Question: I get lower back pain when I stand for more than about 10 minutes. If I sit down, it tends to feel better. Is there anything that I can do besides sitting down to help my back?
Prolonged standing can result in relying on a posture that tilts the pelvis forward. For some, this anterior tilt can result in some lower back pain, and for others, it’s no big deal.
Over time, this posture can alter the way you breathe and limit your ability toutilize your abdominal muscles and exhale as you normally would. For some people, this limits how much they can move their back and may result in prolonged pressure or muscle tension in areas of your back that may become painful.
Try this exercise to help restore your movement options for your back and your breathing as well.
Lay on the floor with the backs of your heels supported on a chair.
Your knees and hips should be bent about 90 degrees.
Push down on the chair with your heel until your feel the muscles on the back of your thighs turn on.
Lift your tailbone off the floor while keeping your lower back on the floor.
Take a normal breath in through your nose.
Blow all of your air out through your mouth, reach for the ceiling with both hands, and keep your head on the floor.
Repeat a normal breath in, a full exhalation, and the longest reach possible 3-5 times.
Take a short rest and repeat the exercise for 3-5 sets.