I asked an occupational therapist why being on my feet all day makes my back hurt—here’s what she had to say

Anyone who has worked in hospitality, healthcare or retail will probably agree that being on your feet all day can be painful.

The odd thing is that it isn’t always your feet that feel it. I used to wear a good pair of walking shoes when I worked in retail, which kept my feet fatigue-free, but three hours into a shift, my lower back would be screaming.

These days, I know that sitting for long periods can cause stiffness, but standing in one position for several hours—while I’m cooking one recipe after another for work—sometimes leaves me with even more aches.

I was curious about this, wondering if I was somehow standing wrong, so I asked occupational therapist, Kayleigh Little-Parks of Cape Concierge Physical Therapy for her opinion.

Why does standing for long periods cause backache?

“Staying in one position can be damaging to your muscles and joints, especially the hips,” says Little-Parks.

She explains that repeatedly using the same muscles can cause damage to the muscle fibers.

An upright posture without lumbar support (whether standing or seated) causes the postural muscles, including those in the back, to activate to hold the position. Overuse can lead to fatigue and back pain.

She explains that the damage can also extend to connective tissues.

“Your tendons and ligaments that help connect these muscles to bone have a limited blood supply, so they require movement for lubrication to function properly,” she says.

“Therefore, if you stay in one position, whether sitting or standing, you are damaging muscle fibers, tendons and ligaments.”

What can you do to minimise the aching?

Little-Parks explains that there are two positions to avoid. “Locking your knees, called hyperextension, and standing in a stacked position, with your shoulders, hips and ankles in line with each other, can put excess strain on your low back and limit blood circulation,” she says.

The best preventive strategy is movement.

“The most important thing to remember when standing, especially for extended periods of time, is to change position every 30-60 minutes,” she says.

“Have one foot up on a stool and change sides frequently,” she suggests. “Other ways to reduce strain are to rock from side to side, and to cross your legs and lean to the side, changing sides frequently.”

If you know you’ll be standing still for a long time, try to set aside some time for dynamic stretching beforehand. While static stretching afterwards can help release tension, improve circulation and alleviate stiffness.

About our expert

About our expert

Kayleigh Little-Parks

Kayleigh Little-Parks is a registered occupational therapist specializing in pelvic health and rehabilitation. She has eight years of experience within the occupational therapy field, supporting clients across skilled nursing, public school and outpatient settings.