Standing posture, Posture, Low back pain, standing, workstation workout, Kym Siddons Physio,

Combat your Low Back Pain Standing with 3 Expert Tips

Many of us suffer from low back pain while we’re standing…

Whether we’re on our feet all day for work,
OR Spend time at a standing desk​
OR spending hours in the kitchen preparing meals for family & friends,
OR standing around endlessly at social events or the kids sports matches

… Well, it shouldn’t be our ‘norm’.

I was at my hairdresser a few weeks back when she ‘fessed up;
the pain in her back was making her workdays an uphill battle.

I talked her through a few tips I give my clients and when I saw her again last weekend she was over the moon!

“I’ve tried so many things Kym, taken on board so much advice, but your few tips have changed my life!”

Of course, I had to share them with you

Tip 1) Try to even up your weight between both feet (so most of your body weight is just in front of your ankles).
Then soften your knees.

Consider how you stand when you’re not thinking about it?
Many of us tend to put most of our weight through one leg and sink sideways into that hip
OR we lock our knees back straight and shift our hips forwards.

Whatever your standing habit, Tip 1 will set you up for standing more comfortably!
It takes the strain off your knees, hips and therefore Low Back.

Tip 2) Take even more load off your hips, pelvis and low back by switching on the right muscles. This supports you in a good standing posture for longer.

Here’s how…

Feel the sides of both hips for the bony lump that is the ball of each hip. Then centre your hips so they’re directly over your ankles (or as close as you can get without pain)

If you’re able to, gently draw yourself a bit taller so you’re taking the weight of your trunk off your hips and low back.

Then, BREATHE while you practice holding that posture.

Tip 3) Try and gradually spend more time in your ‘Good Standing Posture’ than your ‘Bad Standing posture’.
This creates a great new Habit that will take strain off your low back and pelvis long term.

When you’ve mastered that position, take things up a notch…
Start moving regularly while you hold your ‘New Posture’.

Try shifting your weight gently from leg to leg- forwards and back then side to side- in ‘mini lunges’.
This strengthens your standing muscles even more and stops you slumping into ‘Old Habits’!

So, your CHALLENGE THIS WEEK is to keep an eye on your standing posture and practice correcting it, so you can take the strain off your back!
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Remember, Little things done well, and done often, make for incredible transformation.

 

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