Lower Back Pain After Standing: Causes & What to Do

Key takeaways:

• While lower back pain can be caused by injuries, it can also result from simply standing in one place for a long time.
• Lower back pain after standing can often be prevented by taking certain precautions.
• You should seek medical care if your lower back pain is accompanied by lower leg pain, numbness, tingling, or spinal pain.

Lower back pain is a common condition affecting many—if not most—people. The cause of lower back pain is not always a sports injury or strenuous activity. You may get this back pain from just standing in one spot for too long. Some people develop back pain after only a few minutes of standing, while others can stand for long periods of time without discomfort. Regardless, if you experience lower back pain after standing, you can usually manage your symptoms at home. However, persistent or severe pain likely warrants a call to your doctor.

Is it normal to experience lower back pain after standing?

It’s hard to say what’s normal or not when it comes to experiencing lower back pain after standing. You can have some soreness after standing for 30 minutes that only lasts a few seconds and resolves with some movement, which many people have. Others have soreness and lower back pain after standing for 15 minutes, which is resolved with some quick stretching and walking.

When it comes to lower back pain and what’s normal, there is a generally accepted range made up of factors like age, weight, build, occupation, level of physical fitness, and pre-existing medical conditions. These factors need to be considered when determining if the lower back pain is within the normal range or if you need further evaluation and treatment.

Causes of lower back pain after standing for a long period of time

Muscle strain is the most common cause of low back pain from standing. However, the strain of these muscles can be associated with many triggers.

Gravity

Due to the pull of gravity, pressure is added to the muscles and spine by the constant downward force. The weight of the trunk and body is constantly placing pressure on the lower back, which leads to strain.

Pelvic tilt

Standing too long can cause the pelvis to tilt forward or backward, placing uneven pressure on the spine. This uneven pressure can lead to muscle spasms and tightness.

Maintaining the normal arch

The low back has a normal curve (arch) called lordosis. When standing, our muscles use effort to maintain this normal arch. After a while, the muscles can become fatigued and strained, leading to slouching and pain.

Spinal disorders

• Spinal stenosis: Occurs when there is a narrowing of the space in the spine.
• Spondylolisthesis: A vertebra slips out of place relative to the other vertebrae.
• Osteoarthritis: Wear and tear are present in the surrounding cartilage and bone of the joints.
• Other arthritic conditions: These include rheumatoid arthritis, ankylosing spondylitis, and psoriatic arthritis.

Sciatica

The sciatic nerve runs from the lower back to the buttocks and down the leg. Sciatica causes this nerve to be irritated when standing, leading to pain along the nerve's route.

Causes of lower back pain after standing for a short period of time

Any of the above causes of lower back pain after standing for a long period of time can also cause lower back pain after standing for a short period of time. You could also feel short-term pain after standing with poor posture or footwear.

How to get at-home relief from lower back pain after standing

If you have lower back pain after standing, you have many options for at-home relief. If you don’t feel any relief, you may need to see a doctor.

Stop standing

If you’ve got lower back pain from standing, the first thing to do is stop standing, if possible. If possible, try to sit down and get off your feet for a few minutes. It’s even better if you can raise your legs when sitting, as this can relieve additional tension in your lower back.

You can use a chair, couch, stool, or even a box if nothing else is available. If all the seats are taken or nothing is accessible, just sit on the carpet or floor with your back against the wall.

Getting off your feet can release the full pull of gravity on your lower back, spine, and muscles. It can relax the pelvic muscles to eliminate the pelvic tilt and relieve the strain on the muscles needed to maintain the normal curve.

Use ice or heat

After sitting down, try applying some ice or heat to your lower back. If you don’t have a reusable ice pack, you might have something in your freezer, such as a bag of peas or a frozen steak.

If you don’t have an electric heating pad, you can put a damp, microwave-safe towel in the microwave for 20-30 seconds.

Lie down on a bed or couch

Lying flat can also help alleviate lower back pain, especially if you are also feeling soreness in your legs. However, it is important to bend your knees; lying flat on your back can increase pressure on your lower back muscles.

Over-the-counter medications

You can always try over-the-counter painkillers like Tylenol, Advil, Aleve, or Bayer. With the exception of Tylenol, many painkillers can cause gastrointestinal upset and should be taken with food.

Stretching

If you’re at home and have lower back pain from standing, all you may need to do are a few simple stretches. One simple stretch is to stand with your legs together, bend at the waist, and gently lean forward with outstretched arms.

