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How to Stand for Extended Periods of Time Without Back Pain

- A Chiropractor's Guide to Bluesfest

If you’re planning on attending Bluesfest this week, you’re probably looking forward to enjoying the music, food, and atmosphere. But if you’re also worried about standing for extended periods and getting back pain, don’t worry, we’ve got your back! There are a few things you can do to help prevent back pain while you’re at the festival.

1. Practice good standing posture.

This is one of the most important things you can do to prevent back pain, whether you’re standing or sitting. When you stand, keep your feet shoulder-width apart and your weight evenly distributed. Your back should be straight, with your shoulders relaxed and your head held high. You can also try tucking your chin slightly to avoid a forward head posture. Avoid locking your knees into extension. Keeping a slight bend in your knees will take some pressure off your low back.

2. Take standing breaks.

It’s important to take breaks from standing every 20-30 minutes. This will give your muscles a chance to rest and prevent them from getting fatigued. When you take a break, walk around, sit down, or do some gentle stretches of your legs and back. You can squat down between songs, or lean on a friend to take the weight off your feet.

3. Strengthen your core muscles.

Strong core muscles can help to support your back and prevent pain. Try to consciously engage your abs, legs and buttocks when standing to avoid straining your back. There are several exercises you can do to strengthen your core, such as planks & crunches.

4. Drink plenty of fluids.

Staying hydrated is important for overall health, but it’s especially important if you’re going to be standing for extended periods. Dehydration can lead to muscle cramps and fatigue, which can make back pain worse.

5. Wear comfortable shoes.

Proper footwear makes all the difference. Shoes that provide good support and cushioning can help to reduce the stress on your feet and legs, which can also help to prevent back pain. If you own orthotics, wear them! Leave the cute shoes at home, and avoid wearing flimsy sandals.

6. Listen to your body.

If you start to feel pain, don’t ignore it. Take a break, stretch, or move to a different position. Don’t push yourself too hard, or you could make your pain worse.

By following these tips, you can help to prevent back pain while you’re enjoying Bluesfest. So get out there and have some fun!

Additional Tips to Stand On
  • If you’re going to be standing in one place for a long time, try to find a spot where you can lean against something, such as a wall or railing. This will help to take some of the weight off of your back.
  • Bring a small camping chair or stool that will allow you to take a break by sitting. You can also stand with one knee on a stool.
  • If you’re carrying a backpack, make sure to wear it properly. The weight of the backpack should be evenly distributed on both shoulders.

While some back fatigue might be expected, lasting pain is not normal.  If you’re feeling pain, don’t hesitate to see a chiropractor, physiotherapist, massage therapist or other healthcare professional. They can help you to diagnose the cause of your pain and develop a treatment plan.

For more information or to book an appointment with one of our chiropractors, physiotherapists or massage therapists, visit our clinic websites at Curavita Byward and Curavita Glebe.

The whole team at Curavita wishes you an enjoyable festival season!

Byward Market

333 Cumberland Street
Ottawa, Ontario K1N 7J3
Phone: 613.860.8600
Email: info.byward@curavita.com


108A Third Avenue
Ottawa, Ontario K1S 2J8
Phone: 613.237.9000
Email: info.glebe@curavita.com


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