I just got a job where I’ll have to do 8 hours of standing in a row - and as of right now (I’m fat), if I stand 3 hours or so or more my back will start to become very fatigued and will cause a decent bit of pain.
What I wanted to ask is: What muscle groups are the primary ones being exerted to stand upright, and how can I work them out to make them stronger?
If I’m not mistaken, the muscle group in the lower, center part of your back is the most heavily used.
As with most isolating/conditioning exercises, which work best depend on how far you’re willing to go in gathering/creating equipment to train with.
If you’re just casual, do situps. As long as you do them properly (slowly, without clasping your hands behind your head, up to about 70 degrees from the ground or so and back) you exercise both pairs (front and back).
I used to occasionally have back problems from muscle stress and I sorted them out by doing that.
Ugh, amend line two to read something like “As to which isolating…which will work best depends on…”
That’s what I get for listening to loud heavy metal over headphones while trying to type…
The erector spinae is the muscle group most involved in supporting your back when you stand. Look 'em up over on exrx for some exercises.
Course, the best thing to do in your situation (and the only really good long-term solution) would be getting lean, but the back exercises’ll help you until then.
May I also suggest you sink some big bucks in a DECENT pair of shoes, possibly a pair of arch supports, and most definitely a package of Dr Scholl’s “Back Guard” shoe inserts.
Don’t lock your knees, flex your feet frequently, try to get the management to spring for a “fatigue-lessening” mat, and buy ibuprofen in the generic brands.
~VOW
May I also suggest you sink some big bucks in a DECENT pair of shoes, possibly a pair of arch supports, and most definitely a package of Dr Scholl’s “Back Guard” shoe inserts.
Don’t lock your knees, flex your feet frequently, try to get the management to spring for a “fatigue-lessening” mat, and buy ibuprofen in the generic brands.
~VOW
It’s not just your erector spinae muscles (as ultrafilter mentioned), but also your abdominals, too – both sets of muscles constitute your “core”, as it were. If you think about it, not only does the “core” help you to stand, but also to sit, walk – basically anything you do upright.
I never realized how important it is to have a strong “core” until after my back injury. Yes, I stood more than 8 hours a day. I invested in a good pair of work boots and plenty of shoe inserts which lessened my foot fatigue greatly, but not my back.
FWIW, I advise against getting a brace of some kind unless you’ll be doing a lot of lifting.