Many occupations require workers to stand for long periods, including healthcare, aged care, retail, hospitality, teaching, manufacturing, customer service, security, and hairdressing.
If you find yourself or a colleague in a job that involves continuous standing for over an hour without shifting, or lasting more than four hours per shift, it’s crucial to manage how to stand correctly. Neglecting these aspects could potentially lead to chronic conditions including lower and middle back pain.
Prolonged standing requires considerable muscular effort and physical exertion, and if not managed correctly, poor posture can impact workers’ physically and psychologically. Potential health issues caused through prolonged standing include neck and shoulder stiffness, low and mid back pain and discomfort, swelling in the legs, leg pain and cramps, circulation issues, low blood pressure, varicose veins, joint problems including ankle, knees and hips, foot problems, muscular fatigue and tiredness.
People who stand for more than four hours every day are at higher risk of developing low back pain.
Tips for Healthy Standing at Work
Maintain Good Posture
- Stand upright with your back straight and shoulders back.
- Lightly tuck in your abdomen.
- Try to find the upright 'position of ease' - don't be too rigid.
Avoid Looking Down for Long Periods
- Keep your head up, tuck in your chin, and face straight ahead.
- Don’t stand looking down at your phone. It can cause stress on the neck and cervical spine and lead to tech neck. Hold your phone in front of you so it’s aligned with your shoulders.
Change Position Regularly
- Stand evenly on both feet.
- Feet should be shoulder-width apart.
- Regularly shift body weight from toes to heels and from one foot to the other.
- Avoid locking the knees.
- Relax the hands and arms so they are positioned naturally at your sides.
Wear Supportive Footwear
- Choose comfortable, well-fitting shoes appropriate for your work environment.
- Shoes should be wide enough to leave room to move the toes to help prevent pain and fatigue.
- Wear shoes where the inner sole is the full length of the shoe from heel to toe.
- Shoes with adequate arch support and cushioning may help reduce fatigue.
- Inner soles, inlays or specialised orthotics can help realign the body to reduce stress.
Warm up before work
- Make it a habit to do some gentle exercises and stretches before starting work each day.
- Calf and leg stretches, squats and heel raises can help improve blood circulation and strengthen and maintain lower limbs.
Good habits can help maintain spinal health
- Alternate standing with moving and sitting every 30 minutes and where possible, take regular walks.
- Avoid overreaching behind or above the shoulder line, or beyond the point of what is comfortable.
Supporting Workplace Health
In Australia, employers have a responsibility to keep workers safe from the risks of excessive standing. To help prevent health risks from prolonged standing, employers should allow for workers to vary their posture and movements alternating between sitting, standing and walking at regular intervals. Where possible the use of anti-fatigue floor mats to provide suitable cushioning on concrete and other hard floors.
How a Chiropractor May Help
Chiropractors are five-year university educated healthcare professionals who treat a range of musculoskeletal disorders. If prolonged standing is contributing to discomfort or affecting your daily activities, a chiropractor can assess your musculoskeletal health and provide advice on posture, movement, workplace ergonomics, and exercises that may help support spinal health and overall wellbeing.
If your symptoms persist, worsen, or significantly impact your daily function, seek advice from an appropriate healthcare professional.