Standing All Day? Get Relief Fast!
Try this one stretch to get instant relief for low back pain!
Teachers. Hairdressers. Nurses. Grocery store clerks. What do they all have in common?
👉 They spend hours on their feet every single day.
And whether it’s for work, long sporting events, travel days, or standing in endless lines…
…being upright for hours at a time can leave your body feeling exhausted
Especially your low back.
For many women in midlife, the problem isn’t just the standing itself.
👉 It’s how the body is stacked and supported while standing.
Poor alignment, weak core and glute muscles, and stiff hips can slowly pile stress onto the low back…All. Day. Long.
Today, we’ll cover simple posture shifts and an exercise that can help you stand with less pain and more support.
JUST ONE THING
Standing with better posture and having a go-to stretch can make a huge difference in how your back feels by the end of the day.
Your JUST ONE THING to Alleviate Back Pain
Do the Standing Figure-4 Stretch
For a more supportive posture, think:
👉 Level pelvis (not tipped sideways, slumped under or arched back)
👉 Soft knees (not locked out)
👉 Glute & core muscles gently engaged
These small adjustments help distribute pressure more evenly through your body so your low back isn’t absorbing all the strain while you stand.
But let’s be honest…
Sometimes what you really want in the moment is a stretch that brings immediate relief.
✨ That’s where the standing figure-4 stretch comes in.
This simple stretch helps open up the hips and glutes—two areas that often become tight and overlooked when you’re on your feet for long periods.
And when those muscles relax a bit, your low back often gets a chance to relax too.
Standing Figure-4 Stretch
- Cross ankle over opposite knee and keep that ankle flexed
- Sit your hips back and gently press that knee down
- Do 3-5 reps or hold for about 15 seconds/side
Extra Tip: If your hips feel too tight to cross your ankle over your knee, then simply do a standing hamstring stretch instead. Kick one heel out on the ground in front of you, then press that hip back to feel the deep stretch down the backside of your leg.
Did You Know...
- Proper shoes matter. If your shoes don’t help hold your foot level when you’re standing, then your entire leg will roll inward or outward, making your knees, hips, and low back hurt.
- Standing still for long periods of time is a GREAT opportunity to practice pelvic floor contractions, or kegels! Engaging your pelvic floor has the added benefit of supporting your back, too.
- When your low back feels tight, usually what it’s really begging for is more hip stretching—not necessarily more back stretching.
Until next week... Be strong💪
