Sitting down and getting up

Sitting is an inevitable part of daily life. However, for older adults living independently, prolonged sitting or improper posture while seated can lead to discomfort, pain, and even difficulty getting up.

Common scenarios and concerns	Lifestyle and equipment options to help you
Poor posture: Slouching or hunching while sitting can lead to pain and discomfort. This can lead to back pain, neck pain, fatigue, and reduced lung capacity.	Posture awareness: Practice good posture throughout the day. Ergonomics: Ensure chairs and workstations are ergonomically designed for proper back and neck support.
Discomfort and pain: Long periods of sitting can cause pain in the back, legs, and buttocks. This can lead to discomfort, reduced mobility, and difficulty participating in activities.	Regular breaks: Get up and move around every 30 minutes. Stretching: Regularly stretch your legs and back muscles. Cushioning: Utilise supportive cushions for added comfort.
Difficulty getting up from a seated position: Weakness in leg muscles can make standing up challenging. This can lead to increased fall risk and reduced independence.	Strengthening exercises: Work on strengthening your leg muscles. Assistive devices: Consider grab bars or a raised toilet seat.

Common scenarios and concerns

Lifestyle and equipment options to help you

Poor posture: Slouching or hunching while sitting can lead to pain and discomfort.

This can lead to back pain, neck pain, fatigue, and reduced lung capacity.

Posture awareness: Practice good posture throughout the day.

Ergonomics: Ensure chairs and workstations are ergonomically designed for proper back and neck support.

Discomfort and pain: Long periods of sitting can cause pain in the back, legs, and buttocks.

This can lead to discomfort, reduced mobility, and difficulty participating in activities.

Regular breaks: Get up and move around every 30 minutes.

Stretching: Regularly stretch your legs and back muscles.

Cushioning: Utilise supportive cushions for added comfort.

Difficulty getting up from a seated position: Weakness in leg muscles can make standing up challenging.

This can lead to increased fall risk and reduced independence.

Strengthening exercises: Work on strengthening your leg muscles.

Assistive devices: Consider grab bars or a raised toilet seat.

Common challenges associated with sitting

Poor posture: Slouching while sitting puts unnecessary strain on your back, neck, and shoulders, leading to pain and stiffness. Over time, poor posture can also contribute to breathing difficulties and reduced lung capacity.
Discomfort and pain: Extended periods of sitting can strain your muscles and joints, resulting in back pain, leg aches, and discomfort in the buttocks. This discomfort can limit your mobility and participation in daily activities.
Difficulty getting up from a seated position: As we age, muscle weakness, particularly in the legs, can make it challenging to stand up from a seated position. This can increase the risk of falls and hinder your independence.

Maintaining good posture while sitting

Be mindful of your posture: Throughout the day, consciously check your alignment. Imagine a string gently pulling your head up towards the ceiling, keeping your shoulders relaxed and down, and your spine in a neutral position.
Ergonomics are your friend: At home, ensure your workspaces are ergonomically designed. Use chairs with good back support and adjustable heights. Avoid hunching over desks or using chairs that don't provide adequate support.
Regular breaks are key: Sitting for extended periods of time is detrimental to your health. Set a timer to remind yourself to get up and move around every 30 minutes, even if it's just for a few minutes of walking or light stretches.

How to check whether a chair is the right size for you

Feet: Your feet should be flat on the floor when you're sitting down. If your feet are dangling or if you have to reach up to touch the floor, the chair is too high. If your knees are bent at more than a 90-degree angle, the chair is too low.
Bottom: Your bottom should reach the back of the seat. There should be about two inches of space between the back of your knees and the edge of the seat. If there's too much space, the chair is too deep. If there's not enough space, the chair is too shallow.
Back: Your back should be supported by the backrest from seat level upwards. The backrest should be high enough to support your entire back, and it should be curved to provide lumbar support. If the backrest is too low or too flat, it won't provide enough support for your back.
Ankles, knees, and hips: Your ankles, knees, and hips should be at about 90° when you're sitting in the chair. If your ankles are bent too much or too little, the chair is too low or too high. If your knees are bent at more than a 90-degree angle, the chair is too low. If your hips are higher than your knees, the chair is too high.
Thighs: Your thighs should be parallel to the floor. If your thighs are sloping downward, the chair is too low. If your thighs are sloping upward, the chair is too high.
Arms: Your arms should be comfortably supported by each armrest. The armrests should be about the same height as your elbows when you're sitting up straight. If the armrests are too high or too low, they won't provide enough support for your arms.
Shoulders: Your shoulders should be level, not hunched or leaning. If your shoulders are hunched or leaning, the chair isn't providing enough support for your back.

Tips for a comfortable and pain-free sitting experience

Stretching: Regularly stretching your legs, back, and core muscles can improve flexibility, reduce stiffness, and minimise discomfort while sitting.
Supportive cushions: Consider using lumbar support cushions for your lower back or wedge cushions to promote proper spinal alignment. Opt for cushions made from high-density foam for better support.
Adjustable furniture: Adjustable chairs that allow you to modify the seat height and backrest angle can help you achieve optimal comfort and support.

Equipment and aids to help you sit down and get up

Strengthening exercises: Working on strengthening your leg muscles, particularly your quadriceps, can significantly improve your ability to rise from a seated position with ease.
Grab bars: Installing grab bars near your chair or toilet can provide additional support and stability when standing up. Ensure they are securely mounted at a comfortable height for you to grab easily.
Raised toilet seats: A raised toilet seat can make a significant difference by reducing the distance you need to lift yourself, making it easier and safer to get up and down from the toilet.
Shower chairs: A stable shower chair allows you to sit safely while showering, reducing the risk of falls in the slippery bathroom environment.
Cushions: Consider using supportive cushions on chairs to improve comfort and provide additional lumbar support for your back.

Additional things to consider

Maintain a healthy weight: Excess weight puts additional strain on your joints and muscles, making it more uncomfortable to sit for extended periods.
Stay hydrated: Drinking plenty of water helps maintain joint health and flexibility, reducing aches and pains associated with prolonged sitting.
Seek professional guidance: If you experience chronic pain or difficulty maintaining good posture while sitting, consulting a physiotherapist can provide personalised guidance and exercises to address your specific needs.

Where to buy equipment to help you sit down and get up

Plymouth City Council, NHS Devon, and Livewell Southwest have jointly commissioned NRS Healthcare to deliver the Safe+Well service, and they have over 2,500 daily living aids that you can purchase by mail order, telephone, or online.

View the Plymouth Safe+Well website

NRS has a dedicated phone line with a trained team of specialists who can answer any questions you might have. Just call 0345 6461860.

Other places to buy equipment from:

Free assessment tool: Select the area of difficulty that is relevant to you. You will then be asked a few questions to guide you towards helpful daily living aids.
Free telephone advice line: Complete the online form, and we will contact you to arrange a convenient time to call.