How You Can Help Relieve Back Pain when Standing for Too Long

Updated July 14, 2016

standing pain

Deep Squat Rest

An Exercise to Help Reduce Standing Back Pain

Standing for long periods of time can contribute to lower back pain.  This is a low dull pain sometimes felt in the base of the spine.  This form of pain is amplified with periods of stress, poor posture, weak abdominals and/or excessive body weight.

There are many exercises that should be performed to address the issue of back pain from standing.   These exercises try to relieve both the tightness and imbalances in the lumbar spine.  They also serve to reduce the added pressure that your facet joints are subjected to.

In many cases pain from standing is a result of excessive anterior pelvic tilt.  This is where your pelvis becomes tilted too far forward, resulting in an excessive lumbar curve.  This leads to lumbar disc imbalances, risk of bulge, herniation or degeneration.  It also leads to facet joint pain which is also a factor for back pain.  For more information read the article Pain when Standing

The Deep Squat Rest is a great exercise to help reduce this form of pain.

It is illustrated below from Exercise #1 from the Limited Mobility Exercises (See Table of Contents). It helps to reduce back pain by:

  1. Reducing the anterior pelvic tilt that is produced from standing (disc pressure balance).
  2. Opening and stretching the hip joint and hip muscles (hip and pelvic mobility, relieve hip tightness).
  3. Reducing the excessive S-curve in the lumbar region (reduces risk of facet joint pain and wear).
  4. Strengthens the lower abdominal muscles (counter anterior pelvic tilt, reduce uneven disc pressure).

First of all, it is important to LIMIT the amount of time standing and to take breaks from extended periods of standing (every 25-30 minutes for 1-2 minutes). If you must stand for a long time, rest one foot on a short support such as a small step to elevate the knee and to reduce the anterior pelvic tilt.


This exercise should be done often and during your breaks. (It is important to have consent from your family doctor prior to any exercise routine such as the Deep Squat Rest.)

The Deep Squat Rest Method

Step 1:  Stand upright with feet shoulder width apart.

Deep Squat Rest

Step 2:  Slowly lower your body to a full squat position while keeping your upper body vertical.


Step 3:  As you come lower, bring your belly button to your thighs and relax while resting your arms in front. Your knees and legs should be tucked in.


Step 4:  Rest in this position for 1 minute or until you feel that your stomach and chest are fully resting on your thighs.

Tip: Contract your abdominals towards your thighs for 10-20 seconds at a time to strengthen them. This helps to counter the anterior pelvic tilt.

If you find it difficult to maintain your balance and posture while performing this exercise, use a stationary support such as a post or a wall to avoid falling forward or backward. 

Use a set of books to squat down upon (as a seat) to your lowest possible level.  Maintain this height and allow your joints to relax and settle into this position.  Remove a book or two when possible and settle into the next lower level.  Resettling time varies on your own degree of tightness.  This can take days to weeks.  Let your body decide the appropriate time frame.


Note:  Initially, you may find that it is not possible to fully lower yourself down due to the limited mobility and tightness in your lower back and hips.  It will take time before your body relaxes, your hips open and the lower back becomes less stiff.  With time, it will become easier to lower into this position whenever you attempt it.

If you are tired of enduring this form of chronic pain, and are in need of a proven, structured, plan for pain relief: Search this site for more valuable help and Download the eBook to start today.

“My favorite exercise is one that helps deal with standing pain. It is the Deep Squat Rest. What I like most about this book is that there is a description of what these exercises do and exactly how it helps reduce back pain. It is truly educational and as they say, Knowledge is Power.”

“I can feel that my back is beginning to become less tight. It feels more open and my muscles don’t feel as if they are always clenched.”