Go for a short walk

If you’ve been standing in one spot and your lower back is hurting, try going for a short walk. The movement of your arms, legs, and trunk may be enough to get the back muscles out of their static position that’s causing the pain.

How to prevent lower back pain after standing

There are several ways to prevent developing lower back pain after standing. You might see success by wearing better shoes. Other methods may involve taking breaks from standing, developing strong abdominal and core muscles, and participating in a stretching program.

Wear quality shoes or sneakers

Wearing quality shoes is one of the best ways to prevent lower back pain. Using orthotics or special inserts can also be helpful. Quality shoes can take pressure off the muscles and joints of the lower back and legs.

Take frequent breaks

Try to sit down if you’ve been standing or walking for a long time. Frequent changes in positions are always helpful to avoid strains and spasms.

Build a strong core

Think about doing abdominal exercises to keep your core strong. This can be especially helpful in avoiding the pelvic tilt. When you have strong core muscles, the lower back muscles will not have to work as hard to maintain the normal lumbar curvature.

Stretch frequently

Keeping your muscles loose can help prevent them from tightening up when standing. Having loose hamstring muscles also takes the strain off the lower back. The hamstring muscles are in the back of the thigh and run from the hip to just below the knee.

To learn how to stretch your muscles, there are various information videos online or some people may benefit from gentle yoga or stretching classes.

When to see a doctor about lower back pain after standing

Seeing a doctor is recommended when the lower back pain after standing seems to be especially severe. If you’re unsure, call your doctor. It’s always better to be on the safe side.

You should see a doctor if:

• You are otherwise healthy and develop new lower back pain after standing for a short period of time
• You think you may have pain associated with your sciatic nerve
• Your lower back pain is accompanied by a limited range of motion

You should go to the emergency room if you have:

• Severe pain or spasms in the lower back from standing
• Shooting pain down the back of the legs
• Weakness of the lower extremities
• Any loss of bowel or bladder control

Questions to ask your doctor about lower back pain after standing

• What’s the likely culprit of my lower back pain?
• What are safe ways to relieve my lower back pain?
• Is there anything I can do to prevent this from happening again?
• Do my symptoms warrant a visit to the emergency room?

Frequently asked questions: lower back pain after standing

Your questions about lower back after standing might match some of the ones frequently asked by other patients.

Are there any special considerations if you experience lower back pain after standing while pregnant?

Pregnancy places extra pressure on the lower back when standing due to all the extra weight. One recommendation to help with this pain is to raise one foot on a step stool and alternate it with the other foot every few minutes. Another recommendation is to take more frequent breaks.

What if you only experience lower back pain when standing up from a seated position?

Lower back pain when standing up from a seated position might be related to a spinal condition rather than a muscular condition. In many cases, the vertebrae compress onto themselves due to gravity.

What if your lower back pain makes it impossible or painful to walk?

If you have lower back pain that makes it impossible to walk, it can be from a myriad of conditions. You might simply be experiencing severe spasms, sciatica, or severe arthritis. In rare cases, lower back pain results from a neurological disorder. Seeking medical evaluation is best in this situation.

Final Thoughts

At best, lower back pain can be frustrating. At worst, it can be debilitating. Many treatments and prevention tips are quite simple and can be easily done at home. You should also be aware of the signs and symptoms that warrant a visit to your local emergency room.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Lane Thaut, DO.

Sources

Khoshroo, Fatemeh, et al. “Distinctive Characteristics of Prolonged Standing Low Back Pain Developers’ and the Associated Risk Factors: Systematic Review and Meta-Analysis.” Scientific Reports, vol. 13, Apr. 2023, p. 6392. pmc.ncbi.nlm.nih.gov, https://doi.org/10.1038/s41598-023-33590-5.

Gregory, Diane E., and Jack P. Callaghan. “Prolonged Standing as a Precursor for the Development of Low Back Discomfort: An Investigation of Possible Mechanisms.” Gait & Posture, vol. 28, no. 1, July 2008, pp. 86–92. ScienceDirect, https://doi.org/10.1016/j.gaitpost.2007.10.005.

Inoue, Gen, et al. “Occupational Characteristics of Low Back Pain Among Standing Workers in a Japanese Manufacturing Company.” Workplace Health & Safety, vol. 68, no. 1, Jan. 2020, pp. 13–23. SAGE Journals, https://doi.org/10.1177/2165079919853839.