Top Lifestyle Tips for Minimizing Back Pain
Living with back pain can pose unexpected challenges for many everyday activities. Even
transitioning from a bed, chair, or car can irritate your back.
The following tips and videos for minimizing back pain will
help you minimize strain and help you move more comfortably:
Beds (watch video)
● To lie down: Sit on the edge of the bed, pull your arms to your sides and tilt your body
into the bed, maintaining the bend of your knees at 45 degrees. Finally, bring your feet
into a lying position or roll onto your back.
● To get up: From a side-lying position with your knees bent, push your body upright into a
sitting position, swinging your legs over the edge of the bed as you rise.
Chairs (watch video)
● First, slide forward so that only your tailbone is on the front of the chair.
● Spread your feet slightly more than shoulder width.
● Lean forward, but be sure not to bend your back as you tighten your abdominal muscles.
● Thrust your hips forward and stand up.
● When available, use armrests to help push up.
Vehicles (watch video)
● To enter the vehicle, open the door and stand with your back to the seat, legs close to
the side of the vehicle. Place your hands on the door and door frame to keep your
movements slow and controlled, then slowly lower your body into the vehicle.
● Tuck your head into the vehicle. Keep your knees close to each other, as though they
have been taped together, brace your abdomen as though you are about to be punched
in the stomach, and pivot your body as a whole without twisting or bending at the waist.
● Use a lumbar roll or other support to help maintain good posture. Position the roll
slightly above your belt to support the “small of your back.” Adjust your seat so that
your knees are slightly lower than your hips.
● Before exiting, create adequate space by pushing your vehicle seat back as far as
possible and move the steering wheel up and out of the way.
● To exit, scoot slightly to the door side edge of your seat, then keep your knees together
and pivot with the same cautions you used to enter the vehicle. When your feet are
shoulder-width apart and firmly on the ground or running board, grasp the door and
door frame, lean forward, but be sure not to bend your back as you tighten your
abdominal muscles. Slowly thrust your hips forward to stand up.
And if you or someone you know is struggling with everyday activities, call our office today. We
offer safe and effective tools to help you get back to the life you love.
