Log Roll Low Back Pain Self Care
The log roll is a strategy that allows you to get into bed or a lying down without causing more pain or discomfort.
It is important to keep your abdominals engaged.
Start by sitting at the edge of your bed. Contract your abs and guide yourself down, pivoting at your hip, so that as your legs come up, your torso lowers down. Then to get onto your back, move knees, hips, shoulders together at the same rate. This will not allow any twisting in your back.
To stay on your back, place a pillow underneath your knees to relieve pressure on your back. If you choose to sleep on your side, place a pillow between the knees to your back in alignment.
To return to sitting, perform everything in reverse. Knees, hips and shoulders move together to get you onto your side. Always keeping your abdominals engaged. Once on your side, swing your legs off the edge of the bed and push through your elbow to get you to an upright position.