work?

What can workers do to reduce the discomfort of working in a standing position?

1. Always face the object of work.
2. Keep body close to the work.
3. Adjust the workplace to get enough space to change working position.
4. Use a foot rail or portable footrest to shift body weight from both to one or the other leg.

How do I get used to standing up?

Here are 11 ways to get used to standing all day:

1. Stand tall. Stand tall. …
2. Move around. …
3. Build strength. …
4. Wear good shoes for standing all day. …
5. Foot roller. …
6. Use good posture at work. …
7. Move at work. …
8. Pain-relief cream.

What stretches to do after standing all day?

How to do it Stand about a step away from a wall. Place both palms flat against the wall, step your left foot back, and bend your front knee, so you’re in a lunge position. Keep your toes pointing forward and push your left heel toward the ground until you feel a stretch along your left calf. Hold, then switch sides.

How do you make long shifts go faster?

If you feel that you get easily bored on the job or hit an afternoon slump, consider these 11 ways to make the workday go by faster.

1. Find Things To Look Forward To. …
2. Get Moving. …
3. Take A Snack Break. …
4. Put On Some Music. …
5. Focus On The Present. …
6. Find A Task You Enjoy. …
7. Switch Up Your Day. …
8. Take Initiative.

How do I survive my first 12-hour shift?

Tips on surviving a 12-hour shift

1. Pack your food and eat right. …
2. Get enough rest. …
3. Use your breaks wisely. …
4. Take smart supplements. …
5. Make friends at work. …
6. Plan for vacation. …
7. Adjust your regular days off.

How can I make 4 hours go faster?

How to Make Time Go Faster: 8 Tricks That Actually Work

1. Stop looking at the clock.
2. Create a predictable routine.
3. Achieve flow.
4. Break time down into blocks.
5. Split your least pleasant tasks.
6. Put something on in the background.
7. Do things you genuinely enjoy.
8. Practice a mental challenge.

How do you deal with long shifts?

10 tips on how to cope with working long hours

1. Make a precise schedule.
2. Automate what you can.
3. Track time.
4. Avoid distractions.
5. Take power naps.
6. Eat enough.
7. Take breaks.
8. Use commute time well.

How can I work longer hours without getting tired?

If you’re struggling to stay awake at work and the coffee’s just not cutting it, try some of these tips:

1. Go for a walk before work. …
2. Take a nap before work. …
3. Take activity breaks. …
4. Keep your workspace bright. …
5. Drink water. …
6. Drink caffeine early in your shift. …
7. Keep snacks handy. …
8. Get the easy stuff out of the way.

Is 12 hours of work too much?

For many individuals, working more than eight hours per day can be damaging to a person’s health. Studies have also found “that doing more than 11 hours of work a day raised heart disease risks by 67 percent.”

Are 12 hour shifts too long?

One of the most significant cons of 12-hour shifts is worker fatigue. Workers may have a difficult time remaining alert throughout their shift and working several long shifts in a row can disrupt sleep. By the third or fourth day of 12-hour shifts, a worker may be overly tired and far less productive.

What is a 4 on 4 off shift pattern?

A 4 on 4 off shift pattern gives 24/7 coverage 365 days of the year. It is a continuous shift pattern that can be alternated between day and night shifts. The 4 on 4 off 4 team pattern repeats every 8 weeks. It involves runs of 4 shifts followed by four rests before returning to another run of 4 shifts.

Is 4 on 4 off a good shift pattern?

For some, 4 on, 4 off shifts are advantageous for allowing them to avoid having to make daily commutes, while providing them with dedicated blocks of time to focus on their home life; many enjoy regularly having entire weekdays off, as this makes it easier for them to attend appointments and look after their families.

Can you work 3 12 hour shifts in a row?

Surviving 3, 12-hour shifts in a row is tricky. The first two are okay but it gets rough towards the end if you don’t look after yourself. This is, of course, made even harder if you work more than three in a row and you should take extra care when reading the suggestion below.

How much sleep do you need for a 12-hour shift?

8 hours

This may seem very obvious, but when you are working 12-hour shifts, it’s important that you plan your sleep schedule around them. Remember that 8 hours of sleep is ideal, but 6 hours will also do if you’re struggling to find time for 8 hours.

What should I pack for a 12-hour shift?

To keep your engine running throughout a 12-hour shift, consider these slow-burning foods for snacks and meals.

• Eggs. …
• Oatmeal. …
• Trail mix. …
• Popcorn. …
• Greek yogurt. …
• 6. . . . or cottage cheese! …
• Apples. …
• Sweet Potatoes.

Does working at night shorten your life?

Previous studies have shown that working the graveyard shift places you at a greater risk for heart attacks and may even shorten your life span. Scientists know that part of the reason may be work that alters natural sleep-wake cycles impacts circadian rhythms, interfering with your body’s physiological rhythms.

What is the average age of death?

In the first half of 2020, life expectancy at birth for the total U.S. population was 77.8 years, declining by 1.0 year from 78. (6). Life expectancy at birth for males was 75.1 years in the first half of 2020, representing a decline of 1.2 years from 76.3 years in 2019.

How many years does Nightshift take off your life?

Of the women who worked rotating night shifts for more than six years, 11 percent experienced a shortened lifespan. Risk of death by cardiovascular disease jumped by 19 percent for those who worked this way for six to 14 years and by 23 percent for those who did so for 15 years or more.