When your back hurts after standing for a long time
This “Ask a Physio” video is intended for people who experience back pain when standing for long periods, for example while cooking, waiting in line or doing other activities that require prolonged standing.
The physiotherapist also presents these exercises for people who feel a lot of muscular tension along the back.
Exercise 1: bring one knee toward the chest
Lie down comfortably. The video suggests that these exercises can be done in the evening before going to sleep.
Gently bring one knee toward your chest, then release. Repeat the movement 10 times with one leg and then 10 times with the other leg.
The movement should remain comfortable and should not be forced.
Exercise 2: bring both knees toward the chest
Once the first exercise is complete, bring both legs toward you together and wrap your arms around them.
The video suggests two ways to use this position:
- gently repeat the movement about 10 times;
- or simply hold the position if you find it comfortable and relaxing.
Add a gentle side-to-side movement
While keeping the legs pulled toward you, you can gently shift your weight from one side to the other. The physiotherapist presents this movement as a comfortable way to create a self-massage effect through the back.
These exercises are not appropriate for everyone
The video emphasizes an essential point: exercises need to be individualized. A routine that helps one person will not necessarily be right for another.
If an exercise causes pain, if your symptoms persist or if you are unsure which movements to choose, it is better to seek professional advice.
An assessment can help identify the right exercises
Soluvie Clinic can see you in person or, when appropriate, support you by video conference. An assessment makes it possible to select exercises that actually match your condition and the way your back responds to movement.
The goal is not to do as many exercises as possible, but to identify the ones that are most relevant to your situation.
