Back pain can worsen when transitioning from a sitting position to a standing position. This is mainly caused by the rounding of the spine while attempting to stand up, which causes the low back to lift the weight of your body as you manoeuvre.
Adapting a squatting posture to initiate standing from a seated position will allow your legs, and not your back to lift you up while maintaining a neutral spine. To rise from a seat, spread your knees and position your feet so that they are underneath you. While lifting with the chest, lean forward through the hips while maintaining a straight back. Shift the weight to the middle of your feet and bring your hips forward to initiate the movement instead of lifting with your back. For added support, take a deep breath in and activate your ‘core’ muscles (tense your abdominals) while transitioning from a seated to standing position.
By adopting this style of transitioning between seated to standing, will spare your spine of unnecessary stress that may induce or trigger low back pain. Maintaining a neutral spine throughout the movement will keep your spine safe and allow you to move pain free.
(excerpt taken from Dr. Stuart McGill’s ‘Back Mechanic: The Secrets to a Healthy Spine Your Doctor Isn’t Telling You’ which can be found on amazon here)