Anyone ever get hip/lower back tightness when required to stand for periods longer that 30-40 minutes? I have had this problem now for about 2 years now and would like to do something about it if possible. I have no issues sitting, walking, running or riding any distance but if I have to stand for any extended period my back really tightens up badly. Strangely, I can run comfortably for significantly longer periods than I can stand.
I have a couple partially herniated/denegerated discs (L4 + L5) from a prior rugby career but it has not stopped me from doing over 25 triathlons over the last 3 years including 3 IMs (I do regular core work + stretching a couple times a week). Right now its not that big a deal, I just avoid standing for a long time whenever I can, but I am only 36 and worry about the condition worsening as I age (I am on the get-to-Kona-when-all-the-fast-guys-slow-down plan = looking at the qualifying times, this might take me a couple decades or so).
I’d be really interested to hear from anyone who has had a similar problem and your secrets of success in managing/improving it over time, including any particular exercises you found helpful.
How old are you? I bet you’re over 35 and stand with your butt and stomach both protruding more than when you were a bit younger. Was I right? (Don’t ask how I know this).
I too had pain just like this when standing around for any length of time, as described. A PT I saw taught me to stand at “pelvic neutral”, with my pelvis more forward than what had come to be natural for me. My droopy old stance was really messing my back up. Moving my pelvis forward (to neutral becuase it was so far tilted back), without using my stomach muscles, allowed everything to realign better - no more back pain.
Takes some time to do unconsciously but it can be done. I just did a quick search for “pelvic neutral” and didn’t really find what I was looking for, but yes, I had this same sort of pain and it was caused by poor posture on my part.
That problem was part of a constellation of back issues I had this past spring due to injury. My PT put me on his table, twisted my upper body one direction and my lower body another direction, and then applied a lot of pressure. Then he twisted my body the opposite way and did it again. He did that several times over a period of weeks, and the back-pain-while-standing is gone now.