Lower back pain from standing in line

[KimWDW]

Every time I go to Disney, I end up with horrific pain in my lower back after one day of standing in line. Walking is fine, but when I stop to stand, pain just radiates out of my lower back. I exercise a lot, so nothing else hurts. My legs and feet are fine. It's just my lower back. And it's not from all the walking, it's from the standing.

Any tips to prevent this? I've tried stretching in the mornings before we go to the park and that didn't work.

Thanks!

 

[rachel09985]

Do you carry a backpack? That's what causes my pain in my lower back. Maybe just bending over a lot during the day? Like to try to touch the ground with your fingers?

 

[disnut8]

Every time I go to Disney, I end up with horrific pain in my lower back after one day of standing in line. Walking is fine, but when I stop to stand, pain just radiates out of my lower back. I exercise a lot, so nothing else hurts. My legs and feet are fine. It's just my lower back. And it's not from all the walking, it's from the standing.

Any tips to prevent this? I've tried stretching in the mornings before we go to the park and that didn't work.

Thanks!

That happens to me. I always carry Aleve with me. Also, while standing in line, I will do squats if I stand too long in one place. Most of the time, the pain is because your spine is out of whack so you just have to keep it moving around. Just squatting down for a short time really feels good. If I'm going to be standing for a long time and I know it (like waiting for a bus or the next show), I just sit down on the ground or the floor. I take every opportunity to sit down when I can.

What is funny is my husband can stand all day long but he can't sit on the ground. We make a very strange pair in the parks.

 

[KimWDW]

I don't carry a backpack. I think I must do something wrong when I'm standing. My posture or something. Or maybe leaning on railings while standing is bad for it? It's a mystery to me. It happens every year.

Maybe I should try Aleve. I usually just take Motrin (ibuprofin) round the clock. But each day the pain is progressively worse. It's 100% better after I'm back home for a couple days.

 

[phillymummer]

I have seen people sit down in line using a small portable stool, like the kind you may take camping. When they get close to getting on the ride, they just fold it up. Maybe that would help?

 

[AuroraMeansDawn]

The center of gravity in most women is behind the belly button where in men it sits behind their sternum. As a result the hips/low back tend to be a female's fulcrum point and many women end up with a anterior tilt to the pelvis (kinda like your butt stuck out, a little sway backed) and when you stand and stand and stand like that it stresses the QL muscles in the low back and can cause the deep six muscles in your pelvis excess strain. Something that might help alleviate that pain is doing a hip tuck while you wait in line and reversing the strain on the muscles (putting the pelvis back into a neutral position) As you stand in line and tighten your butt muscles and think about tucking your pelvis in for a count of 10 and do it a few times.

However I would be remiss if I did not tell you that pain is a way your body communicates with you so if you have ongoing pain you should seek the advice of a licensed medical professional.

 

[tink20]

How about those Dr. Scholl's inserts?

 

[AuroraMeansDawn]

I don't carry a backpack. I think I must do something wrong when I'm standing. My posture or something. Or maybe leaning on railings while standing is bad for it? It's a mystery to me. It happens every year.

Maybe I should try Aleve. I usually just take Motrin (ibuprofin) round the clock. But each day the pain is progressively worse. It's 100% better after I'm back home for a couple days.

Both are NSAIDs so if you do take them please take them with plenty of water. I actually prefer Aleve but NSAIDs can be a little dicey without adequate hydration because of how they work.

 

[GingerJay]

Bringing along a pain reliever would probably be your best bet- you may also want to check with a physician to see if there are issues as a PP said- that being said- a lot of people go through a period of "training" to acclimatize their body to the stress of being at Disney with the walking, standing, etc that comes with being on vacation there. It's not a vacation where you're mostly laying on a beach, KWIM?

If you regularly sit at a desk (like I do) standing on your feet for 8 or more hours a day for a whole week can be punishing. Maybe you could start a light work out routine like walking or stretching, and maybe try to spend more time at work standing so you can try to strengthen your core muscles which will help when you get there

Have fun!!

 

[StitchesGr8Fan]

I fidget. I'm sure it looks nuts but it helps me. My last vertebrae and sacrum are fused so it hurts me to stick my behind out like a lot of women do so I get a lit of lower back pain when standing in lines too.

