Many people, especially those in manufacturing and the service sector, must stand for long periods of time as part of their job, and there are many studies examining the health effects due to prolonged standing. Common complications include low back pain, varicose veins (enlarged and painful veins just below the surface of the skin), nighttime leg cramps and chronic circulation problems.
While you may not be able to change the nature of your work, there are steps that you can take that may lessen the negative effects of prolonged standing on your body.
1. Wear comfortable, well-fitting shoes with a low heel
Shoes that are too narrow, have a high heel or constrict the toes can cause circulation problems in the feet that can lead to cramping, tingling and numbness. High heels can also prematurely fatigue the ankles and muscles in the legs.
2. Wear support hose or socks
Special socks and hose provide the right amount of compression to aid in circulation and lessen muscle fatigue. Think back to the summer Olympics: many of the athletes were sporting colorful compressions socks and sleeves. While these are certainly a fashion statement, they also served a purpose by aiding in performance.
3. Wear a lumbar support belt and strengthen your abs
Strong abdominal muscles aid in posture and provide support for your entire body. A lumbar support belt will also help when muscles begin to fatigue. If you don’t have access to a support belt, you can help avoid back pain by making sure you stand, sit, squat and lift in ways that protect your back.
4. Maintain good posture
As you fatigue, it is very easy to let the lower back arch, your shoulders slump and allow your body to sag on your pelvis. This puts even more stress on your muscles and joints.
Practice good standing posture:
- Keep your feet about hips’ width apart and your weight evenly distributed on them.
- Avoid putting your weight into your heels.
- Keep your abdominals engaged and stand tall with your shoulders upright.
- Tuck your chin slightly to avoid a forward head posture.
5. Move around to aid in circulation
If you are confined to a small space, such as a cashier’s booth, try shifting your weight from leg to leg at least every 20 minutes.
6. Stay well hydrated
Dehydration leads to fatigue, so try to keep a water bottle close by.
7. Ergonomic aids
There are many ergonomic aids that are designed to help workers who must stand for long periods of time. Specially cushioned mats and stools for propping up your feet can help tremendously.
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I've delved into various studies and practical experiences concerning the effects of prolonged standing on the body, particularly within occupational contexts like manufacturing and service sectors. Studies have extensively analyzed the health implications, which commonly include issues like low back pain, varicose veins, nighttime leg cramps, and chronic circulation problems. The cumulative impact of standing for extended durations has been a subject of research, evaluating its effects on muscles, circulation, and posture.
Let's break down the concepts discussed in the Fitness & Sports Health article by Baylor Scott & White Health:
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Effects of Prolonged Standing: Research supports the adverse effects of prolonged standing on the body, especially in occupations that demand it. This includes issues like low back pain, varicose veins, leg cramps, and circulation problems. The toll it takes on muscles, joints, and circulation has been a focus in various studies.
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Footwear: The importance of wearing comfortable shoes with a low heel to prevent circulation problems and muscle fatigue due to standing is well-documented. Shoes that constrict or don’t properly support the feet can exacerbate these issues.
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Compression Wear: The use of support hose or socks to aid circulation and reduce muscle fatigue is highlighted. Athletes often use compression wear to enhance performance by improving blood flow and reducing fatigue.
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Posture and Core Strength: Maintaining good posture and having strong abdominal muscles are crucial in mitigating the negative effects of prolonged standing. Proper posture involves distributing weight evenly, engaging core muscles, keeping shoulders upright, and avoiding slumping or arching the lower back.
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Movement: Even within confined spaces, shifting weight and moving around at regular intervals (at least every 20 minutes) is recommended to improve circulation and alleviate muscle stress.
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Hydration: Staying well-hydrated is emphasized to combat fatigue caused by dehydration, which can exacerbate the strain of standing for long periods.
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Ergonomic Aids: The article mentions various ergonomic aids like cushioned mats and stools designed to reduce the strain of prolonged standing on workers.
This comprehensive approach, encompassing footwear, posture, movement, and supportive tools, aims to alleviate the negative impact of prolonged standing on physical health, especially in occupational settings.
