I have a client who complained to me that she can get down on the floor, but she can't get up. She loves to garden, but has resigned herself to bending over at the waist, with knees bent slightly, in order to plant, dig ,or pull weeds. This, she admits, only causes back pain.
Use full body movement to get up off the floor.
Last week I taught her a simple way of getting up off the floor. She can get onto her hands and knees with no problem. It's getting from her knees to her feet that poses the challenge. I taught her to tuck her toes under (like a runner at the starting line), then rock herself back and forth, from her hands to her toes - sensing the shift in weight from her hands to her feet. Then, when she felt balanced, she pushed with her hands and rocked back onto her feet, and slowly came up to standing. She did it twice and was very excited!
Get to know your feet. They're a crucial part of the sensory motor system.
When she returned to me last week she told me that she had a lot of trouble with the exercise and wasn't sure she could do it. She also mentioned "I absolutely hate going barefoot, even at the beach. It's torture!" Sensing the root of her problem, I immediately segued into a lesson about her feet. For 20 minutes I had her play with her toes: stretching them, pulling them, seeing how far apart she could get one from the other, slowly pointing and flexing. I told her that the feet are one of the body's most important sensory organs, and that, when constantly confined to shoes, they lose muscle control and sensation. Loss of awareness of one's feet, and the wearing of cushioned shoes is also implicated in an increased number of falls in senior citizens. I suggested taking every opportunity she could to walk barefoot.
When you can sense your feet you will move more easily.
Finally I had her stand up. She was shocked at how she was able to sense her feet and move them easily. She exclaimed, "I can lift my toes! I can't remember the last time I did that!" She wondered if "making friends" with her feet wouldn't maybe make barefoot walking more pleasant. I assured her it would.
Then I explained that, in attempting to rock back onto her feet to get up, her feet hadn't been able to feel the ground and help her out. She'd been missing a crucial part of the movement! Without feeling in her feet she hadn't been "grounded" enough for the muscles of her feet to flex and push to help her get up. Once she regained voluntary movement in her toes and feet, then she her "getting up off the floor" exercise would be a breeze! Reeducating her feet would improve her balance and stability as well.
Take a few minutes and play with your feet.
Stand and slowly roll up onto the balls of your feet, and then come down. Pull your toes, and notice how far up the leg the sensation goes. Then take a walk. Your feet will thank you.
Being able to sense and move the muscles of the feet is another factor in relieving back, hip and knee pain. Remember that the body is connected as a whole. When we walk, if we're unaware of how our feet meet the ground, we may be pounding down in a way that actually contributes to knee and hip pain. This pounding can, in turn, work its way up to the back.