How to move when your low back hurts

Understanding the real reason your low back pain keeps coming back is the first step to breaking the cycle. When you are ready for the specific exercises that rebuild spinal stability, the Big 3 are your starting point. And if you have been told there is nothing you can do, read why back pain after 50 is not just aging.

Understanding the real reason your low back pain keeps coming back is the first step to breaking the cycle. When you're ready for the specific exercises that rebuild spinal stability, the Big 3 are your starting point.

When your low back goes out, and you’re writhing in pain on the ground you question whether or not you’ll ever be able to move again, let alone moving normally. The good news is that with some strategic movements you can (in most cases) return to normal life relatively soon. Today we’ll cover how to move when your back hurts.

Moving during this tender time when you’re back is still grumpy and you aren’t 100% is a vulnerable time to be moving because the wrong movement can undo all the positive progress you’ve been making. Remember, movement is medicine. Too much can be a bad thing. Also too little. You need to move, and moving will enhance and speed recovery. So don’t just stay on your back or sitting down. You need to move, and we’ll go over some common struggles in moving.

How to move with back pain: Getting up and down from the floor

When getting down to the ground a key tenet is that you try to keep your back neutral/straight because any bending, flexing, twisting, or rounding can and often will, make it hurt.

We recommend using the split squat stance in getting down and up since it helps with the neutral spine position. Once on your back (on the floor or in bed), use the log roll method where you roll over keeping your hips and shoulders moving together. Swing the legs off the bed, or bend them around to get into a split squat stance.

How to move with back pain: Using assistance to get down and up

Similar to the previous tip on getting down and up, sometimes it’s just too painful to get up and down. Sometimes, oftentimes, you lack enough balance and strength as an older adult to be in that split stance. Not to worry. Use what you have available. If you have a couch/sofa or chair you can use that to help you brace and provide more stability and support as you move up and down.

Remember, keep your core braced and spine neutral as best as possible to help minimize your back from hurting.

How to move with back pain: Picking something up

Finally we’ll address how to pick something up when you’ve got back pain.

If you haven’t picked out a theme in this post of how to move with back pain it is that you want to keep your back neutral, core braced.

As you can see you can use anything, even another limb to stabilize and help you move pain-free.

Need more help dealing with low back pain? Get our FREE Healthy Back Handbook today.