The Holidays are approaching quickly! That means socially distanced holiday shopping and traveling to visit family & loved ones (which could be hours away). Both of these require driving in the car. Getting in and out of the car is something that can be painful if you have back, hip, or knee pain.
To learn how to get in and out of the car without back, hip, or knee pain this holiday season, get started by watching the video below...
Do You Get Back, Hip, Or Knee Pain When Getting In And Out Of The Car?
Follow these 5 Easy Tips to have a happier, healthier, & less painful holiday season:
- Avoid twisting with your low back- Don't step out of the car where your spine stays stationary and your hips twist. The low back wasn't designed to twist well, and if you already have back pain, then twisting your trunk when getting out of the car may increase that pain. As you bring your legs out to the side, pivot on your bottom so that you keep your trunk square with your hips, moving your back and pelvis at the same time to avoid increased pain!
- Use your hands to lift your leg when getting out of the car. Using the muscles in your hip that lift the leg (your "hip flexors") can aggravate current hip pain, as well as create a lot of compressive force on the low back, which can cause or increase back pain.
- Face out the door and move as close to the edge of the seat as you can.
- Bend your knees so that your feet are close to you. This brings them closer to your center of gravity.
- Head Down, Shoulders Down, Hips Up! - Even though the goal is to stand up, by putting your head and shoulders down, your hips will naturally raise up. Then, you can easily straighten your knees and roll your pelvis underneath of you to stand up without back, hip, or knee pain.
Getting Back In The Car Is Just The Opposite Of Getting Out
- Head Down, Shoulders Down, Hips Up! Lean forward putting your head and shoulders down and sticking your hips backward to find the seat.
- Allow your knees to bend lowering your bottom down to the seat slowly!
- Use your hands to lift your legs back into the car to avoid twisting your low back.
- Pivot on your bottom to keep your trunk square with your legs as you swing your legs back into the car.
We hope these tips will help you to enjoy your holiday travels this year and prevent back, hip, or knee pain when getting in and out of the car.
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