What should women do if they have back pain after standing for a long time?

For women, standing for a long time can easily lead to back pain, especially for women in the service industry who often need to stand for a long time. At this time, they must pay attention to their physical fitness. During the standing process, they should also move moderately to avoid the lumbar spine being in a stiff state for a long time, which may cause muscle strain. Let us learn about this aspect below.

What should women do if they have back pain after standing for a long time?

1. Bridge exercise: First lie on the yoga mat or bed, on your back, then bend your knees together and place them on the yoga mat or bed, place your hands flat on the yoga mat or bed, or on your abdomen, keep your head and shoulders close to the yoga mat or bed, and use the strength of your waist to lift your waist, hips and thighs off the yoga mat or bed, so that your whole body forms an arch bridge shape, and hold for 5 seconds. You can do 3 sets of this exercise every morning after getting up and before going to bed at night, 15 in each set. Once the movement becomes easy, try lifting your shoulders off the mat or even one leg to increase the difficulty.

2. Change your sitting posture. It is very common for white-collar workers to suffer from low back pain, which is mainly caused by their improper sitting posture. The position of your sit bones is important if you want to sit comfortably. When many people sit down, their ischium tends to move forward, which in turn causes the pelvis to move backward, increasing the burden on the waist. Therefore, the correct way to sit is: move your buttocks back 3 cm when sitting down. This will correctly adjust the position of the pelvis, and only by standing up the pelvis can you maintain an upright and correct sitting posture. 3. Breathing: A reasonable breathing method can help you concentrate, find the right exercise area, and achieve twice the result with half the effort. Avoid rushing into recovery exercises for strain injuries; take a deep breath first, then complete a static resistance while slowly exhaling.

4. Side neck exercise can effectively stimulate the trapezius muscle and the muscle tissue between the shoulder and neck. As shown in the picture, place your hands behind the sides of your head, and then slowly push your head diagonally downward to the extreme point—then use your head to exert force to "push" your hands back to their original position. 5. Stand with alternating feet. Standing for a long time will put a lot of pressure on the waist. It is recommended to put one foot on a small stool or other objects for support, and then change feet frequently, which will help reduce the burden on the waist. Wearing thick-soled shoes or standing on a thick rubber mat can also help.

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