Safe Movements: Log Rolling

Taking extra care as you move during routine activities is important for controlling back pain. Log rolling is a strategy you can use to protect your spine and move safely.

How can I benefit by learning this skill?

Like a log that rolls as a single unit, the “log roll” is a way to get in or out of bed without twisting your spine. Twisting the spine, even with something as simple as getting out of bed in the morning, can put extra strain on the spine. The key to the log roll is to hold the spine steady and secure in its neutral position as you lie down and get up.

How do I perform this skill?

To get out of bed or off a couch, roll your whole body to one side as a unit, like the rolling of a log. Then let your legs ease off the edge of the surface toward the floor. At the same moment, push yourself up into a sitting position while keeping your back steady. Reverse this process when you lie down.

Are there other recommendations I need to be aware of?

Focus on keeping your back in neutral and engaging your core muscles as you move through the log rolling sequence. Avoid twisting as you move.

What should I watch out for while doing this skill?

When sitting up out of bed, keep your legs from quickly dropping off the edge of the bed. You need to move slowly to control the movement and to keep your back in a neutral position as you sit up.