Hurts To Bend Or Crouch Down? Try These 3 Easy Fixes

Dr. Alyssa Kuhn, arthritis expert, shows us how:

Three ways

It has to do with mobility, body mechanics, and habituation:

• Wall tilt with arm raise: stand with your back against a wall, feet slightly forward, and tilt your hips back so your lower back presses into the wall. Maintain that contact as you raise one arm, then the other, resisting your back’s tendency to arch. Keep your arms lower if your back lifts off the wall, and progress to raising both arms together once stable. This strengthens your core and corrects anterior pelvic tilt.
• Pillow press sit-back: sit on a chair holding a pillow at chest height. As you sit back, press the pillow straight out in front of you; bring it back as you stand up. This teaches you to bend at your hips first, not your knees, reducing knee strain and building hip and glute strength. Once it feels natural, remove the chair but imagine it’s still behind you, keeping the same hip-first motion while pressing the pillow.
• Heel-toe balance shifts: with light upper-body support, lift your heels, then your toes, alternating to train forwards-backwards balance control. Once steady, reduce the support and when you’re ready, try it without holding on, keeping a wall behind you for safety. This improves balance and confidence when bending down.

Once you feel stable and stronger, rehearse the real action—picking up an object from a low step or the floor, or tying a shoelace—using proper hip movement and controlled weight shifts to build comfort and confidence.

For more on all of this plus visual demonstrations, enjoy:

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Take care!