Someone recently asked me what’s the most popular piece of advice I give patients with back pain. Although you might think it’s advise on how to stretch or strengthen your back, both of which are important, getting out of chair properly seems to resonate the most with patients. Most likely because its a piece of advise that is used multiple times throughout a day, but also it usually provides patients with instant, albeit short term, pain relief.
So here are some tips on how to get our of a chair and decrease lower back pain.
1. Ensure that feet are firmly on the floor and approximately shoulder width apart.
2. Slide your bottom to the front of the chair
3. If arm rests are available place both hands on the arm rest. If there are no arm rests, then place both hands on the edge of the chair.
4. Keep the spine in a neutral position, do not lean forward. (This is a very important step. Leaning forward can compress the spine and discs within the spine which can cause pain)
5. Push down through your arms as you help unload your weight off the chair.
6. As you are pushing down through your arms, also push through the heels of your feet and straighten the legs, while letting go of the chair with your hands.
7. Stand up straight.
Other important tips; ensure you are not holding your breath while getting out of the chair and try to engage your core muscles throughout the movement to reduce pressure on the spine.
These tips may not help all types of back pain but for general pain this can reduce discomfort while reducing pressure and compression of the spine.
The spinal column – or backbone – is instrumental to the strength, support, flexibility and range of movement our bodies possess. It’s a complicated structure, with many interconnected and interdependent components. Here are 20 facts about the spine, some of which you may find surprising.
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