Why Does My Lower Back Hurt Getting Out of the Car?
Find out why your lower back hurts getting out of the car, possible causes, simple movement tips, and when physiotherapy may help.
Paul Antony
12/26/20258 min read
Why Does My Lower Back Hurt Getting Out of the Car?
If your lower back hurts when getting out of the car, you’re not alone. You may feel fine while sitting or driving, only to experience pain when you turn, move your legs out, and stand up. For some people, the discomfort settles quickly; for others, getting in and out of the car can become one of the most frustrating movements of the day.
Getting out of a car combines several movements at once. After sitting in one position for a while, you need to turn your body, move your hips and legs, shift your weight and stand. If your lower back, hips or pelvis are already sensitive, this transition can reproduce your symptoms.
An irritated SI joint can sometimes contribute to pain around the lower back and pelvis, but it isn't the only possible explanation. Your symptoms may also be related to your lower back, hips, muscles or nerves.
In this guide, we'll explain why getting out of a car can hurt, what you can do to make the movement easier, and when it may be worth getting assessed by a physiotherapist.
Why Does Getting Out of a Car Hurt Your Lower Back?
Getting out of a car might seem like a simple movement, but your body has to coordinate several actions in a short period.
Prolonged Sitting Can Make Your Back Feel Stiff
Long periods of sitting can make your back feel stiff or uncomfortable, particularly if you remain in the same position throughout a journey.
When you finally get out, your body has to move from a relatively fixed seated position into standing. That sudden change can make existing symptoms more noticeable.
This is one reason back pain after driving may feel worse during the first few steps after you leave the car, before gradually easing as you move around.
Getting Out of a Car Involves More Than Standing Up
Think about what happens when you leave the driver's seat.
You may need to:
Turn your trunk towards the door
Move your hips and legs
Rotate your body
Place your feet firmly on the ground
Shift your weight from the seat to your legs
Push yourself up into standing
If your back or hip is sensitive to one or more of these movements, the entire process can trigger discomfort.
That's why back pain getting out of a car can sometimes feel very different from pain experienced while walking.
Your Driving Position May Also Matter
Your seat position won't necessarily be the sole cause of your pain, but spending a long time in an uncomfortable or fixed position can make symptoms more noticeable.
If you're experiencing lower back pain while driving, consider whether your seat allows you to sit comfortably without constantly reaching, twisting or holding yourself in one position.
The goal isn't to find one perfect posture and stay completely still. Changing position and taking opportunities to move during longer journeys can be helpful for many people with back pain.
Could Your SI Joint Be Causing the Pain?
The sacroiliac (SI) joints sit where the lower spine meets the pelvis. They help transfer loads between your upper body and legs during everyday activities.
SI joint pain can be felt around the lower back, buttock or pelvic region. Certain movements may aggravate symptoms in some people.
Why Might SI Joint Pain Hurt During a Car Transfer?
Getting out of a car can involve turning your body, moving your hips and transferring your weight onto one or both legs.
For someone with pain around the SI joint, those movements may reproduce symptoms.
However, it's important not to assume that pain when getting out of a car automatically means you have a sacroiliac joint problem.
SI joint pain getting out of a car is only one possible explanation for this symptom. A proper assessment is needed to understand what may be contributing to your individual pain.
What Else Can Cause Back Pain Getting Out of a Car?
There isn't one single cause of pain during a car transfer.
Depending on the person, symptoms may be influenced by several factors.
Lower Back-Related Pain
Pain or sensitivity originating from structures in the lower back can become more noticeable after sitting or during movements such as bending, rotating or standing.
Hip-Related Problems
Your hip and lower back work together during car transfers. Hip stiffness or pain can change the way you move and may place additional demands on surrounding areas.
Nerve-Related Symptoms
Some people experience back pain alongside symptoms such as pain, tingling, numbness or weakness travelling into the leg.
These symptoms can require a different type of assessment from straightforward muscular stiffness.
Muscle or Joint Sensitivity
Muscles and joints can also become sensitive to particular movements or loads. This doesn't necessarily mean that something has been damaged every time you experience pain.
The important point is that lower back pain when getting into or out of a car can have different causes, so treatment should be based on your symptoms and assessment rather than assuming one diagnosis.
How Can You Get Out of a Car Without Aggravating Your Back?
If getting out of the car is uncomfortable, changing the way you perform the movement may make the transition easier.
1. Move Towards the Edge of the Seat
Before standing, move yourself towards the edge of the seat so that you don't have to pull yourself up from a deep seated position.
2. Turn Your Whole Body Together
Rather than twisting your upper body while leaving your pelvis facing forward, try to coordinate your trunk and hips as you turn towards the door.
3. Bring Your Legs Out
If it feels more comfortable, bring your legs towards the door before standing rather than trying to stand while your body is still twisted inside the vehicle.
This can reduce the amount of rotation required during the transfer.
4. Use Your Legs to Help You Stand
Once your feet are positioned securely, allow your legs to help you rise from the seat.
Move in a controlled way rather than rushing through the movement.
5. Don't Force Through Sharp or Worsening Pain
A little stiffness when changing position isn't necessarily a sign of damage, but repeatedly forcing a movement that produces significant or worsening pain isn't a good strategy.
