Safe Movements: Sitting and Standing

Taking extra care as you move during routine activities is important for controlling back pain. It is also vital to long term spine health. Safely positioning your spine as you move helps protect the parts of the spine from awkward, painful, and repeated stresses. Use the neutral spine position when sitting and standing.

How can I benefit by learning this skill?

You may tend to lean too far forward when sitting down or standing up. This throws your spine out of neutral and can lead to small amounts of damage in your spine over time. The end result can add up to pain and future problems. Keeping your spine in neutral to avoid flexing the spine forward protects your back. Take the extra time and effort. The health of your spine is worth it.

How do I perform this skill?

As you prepare to stand up from a chair, place your feet shoulder width apart. Keep your spine aligned in neutral. Place your nose over your toes by hinging forward at the hips. Use your buttock and thigh muscles to push yourself up. Don't twist or bend too far over at the waist, which puts added strain on the lumbar spine. Reverse this process when preparing to sit down.

Are there other recommendations I need to be aware of?

Practice this movement a few times to get the hang of it. Use these steps each time you stand up and sit down.

What should I watch out for while doing this skill?

Keep your back in neutral. Lean forward at the hips, not your back, when you sit or stand. If your thigh and hip muscles are weak, choose a chair with armrests so you can use your arms for additional leverage.