Standing with chronic pain

Standing has been a problem for me for a long time. It’s a lot easier now that my symptoms are under control, but it will still get to me after standing still for more than about an hour. For me, it’s a particular aching pain in my lower back that comes from keeping it in one position for too long, and it can also affect my knees and even my shoulder. This can make doing dishes, going to concerts, waiting in lines, and many other things a challenge, but there are some things that have helped me.

Eliminate standing when possible

Doing dishes is already a chore most people try to avoid, but it’s even worse when standing still to do them causes pain. It became much easier for me to do when I realized that sitting on a stool to reach the sink was something that worked. Sometimes, a little creative thinking can make standing unnecessary.

In public spaces, I’ve also become accustomed to sitting when I can, even if it means sitting on the ground and making my partner help me get back up. This could be while waiting for a concert to start, while waiting in a line that’s not moving, or while waiting for a bus. It might look strange, but if you’re able to do it, it’s worth the pain saved later.

Prepare for standing

The last concert I went to, I took an NSAID before the pain even started, and it was a moment of epiphany for me. Preventing the pain was so much easier than trying to treat the pain after it began. Depending on your needs, that might mean preemptively taking a pain reliever, if you’re able, or wearing a brace for the joint.

It’s also important to think about what you’ll be standing on. If it’s in your own house, like when you’re doing dishes or laundry or taking a shower, you can prepare by getting a better surface to stand on. A memory foam mat can greatly improve how I feel if I was previously standing and walking on hard tile, for example.

Shoes are important, too. The right shoes when I’m standing to do dishes or standing at a concert can make it a whole lot easier to bear. For me, the right mixture of support and cushioning is key. Other things I’ve noticed that affect me include pants (can hurt my hips) and even tight clothing on my upper body (it can pull my shoulder).

Keep it light

If I’m going to be carrying a bag for any period of time, I make sure that it’s as light as I can make it. Removing even a small amount of weight from a bag can make such a difference if you’re going to be carrying it for hours. I definitely have to stop and clear some of the junk out of my backpack sometimes, to make sure all that’s in it is stuff that I need. It’s also worth it to optimize bag weight by buying a lighter water bottle or bag to make it easier to travel light. If you’re considering different kinds of bags, think about where the bag will sit on your body. A backpack that I can clip across my chest is best for me, because it keeps all the weight from being on my shoulders.

Be conscious of how you move

This could mean different things for different people. Stretching regularly, standing properly, and making sure you’re properly supported can make a huge difference in pain.

For example, anything that keeps my back in one position is a problem. Because of that, even roller blading (my regular exercise) can be a problem for me, because I almost completely use my lower body. Whether I’m standing at a concert or skating on a trail, I make sure to be aware of how still I’m keeping my back, and if I notice I’m getting stiff, I try to stretch or get more movement in. If the pain has time to set in, it’s usually too late for me to stretch it away.

Additionally, my shoulder sometimes hurts if I let my arm hang, so I make sure to keep my arm supported if I know I’m standing or walking for a long time. Also, the way I’m keeping my knees while standing can determine if they hurt me later, so I pay attention to that, too. Eventually, this kind of vigilance becomes second nature. I don’t even have to think about keeping my arm supported anymore; I just naturally do it.

Take care afterward

If I’m still in a lot of pain after standing, I’ll make sure to take care of myself when I can, usually by taking a warm shower. Other things that work for me, or may work for you, include massaging the area, applying a hot pack, or using a medication like ibuprofen, Tylenol, or Icy Hot. Getting enough sleep is also important for me to recover, although the pain can make it hard to fall asleep. Sleeping right, so that I don’t keep stressing the area, is also helpful.

Listen to your body

When it comes down to it, it’s about finding the things that work for your body and knowing the things that are problems. These tips are a starting point of changes I’ve made that have worked for me, and I hope they can help you find your own balance of accommodations to make standing easier.

Also, these are all tips for people who are going to be standing even though it will cause pain. If going to that concert or theme park or whatever isn’t worth the pain to you, don’t do it, and you’ll save yourself a whole lot of trouble. It’s important to think about what you really want.

So what are your secrets to making it easier to stay on your feet? Any tips in the comments would be greatly appreciated!

-Bri

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