If you're continually modifying your daily activities because of the pain, it may be time to get your symptoms assessed.
How Can You Reduce Back Pain During Long Car Journeys?
If back pain from driving is becoming a regular problem, consider the journey as a whole rather than focusing only on the moment you leave the car.
Adjust Your Seat for Comfort
Make sure you can comfortably reach the controls without constantly stretching or twisting.
Your position should allow you to drive safely without feeling that you need to hold your body rigidly in place.
Avoid Staying in One Position for Too Long
Even a comfortable position can become uncomfortable if you stay in it for a long period.
On longer journeys, take appropriate breaks when possible. Get out of the vehicle, walk around and allow your body to move.
Keep Moving After Driving
If your back feels stiff after a journey, gentle movement may be more useful than immediately lying down and avoiding activity.
For many common forms of low back pain, staying active and gradually returning to normal activities are important parts of recovery.
Build Strength and Mobility Over Time
If your back repeatedly becomes uncomfortable during driving, the answer may not simply be a different seat position.
A physiotherapy assessment can help determine whether factors such as strength, mobility, movement habits or load tolerance may be contributing to your symptoms.
Can Physiotherapy Help With Lower Back Pain?
If lower back pain while driving or getting out of the car keeps returning, physiotherapy may help identify what is contributing to the problem.
Treatment isn't necessarily about simply massaging the painful area or telling you to rest.
A physiotherapist may assess how your symptoms respond to movements, how your back and hips are functioning, and which everyday activities are aggravating your pain.
Exercise and Strengthening
Exercise can be an important part of physiotherapy for back pain.
Depending on your assessment, your programme may include exercises designed to improve:
Strength
Mobility
Trunk and core capacity
Hip strength
Movement control
Tolerance for everyday activities
The right exercises depend on the individual. A movement that feels appropriate for one person may not be suitable for another, particularly when symptoms are severe or accompanied by neurological symptoms.
Manual Therapy Where Appropriate
Hands-on techniques may sometimes be included as part of physiotherapy treatment.
However, manual therapy is generally more useful when it forms part of a broader rehabilitation plan rather than being the only treatment.
Education and Self-Management
A major part of physiotherapy for lower back pain can involve understanding what aggravates your symptoms and learning how to manage your everyday activities.
This may include advice around:
Driving
Movement
Activity levels
Exercise
Gradually returning to normal activities
Managing flare-ups
The aim is to help you become more confident with movement and better equipped to manage your symptoms over time.
When Should You See a Physiotherapist for Back Pain?
You may benefit from a professional assessment if:
Getting into or out of your car repeatedly causes pain
Your symptoms keep returning
Driving is becoming difficult or uncomfortable
Your back pain is affecting work, exercise or daily activities
You're avoiding movements because you're worried about making the pain worse
Your symptoms aren't improving
You aren't sure what is causing the pain
A physiotherapist can assess your symptoms and movement and develop an appropriate treatment and rehabilitation plan.
If you're looking for back pain physiotherapy in Neath, Physora Physio can assess your symptoms and help you work towards returning to comfortable everyday movement.
When Should You Seek Urgent Medical Help for Back Pain?
Most episodes of lower back pain aren't an emergency, but some symptoms require prompt medical assessment.
Seek urgent medical attention if back pain is accompanied by concerning symptoms such as:
New difficulty controlling your bladder or bowel
Numbness around the genitals, buttocks or inner thighs
Significant or rapidly worsening weakness in the legs
Severe symptoms following a serious injury or accident
Other severe or rapidly worsening symptoms that concern you
Don't rely on an online article to diagnose these symptoms.
Frequently Asked Questions
Why does my lower back hurt when I get out of the car?
Getting out of a car involves changing from prolonged sitting to standing while turning your body, moving your hips and transferring your weight. If your lower back, hips or pelvis are sensitive, this combination can reproduce pain. There can be several possible causes, so persistent symptoms may need individual assessment.
Why does sitting in a car make my back hurt?
Long periods of sitting can make your back feel stiff or uncomfortable, particularly when you remain in one position for an extended journey. Your seat position, driving habits and existing back or hip symptoms may also influence how you feel.
Can SI joint pain make it difficult to get out of a car?
It can contribute to discomfort during certain movements, including turning and transferring your weight when getting out of a car. However, pain during a car transfer doesn't automatically mean that the SI joint is the cause.
How should I get out of a car with back pain?
Try moving towards the edge of the seat, turning your body and hips together, bringing your legs out before standing and using your legs to help you rise. Move in a controlled manner and avoid repeatedly forcing movements that cause significant or worsening pain.
Can physiotherapy help with back pain from driving?
Physiotherapy may help identify factors contributing to your symptoms and provide an individualised plan that can include exercise, strengthening, mobility work, movement advice and other appropriate treatment techniques.
Don't Let Back Pain Keep You From Getting Where You Need to Go
If getting in or out of your car has become something you dread, you don't necessarily have to keep working around the pain.
At Physora Physio Neath, we can assess your symptoms, understand how they affect your everyday movements and help you work towards getting back to the activities that matter to you.
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