Standing for too long can cause back pain that makes it difficult to go about your day, limiting your mobility and preventing you from enjoying the things you love.

Through physical therapy, you’ll learn how to safely and effectively relieve and prevent back pain.

Working with a physical therapist can improve your quality of life, ensuring you get the most benefit from strengthening exercises and can stand comfortably for as long as you need. 

Learn how to relieve back pain from standing too long plus prevention tips in this guide.

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1. Stretch Your Back and Legs

Gentle stretching can help relieve back pain from overworked muscles. A physical therapist can recommend specific stretches and guide your movements to ensure you safely stretch the right muscles. Performing home exercises as your physical therapist instructs you to is critical for your recovery.

To relieve lower back pain from standing, Melissa Erlandson, a licensed physical therapist, recommends the following stretches.

Single Knee to Chest

Stretch the muscles of your lower back and glutes by following these steps:

1. Lie on your back, keeping your knees bent and your feet flat on the floor.
2. Wrap both hands around one knee or under one thigh and slowly draw your knee to your chest.
3. Hold this position for five to 10 seconds, then slowly release, putting your foot back on the floor.
4. Clasp your hands around your other knee and bring it to your chest, holding for five to 10 seconds again.
5. Repeat this motion 10 to 20 times.

For a deeper stretch, keep one leg flat on the floor while bringing your other knee to your chest. Adjust this exercise to what feels comfortable, and if it causes pain, stop the stretch immediately.