It is crucial to take the time needed to transition safely! Recovering from a low back injury is a process; be patient with your body, and do your best to move safely and consciously, and you will feel better sooner!
This is a short video demonstrating safe strategies for performing transition movements, such as getting out of a car or getting out of bed, to avoid aggravating acute (sharp, intense, sudden) low back pain. During this time, it is important to be cautious with body-positioning in general, as sudden, unguarded movements can worsen symptoms by stressing already inflamed tissues.
The movement strategies described here encourage more engagement in core muscles, including the abdominals, spinal extensors, gluteals, and with appropriate breathing and bracing, the diaphragm and pelvic floor. Increasing core strength and stability is one of the best ways to achieve long term relief from back pain, so these early strategies are helpful for helping reduce pain immediately, and for providing a base for long term relief.
We are happy to introduce and demonstrate safe and easy transitions and movements if you are suffering from a recent lower back injury. If you are in the Portland, Oregon area, give us a visit to learn more ways to help your low back pain! Book an appointment today.
For exiting a vehicle, keep yourself centered with your shoulders, hips and legs in the same alignment.
Steps to transition safely from lying on your back to standing:
Diaphragmatic Breathing Excercise
Safe Transitions & Movements for Low Back Pain
Simple Stretches for Low Back Pain
Cat-Cow Exercise for Low Back Pain
Bird Dog Exercise for Low Back Pain
Injuries That Can Cause Low Back Pain:
Methods To Alleviate Low Back Pain:
Types of Recovery for Low Back Injuries:
Dr. Chase G. Waters
Dr. Scott A. Cathcart
Devin Babat
Any Questions? We’re here to help
Portland Wellness Care
4160 NE Sandy Blvd Suite 1100. Portland, OR 97212
Call Us: (971) 379-2455
Fax Us: (503) 477-9958
E-Mail Us: contact@portlandwellnesscare.com
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