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If your low back hurts when you stand up from a chair...

...but feels fine after you've walked around for a minute or two...

you're not alone.

This is one of the most common things I see in practice, and most people have no idea why it's happening.

Every joint in your body has a job to do. When joints do their jobs well, things generally feel fine. When they don't, something else has to pick up the slack, and that's usually where pain shows up.

For the sit-to-stand movement, the job description is pretty simple: your hips are supposed to do most of the work, and your low back is supposed to stay stable while they do it.

But for a lot of people, that's not what happens.

Instead of the hips doing most of the work, the low back starts rounding because it feels easier.

This creates a false sense of stability (because the low back is stretched as far as it can go) and makes your hips not have to work as hard.

Your body can tolerate this for years. But over time, it puts repeated stress on the muscles and ligaments that support your spine. Those tissues get irritated. And that's when the stiffness, tightness, and pain after sitting start to show up.

The reason it loosens up after walking? Movement brings circulation and you’re no longer stressing the tissue. It's not that the problem went away. It's that you temporarily worked through it.

Here's where it gets a little more specific.

The low back usually ends up overworking for one of two reasons:

Either way, the low back takes a hit. 

This is also why the generic "stretch your hip flexors" advice helps some people and does absolutely nothing for others.

It's not that the advice is wrong. It's that it was never matched to the actual problem.

Before you stand up from your chair, arch your low back into extension first (think of the arching part of a cat-cow). Then brace your core and try to stand from there.

Now notice what happens.

If the pain goes away or feels significantly better, it's most likely a movement pattern or habit issue. That's actually the best case scenario.

If it doesn't help much, the pain may be coming from something else. But more often than not, people aren't getting anywhere near as much extension as they think they are. (I see this all the time. Someone is convinced they're fully extending their spine, and once we add a little feedback they realize they weren't even close. If that's you, this is still very workable.)

If you couldn't really do it at all, there's probably a mobility or stability issue getting in the way.

There's no single answer here, which is why I'm not going to give you a generic three-exercise fix.

If your low back tends to hurt when you stand up from sitting, reply to this email and tell me what it usually feels like.

Stiffness. Tightness. A sharp catch. Something that lingers. 

Whatever it is, just reply with the word STAND and a quick description.

I read every one of these, and I'll follow up with what I'd typically look at first based on what you describe.

Talk soon,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.