Safe Transitions & Movements To Avoid Low Back Pain

Low Back Pain: Safe Transitions & Movements

Learn strategies for how to move when you’re experiencing acute or sudden onset low back pain.

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! 

In This Video:

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.

Strategies for Transitioning In & Out of a Car Without Causing Any Back Pain

For exiting a vehicle, keep yourself centered with your shoulders, hips and legs in the same alignment.

  • First, shift both of your legs together and get your feet at the car (instead of just moving one leg at a time).
  • Then, position yourself at the edge of your seat and hinge forward from your hips, keeping your back as neutral as possible.
  • Finally, press yourself out of your seat without changing the rotation of your back to avoid injuring or aggravating any sore muscles and tissues there.
  • In general, avoid leaning over and twisting your upper body (which occurs when getting out with one leg at a time).
  • ​​This is called a “hip hinging” strategy, and should be used for any transition from seated to standing or standing to seated.
  • For entering a vehicle, perform the same steps but in the reverse order, making sure to keep alignment throughout the body to avoid over-rotation and possibly causing extra low back pain.
  • First, position your body so that it is facing directly away from the seat, yet close enough to be able to reach the seat with the hips. 
  • Keeping the spine neutral, hinge from the hips and knees, leaning the chest forward for balance, and place the hips on the seat. 
  • Keeping your legs together and spine neutral, rotate the legs into the car.

Strategies For Getting Out Of Bed In The Morning Without Re-Aggravating A Low Back Injury

Steps to transition safely from lying on your back to standing:

  1. Move yourself further from the edge of the bed and roll over onto your side, facing the edge of the bed
  2. Use both of your arms to push yourself up, keeping your back as neutral as possible
  3. Shift your body forward until your hips are at the edge of the bed once you’re in a seated position.
  4. Bring your weight over your feet, keep your back nice and straight as you push yourself up off the bed.

Methods To Alleviate Low Back Pain:

Types of Recovery for Low Back Injuries:


Portland Wellness Care offers free consultations for patients who have questions, such as: What is the best treatment plan for me? What services will help me most? What the out-of-pocket costs might I incurred? How long will my treatment plan last?
or call us today at (971) 379-2455

Chiropractic adjustments to relieve pain.


Alleviates pain without drugs.


Massage Therapy ​to help you recover.


Enabling your rapid recovery.


Physiotherapy & Rehab services for a variety of injuries.


See our experienced team for sports related injuries.

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