Shift your weight from one foot to the other
Take short sitting breaks when possible
Use a footrest or low stool to alternate one foot up
Wear supportive, cushioned shoes
Avoid high heels and unsupportive footwear
Stand with feet shoulder-width apart
Keep knees slightly bent, not locked
Tuck your pelvis slightly and avoid arching your lower back
Engage your core muscles gently
Stretch your hip flexors, hamstrings, and lower back
Walk around briefly every 20 to 30 minutes
Use an anti-fatigue mat if standing on hard surfaces
Apply heat to the sore area after standing
Use ice if the pain is sharp or inflamed
Try gentle back extensions if they feel comfortable
Strengthen core, glutes, and back muscles regularly
Maintain a healthy body weight
Adjust work surfaces to proper height
Avoid carrying heavy loads while standing
See a healthcare professional if pain is severe, persistent, or radiates down the leg