So if you see some one rocking side to side, picking up her feet, bending her knees, it's probably me!

 

[WDWChloe]

Try Arnica - either a bath [with Arnica salts or oil, try Kneipp!] after a park day. Or even an arnica rub-on stick for on-the-go during the day.

This will really help relieve tension and pain.


What shoes do you wear - sneakers, flip flops, crocs?

 

[kaybird]

Don't lock your knees, keep stretching, and periodically rock up on the balls of your feet about 20 times. I also have a fused spine, and one position will get to me long before the walking. Arch your back several times also. The aleve will help, but the stretching is critical.

 

[Luvchefmic]

Don't lock your knees, keep stretching, and periodically rock up on the balls of your feet about 20 times. I also have a fused spine, and one position will get to me long before the walking. Arch your back several times also. The aleve will help, but the stretching is critical.

THIS plus Icy Hot medicated Spray (not the patches, not the gel) I swear by it so much its in my bag all the time even not on a WDW day

 

[Liltx]

I would invest in a really good pair of shoes. You should visit a shoe store that has computer analysis of your feet. In my city we have The Good Feet store. The shoes will be about $150-$200 but it will be worth it to save you the pain.

 

[TeresaNJ]

This is my problem also. I can walk with no problem, but the second I have to stand in one place for any length of time, my lower back kills me. I did have an MRI, and I do have spinal stenosis, as well as spondylolisthesis, so it may be in your best interest to get it checked out. My pain isn't as bad as it was several years ago, as I did have a steroid injection, plus went to physical therapy, but it never totally goes away. I also sleep on my back with a pillow under my knees, so that might help you, and, of course, ibuprofen!

 

[WLSILVERCREEKSPRINGS]

Ive found that stretching my hamstrings and hip flexors helps more than anything for lower back pain, when we're at DW I do those stretches at least twice a day

 

[Lees3rwe]

My 12 year old is not the reason we take an afternoon break... my bad back is.

I always end up going back to the room and putting an icepack on it for about an hour, popping some more Advil and rubbing it down with BioFreeze.
Then I am good to go for the rest of the night (and it gives everyone else a chance to take a break too, whether they admit they need one or not).

 

[Magpie]

When I was in the Reserves, this used to be a real problem for me. I had a hard time standing in formation for long periods. My back hurt so bad, because I have a swayback and some neck problems.

Now I periodically spend all day on my feet manning tables at conventions. 9am to 5pm, two to four days in a row. And my back doesn't hurt at all, even though I still have the same physical issues (and I'm not in anywhere near as good shape).

Here's what I've learned...

If you don't have to stand still, don't.

It doesn't matter if you're confined to a small area, such as a line, you can still move. Bounce from foot to foot. Shift your weight. Tap your toes. Move your arms and hands when you talk. Look around. If there's a railing, don't just lean on it, bounce on it - push yourself away and let yourself fall back against it. Rock back and forth heel to toe. Jump a few times on the balls of your feet.

Basically, act like you're hyperactive. After a bit, it becomes habit.

And it's not as exhausting as it sounds. After a long day on your feet, you'll feel WAY more energized if you've been moving than if you've tried to stand still all day.

Oh, and if for some reason you do get stuck having to stand perfectly still (highly unlikely in a place like Disney) then focus on tightening and relaxing your calf muscles, and shifting your weight from foot to foot.

Good luck!

 

[Disney Dad Ga]

I have the same issue and have found that it has a direct relation to the shoes I'm wearing. I did a ton of research both on my own and with the help of my chiropractor. We found that the majority of athletic, running, and walking shoes slightly pitch you forward due to a raised heel. While this raised heel is great to absorb impact while exercising, it's horrible on your lower back. I tried a few different styles of the minimalist shoes (the ones that make you feel barefoot), and found my back seemed better after standing for a while , but my feet killed me. I finally found a "zero-drop" (meaning no raised heel or pitching forward) shoe that had some support to keep my feet from killing me. They are made by a company called Altra. They are expensive, but have allowed me to spend much more time on my feet without the pain. I can't say they are a cure, but do help tremendously. Between the shoes and a little Aleve, shopping with the wife and lines are much more tolerable.

Oh yeah......5 more days!!!!!!

 

[Lees3rwe]

And a good visit to the chiropractor before I leave for vacation doesn't hurt!