How to Move From Sitting to Standing While Protecting Your Back
Overview
Learn how to safely transition from sitting to standing, ensuring the protection of your back and addressing any type of back pain you may be experiencing. 
Level
Beginner
Targets
Core
Step by Step Instructions
- Place both thumbs lightly into the sides of your abdomen.
- Contract your core so your abdominal wall pushes firmly against your thumbs.
- Keep this contraction (your “brace”) throughout the movement.
To stand up
- Set your feet shoulder-width apart.
- Place your hands on your thighs and press down gently (keep bracing).
- Lean your torso forward slightly, keep shoulders down (away from ears).
- Hinge at your hips and push through your heels to rise to standing.
To sit down
- Re-brace your core.
- Set feet shoulder-width and place hands on your thighs/knees.
- Drop your shoulders away from your ears.
- Initiate a small squat, hinge at your hips, and lower yourself back to the seat under control.
Practice
- Repeat the stand and sit sequence several times, keeping the core braced the whole time.
- Use the same bracing strategy during other transitions (e.g., rolling in bed, getting up from the couch).
[Video Transcript]
Does your back bother you when you move in and out of positions, like going from sitting to standing? I might have a way to help. First, learn to brace your abs: press your thumbs into the sides of your abdomen, then contract your core so the abdominal wall pushes firmly against your thumbs. Keep this contraction the whole time. It acts like a corset for your spine. Next, place your feet shoulder-width apart, put your hands on your thighs, and press your hands into your thighs while keeping your core braced. Lean forward slightly, push through your heels, hinge at your hips, and stand up. To sit down, brace your core again, lower into a small squat, place your hands on your knees, drop your shoulders away from your ears, hinge at your hips, and sit back under control. Practice: tighten your core, lean forward, press into your thighs, shoulders down, push through your heels, and hinge up to stand; then hinge, mini-squat, and sit back down. Sitting and standing this way helps protect your back and can reduce pain during transitions. I also like to brace my core when rolling in bed (side to back) or during any move from sitting to standing. Try it and see if it helps.
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