How to stand properly

Video Transcript

Hello everyone, Dr. Alibhai here from Stuart Chiropractic. Today, I’m going to teach you how to stand properly. Many of us experience lower back pain from simply standing in one spot, whether while doing dishes, cooking, or at work, whether on a computer or performing repetitive tasks. This often occurs because we tend to straighten our knees and hinge from our back, putting pressure on our bones instead of allowing our muscles to do the work.

To start, stand with your feet about shoulder-width apart. It may be more comfortable for you to have your feet slightly rotated out. We will focus on ensuring that there is even pressure between the ball of the foot and the heel.

Once you’re in this square position, slightly bend your knees and rotate your kneecaps outward. Emphasize your feet as if you’re trying to pull the ground away from you. You’ll notice my arches lift slightly while my feet stay static. This motion not only activates your glutes but also creates a spiral effect up through your body.

Put your hands on your hips as you rotate out, maintaining even foot pressure. This activates your glute muscles, providing support. In this position, you are firmly rooted to the ground, ready for any activity—whether it’s catching a ball, washing dishes in a hinged stance, or performing repetitive tasks at a standup desk.

The final step is to engage your core. Imagine someone might bump into you; keep your belly button tight and your ribcage down. This creates a stable and resilient system, preventing the usual strain on our bones that can lead to quicker wear and pain.

So, remember: root your feet into the ground, rotate the kneecaps outwards, activate the glutes, and engage your core. This will allow you to move with more fluidity and experience less pain throughout the day.

Take care.