How to Stay Comfortable When Standing For a Long Time

Co-authored by Jarod Carter, DPT, CMT and Hannah Madden

Last Updated: June 5, 2024 Fact Checked

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Whether you’re standing at work, at school, or to do a hobby, it can take a toll on your body. If you don’t have the option to sit down periodically, there are a few ways you can make the day easier and give your back some relief.

Here are 12 ways you can stay more comfortable whenever you’re standing for a long period of time.

1

Bend your knees slightly.

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Locking your knees is bad for both your legs and your feet. As you stand, give your knees a slight bend so they aren’t straight up and down.^{[1]
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- Slightly stagger your stance as you bend your knees for a more natural posture.
- Locking your knees can also lead to lightheadedness and even fainting, so it’s best to avoid it altogether.^{[2]
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2

Rock back and forth.

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This will help improve the circulation in your legs. Periodically lift your heels, then your toes, then your heels again.^{[3]
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- Rocking back and forth can also help you strengthen your legs slightly, so you can actually work out a little bit while you’re standing up!

3

Stand on a floor mat.

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Standing on a hard floor is worse for your body than a squishy mat. If you’re inside, try to stand on a floor mat for most of the day to give your feet a little cushion.^{[4]
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- If you’re standing for long periods of time at work, ask your employer to provide a floor mat for you.
- If a floor mat isn’t an option, try putting padded inserts into your shoes instead.

4

Rest one foot on a stool.

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This can provide some relief to your lower back. Try propping one foot up on a stool, a box, or a ledge throughout the day.^{[5]
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- A small foot stool is perfect for propping your foot on when you’re feeling tired.
- Try switching feet every now and then to give different sides of your back a break.

5

Kick your heel up to your butt.

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This is another way to get your blood flowing in your legs. Stand in place and kick one foot up behind you like you’re trying to kick your rear. Switch to the other leg and kick back and forth a few times whenever your legs feel tired.^{[6]
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- You can also do this exercise if you feel your legs falling asleep.
- Look out behind you! Move any large objects nearby that might get in the way of your feet.

6

Hold your hands behind your back as much as possible.

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Crossing your arms in front of you can give you poor posture. To stay upright, keep your arms behind you to push your shoulders up and out whenever you’re not doing something with your hands.^{[7]
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- Make it a habit to stand with your arms behind you. That way, you won’t even have to think about it when you need to stand for a long time.
- This position can also help you walk for long periods of time.

7

Wear comfortable, supportive shoes.

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Those sandals might be cute, but they aren’t great for standing. Put on shoes that fit you well and provide arch support.^{[8]
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- Shoes made of mesh or soft cotton are usually more comfortable than leather or suede ones.^{[9]
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- Try to avoid high heels if you can. The position they force your feet into isn’t natural, and it can make your feet hurt after a while.^{[10]
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8

Decompress your spine by hanging onto a door.

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If you’re feeling a lot of back pain, give your spine a quick release. Hold onto the top of a door and rock your hips back slightly to put your body weight into your hands. Hang on the door for a few seconds to give your back some relief.^{[11]
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- If you aren’t tall enough to reach the top of a door, put both hands on a countertop and let your feet dangle below you instead.
- These stretches take the pressure off your spine, which can make your back hurt less.

9

Stretch your back using a countertop.

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If your lower back is hurting, stretch it out with a table or countertop. Stand with your back to a countertop, and make sure the counter is hitting just below your belt line. Lean back just slightly until you feel a stretch in your lower back.^{[12]
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- You may also feel this stretch in your hips, too.
- If you’re tall, this stretch might not work for you. Try to find a solid surface that hits just below your belt line.

10

Use a chair to stretch your hips.

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Standing all day puts a lot of pressure on your hip area. Put one foot up on a chair or a stool and lean forward to stretch your upper thigh and hips, then switch sides.
- This stretch will also take some of the pressure off your back, so it helps with back pain and fatigue, too.
- Make sure the chair you’re using can’t slide around!

11

Use shoe inserts to support your arch.

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If you have a high arch, you might need more support. Put shoe inserts into your shoes to give your feet a little more comfort throughout the day.^{[13]
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- You can buy generic shoe inserts from most stores, or you can get ones specifically for your feet from a podiatrist.
- Even if you don’t have a high arch, shoe inserts can give a nice cushion between your feet and the floor.

12

Wear compression stockings.

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Compression socks or stockings help circulate the blood in your legs and feet. Put these on before you stand for a long time to improve your blood flow and reduce swelling in your legs.^{[14]
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- You can find compression socks or stockings at most shoe stores.
- Compression stockings can also help prevent venous diseases, like edema and thrombosis.

Expert Q&A

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Question

Are standing desks good for your back?

Jarod Carter, DPT, CMT
Physical Therapist
Jarod Carter is a Physical Therapist, Consultant, and the Owner of Carter Physiotherapy, a manual physical therapy clinic in Austin, Texas focused on manual therapy as well as telehealth services to resolve pain and injuries. Dr. Carter has over 15 years of professional physical therapy experience. He received a DPT (Doctor of Physical Therapy) and an MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences. Dr. Carter also holds a BS in Kinesiology from the University of Texas at Austin.

Jarod Carter, DPT, CMT

Physical Therapist

Expert Answer

Yes. It isn't particularly good for your back if you're sitting down for extended periods of time, and periodically getting up to move around should help a fair bit depending on the type of back pain you have. With that said, if standing causes you pain, the standing desk isn't going to be the way to go.

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Tips

Always maintain solid posture throughout the day to avoid aches and pains.

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If you can, alternate between sitting and standing to give your body a break.

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