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Sit-to-stand: how to do it
The sit-to-stand is a chair exercise where you stand up and sit back down slowly, using your legs and hips. It is the movement behind getting out of a chair, and it takes about 45 seconds.
It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and gentle movements like this can be part of that.
How to do it
- Sit at the front of a sturdy chair with your feet hip-width apart.
- Stand up by pressing through your heels, keeping your chest tall.
- Sit back down slowly and with control.
Dose: 10 reps.
Tip: Cross your arms for extra challenge, or use your hands on your thighs if needed.
Common mistakes
- Dropping into the chair. Lower yourself slowly.
- Letting your knees fall inward. Keep them in line with your toes.
- Leaning far forward or rounding your back. Keep your chest tall.
- Rocking your weight onto your toes. Press through your heels.
- Holding your breath. Breathe out as you stand up.
Easier options
- Use your hands on your thighs or the armrests to help you up.
- Use a higher seat, such as a chair with a cushion.
- Do fewer reps, for example 5, and add more over several days.
This matches the Sit-to-Stand exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that shoots down a leg
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement causes sharp pain, stop and try the glute bridge guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Glute bridge
- Hip hinge
- Hip flexor stretch
- Lower back pain from sitting
- Mo: Posture & Back Pain Relief app