Can’t Stand Up Without Pain? Try This If You’re Over 50

Build the strength to stand up with ease, protect your joints, and move confidently every day.

If you’re over 50 and find it hard to stand up from a chair without pain or using your arms, you’re not alone.

The sit-to-stand is one of the most important movements you can do. It strengthens your quads, glutes, calves, and even improves your balance—helping you stay independent and pain-free as you age.

But if your knees, hips, or back hurt when you try it, here’s how to work up to it safely and effectively.

Step 1: Seated Heel Pushes

First, wake up your lower body muscles with this simple activation drill.

How to do it:

• Sit tall in your chair.

• Lift your toes towards your nose.

• Press your heels down into the floor.

• Feel your quads and glutes engage as you hold for a couple of seconds.

• Relax and repeat for 1 minute.

This move builds mind-muscle connection, making it easier to recruit the right muscles when standing up.

Step 2: Seated Good Mornings

Next, build hip and lower back strength with this move.

How to do it:

• Stay seated with your toes lifted towards your nose.

• Press your heels down into the ground.

• Keeping your back straight, bow forward, bringing your belly button between your thighs.

• Press into your heels to return to an upright position.

• Repeat for 1 minute, increasing your range of motion each time while keeping your back flat.

This strengthens your hip hinge pattern, essential for standing up safely and powerfully.

Step 3: Assisted Sit-to-Stand

Finally, practice the sit-to-stand with a bit of assistance to build confidence and strength.

How to do it:

• Scoot to the edge of your chair.

• Bow forward, placing your hands on your knees for support.

• Use a bit of momentum to stand up, focusing on driving your hips forward.

• To sit back down, reach your arms out in front of you and lower slowly with control.

Over time, this builds enough strength to stand up without using your arms, protecting your joints and improving your daily mobility.

Final Thought

When you practice these three steps daily, you’ll gain the strength and confidence to stand up with ease, reduce pain, and keep your lower body strong for life.

Because remember:
Move your body better, and you’ll feel better in your body.