As a chiropractor with 20+ years experience, I often see patients who experience back pain not because of a specific injury, but due to the simple fact that they spend long hours standing. Whether you’re a teacher, retail worker, healthcare professional, or tradesperson, standing for most of the day can take a serious toll on your spine.

The good news is that with some simple adjustments (pun intended) to your habits, you may be able to reduce the risk of developing longer term back pain. Read on for my recommendations and tips on how to maintain a healthy spine when standing for extended periods of time.

How to Maintain Good Posture

Good posture is the foundation of spinal health. As the famous quote goes “A good stance posture reflects a proper state of mind” – Morihei Ueshiba. If you find yourself standing for long periods through the day, here are some tips to help balance your posture:

  • Stand tall with your shoulders relaxed and pulled slightly back.
  • Engage your core muscles gently to support your lower back.
  • Distribute your weight evenly across both feet to avoid overloading one side of your body.

Many people tend to shift their weight onto one hip or lean forward slightly without realising it. Some people think it may look cool to stand with a bit of attitude, however, over time, these habits may cause muscle imbalances and joint strain, leading to discomfort or chronic pain.

Avoid Locking Your Knees

Locking your knees may seem like a way to “hold” yourself up with less effort, but it actually puts extra pressure on your lower back. Try not to lock up your knees. Instead, keep a slight bend in your knees to help maintain a natural curve in your spine and encourage better circulation.

Of course, this may be easier said than done, especially if you have been doing this for several years. Consulting with a physical therapist may help in addressing these posture issues. 

Keep Moving Regularly

Staying in any posture for too long can cause issues. Standing still for too long can stress for your muscles and joints. It can also lead to muscular tightness and tension and overtime, can ‘lock in’ bad posture habits. Here are some tips to keep your body moving, whether you sit or stand all day:

  • Move your body around, whether it’s gently twisting, bending down, and going for a short walk.
  • Rock gently from your heels to your toes to keep blood flowing.
  • Change your stance whenever possible to engage different muscle groups.
  • If your work allows, take short walks or simple steps on the spot to break the cycle of static standing.

Wear Supportive Footwear

Your feet are the foundation of your posture. Wearing the wrong shoes can contribute to back, hip, and knee pain. Look for:

  • Comfortable, well-fitted shoes with good arch support.
  • A cushioned sole to absorb shock.
  • Low heels or flat shoes—avoid high heels or completely flat soles without support.
  • Custom made orthotics – these are personalised to match your unique foot structure. They provide the necessary comfort and support to your feet, and may help in cases of foot pain, arthritis, bunions, plantar fasciitis, flat feet, lower back pain, heel pain, cavus foot or high arches.

If you spend most of your day on hard surfaces, consider using anti-fatigue mats to reduce the strain on your legs and spine.

Micro-Stretch Throughout the Day

You don’t need a full workout to counteract the effects of prolonged standing. Micro-stretching throughout the day can help to alleviate aches and pains.

Here are some great micro stretches to do daily:

  • Calf stretches to reduce leg stiffness.
  • Gentle back bends to counteract the forward leaning posture many people adopt unconsciously.
  • Touching your toes to keep your spinal vertebrae moving and muscles active.
  • Neck and shoulder rolls to relieve tension.

Taking just 30 seconds every hour for a quick stretch can improve circulation and ease muscle tightness.

Set Up Your Work Environment for Spinal Health

If you’re standing at a workstation, small ergonomic tweaks can reduce the risk of back pain:

  • Ensure your screen is at eye level – if not, invest in a standing work station or a screen riser.
  • Keep items within easy reach to avoid repetitive twisting or overreaching.
  • Consider a footrest to shift your weight periodically by propping one foot up.
  • Use ergonomic accessories like a gel mouse pad or an ergonomic keyboard.
  • Seek advice on the best ergonomic setup for your work station. 

Even small changes can reduce the cumulative stress on your spine throughout the day.

Strengthen Your Core and Lower Body

Preventing back pain isn’t just about what you do while standing—it’s also about how strong and resilient your body is. Exercises that strengthen your core, hips, and legs can provide the support your spine needs, including:

  • Planks and bridges to build core stability.
  • Squats and lunges for leg and hip strength.
  • Balance exercises to improve posture and reduce fatigue.

When to Seek Help

If you’re experiencing persistent back pain despite trying these strategies, it may be time to consult a healthcare professional. As a chiropractor, I focus on assessing the health and alignment of your spinal. I want to identify any muscle or movement imbalances, and identify the root cause of your symptoms. Many people benefit from chiropractic care through:

  • Chiropractic adjustments to improve joint mobility.
  • Postural assessments to identify habits contributing to pain.
  • Personalised exercise plans to strengthen and support your spine.

Key Points

  • Standing for extended periods can take a serious toll on the spine, and with some simple adjustments, you may be able to reduce the risk of developing longer-term back pain.
  • Tips to keep active and minimise back pain include avoiding locking your knees, keep moving regularly, wear supportive footwear, micro-stretch throughout the day, set up a work environment for spinal health, and strengthen your core and lower body.


If you’re struggling with back discomfort or want personalised advice on posture and spinal care, why not reach out to local chiropractor or manual therapist for support. Your spine will thank you.

Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Dr. Matthew Alch (Chiropractor) has been practising with Sydney Spinal Care since late 2002. Matthew graduated from Macquarie University with a Bachelor of Chiropractic Science and a Masters of Chiropractic. He is a member of The Chiropractors Association of Australia and is registered with the Australian Health Practitioner Regulation Agency.