Standing jobs: what happens to the body and how to prevent discomfort

Trabajos de pie: qué le pasa al cuerpo y cómo prevenir molestias

Working long hours on your feet is part of the daily reality for thousands of professionals: healthcare staff, hospitality workers, cleaners, retail employees, logistics staff and industrial workers, among others. Although it is often seen as normal, standing for prolonged periods — especially when movement is limited — places a real physical demand on the body.

In the short term, it can cause fatigue and discomfort; in the long term, it can increase the risk of musculoskeletal and circulatory problems. The good news is that it is not inevitable. Occupational health evidence shows that, with work organisation, appropriate habits and ergonomic measures, the impact can be reduced significantly.

1) What is considered “standing for too long”?

There is no single figure that applies to every person and every job. However, ergonomics and occupational risk prevention clearly distinguish between two situations:

  • Standing with movement: walking, alternating tasks, changing posture frequently.

  • Static or restricted standing: remaining in the same position, with few postural changes and very little movement.

The European Agency for Safety and Health at Work (EU-OSHA) points out that the main issue is not simply “standing”, but prolonged and restricted standing, as it limits circulation, increases static muscle load and reduces periods of postural relief.

2) What effects can it have on the body?

A) Muscle fatigue and pain

Scientific evidence links prolonged standing at work with an increase in musculoskeletal symptoms, especially in the:

  • feet

  • legs

  • lower back

  • hips

Systematic reviews and observational studies show that these symptoms are common even in people without previous conditions, especially when shifts are long and there is little variation in posture.

The most common symptoms include:

  • heavy legs

  • pain in the sole of the foot and heel

  • tension in the lower back and hips

  • stiffness at the end of the shift

Sources:

  • Scientific reviews on ScienceDirect about standing work and musculoskeletal symptoms

  • Yonsei Medical Journal (eymj.org)

B) Joint overload

When you remain standing for a long time, the joints in the ankle, knee, hip and spine bear a continuous load. If there is also little movement, the “relief” effect provided by changing posture is reduced.

Prevention bodies describe this sustained load as a factor that contributes to the development of musculoskeletal disorders, especially when combined with hard floors, repetitive tasks or fast-paced work.

Sources:

  • Health and Safety Executive (HSE, United Kingdom)

  • National Institute for Safety and Health at Work (INSST, Spain)

C) Circulatory effects

Standing for long periods encourages blood to pool in the lower limbs due to gravity. Occupational health bodies explain that this can contribute to:

  • a feeling of heavy legs

  • swelling

  • venous discomfort

Prospective occupational health studies have found an association between prolonged standing work and a higher risk of developing varicose veins that require medical treatment.

Sources:

  • Canadian Centre for Occupational Health and Safety (CCOHS)

  • BMJ Occupational & Environmental Medicine

3) Why it hurts more in some jobs (and it is not “your fault”)

The impact of working on your feet does not depend only on time. There are factors that increase the physical load, including:

  • few genuine breaks

  • hard floors

  • unsuitable or worn-out footwear

  • stress and a high work pace

  • repetitive tasks (turning, pushing trolleys, carrying loads)

  • little postural variation

Prevention bodies remind us that musculoskeletal disorders have multiple causes: physical, organisational and psychosocial. It is not about “coping better”, but about how the work is designed.

Source:

  • INSST (Spain)

4) What really works to prevent discomfort

A) Making work more dynamic

The aim is to avoid being “stuck” in place for long periods. The most consistent recommendations include:

  • alternating tasks whenever possible

  • shifting weight between both feet

  • doing small, frequent ankle and calf movements

  • walking briefly from time to time

EU-OSHA insists on promoting a more dynamic style of work instead of restricted standing.

B) Smart micro-breaks

Long breaks are not always necessary. In many cases, the following is enough:

  • 30–60 seconds of light movement

  • gentle stretches

  • brief walks

Health services such as the NHS highlight that musculoskeletal disorders are common, but not inevitable, and that small daily adjustments can make a difference.

C) Work environment and surface

When working in a fixed position, measures such as:

  • anti-fatigue mats

  • reduction of vibrations

  • surfaces with some shock-absorbing capacity

can help reduce the accumulated strain.

D) Footwear: general criteria (without brands)

From the point of view of workplace ergonomics, in jobs that involve standing it is usually important to have:

  • stability

  • reasonable cushioning (without creating instability)

  • a sole suited to the type of flooring

  • good fit and shape

  • replacement when the sole is worn out

Bodies such as NIOSH/CDC and HSE emphasise that footwear is part of the workstation’s preventive design, not a standalone solution.

5) Warning signs: when it is not advisable to just “push through”

It is advisable to consult a healthcare professional if any of the following appear:

  • persistent pain that does not improve with rest

  • tingling or numbness

  • marked swelling

  • lower back pain with radiating pain

  • rapid worsening of venous problems

Conclusion

Working on your feet may be part of the job, but harm does not have to be part of the pay. The evidence shows that the problem is not just standing, but doing so for prolonged periods, in a static position and without preventive measures. With small changes in organisation, the environment and habits, it is possible to significantly reduce fatigue and discomfort.

Sources consulted

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