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Sit-to-stand practice with arthritis: getting up from a chair more easily (UK guide)

Written by Louis Maxwell — First Contact Practitioner, HCPC PH128483.

Clinical review status: not yet recorded

Practising standing up from a chair is one of the most useful exercises you can do with sore hips or knees, because it trains the muscles you need for the toilet, the bed and the car. Sit near the front of a sturdy chair with your feet hip-width apart, lean slightly forwards and stand up slowly using your legs, then sit back down with control. The NHS suggests aiming for 5 slow repetitions. Using your hands or a higher seat to start with is fine. Build up over weeks, on at least 2 days a week. If getting up is becoming harder quickly, or you have had a fall, see a GP or ask about NHS…

Practising standing up from a chair is one of the most useful exercises you can do with sore hips or knees, because it trains the muscles you need for the toilet, the bed and the car. Sit near the front of a sturdy chair with your feet hip-width apart, lean slightly forwards and stand up slowly using your legs, then sit back down with control. The NHS suggests aiming for 5 slow repetitions. Using your hands or a higher seat to start with is fine. Build up over weeks, on at least 2 days a week. If getting up is becoming harder quickly, or you have had a fall, see a GP or ask about NHS physiotherapy.

This guide is about one movement: getting up from a chair more easily. For a fuller programme, see our beginner's strength training guide and chair exercises for older adults. If you are rebuilding after a bad spell, start with getting your strength back after a flare.

Why getting up from a chair matters

Standing up uses your thigh, hip and buttock muscles. When arthritis makes standing painful, it is natural to do it less, and the muscles get weaker, which then makes standing harder still. Practising the movement on purpose, in a safe way, can break that cycle.

Exercise to strengthen muscles is a core part of osteoarthritis care in NICE guidance. The NHS says adults aged 65 and over should do activities that improve strength, balance and flexibility on at least 2 days a week, and that if you have fallen or are worried about falling, these exercises will help make you stronger and more confident on your feet.

Setting up safely

  • Use a solid chair without wheels, with its back against a wall so it cannot slide
  • Wear supportive shoes and use a non-slip floor — no loose rugs
  • If balance is a worry, have a kitchen worktop or a sturdy table in front of you, or someone standing beside you
  • Take your usual pain relief plan into account, and choose a time of day when your joints are less stiff

The sit-to-stand, step by step

The NHS describes the sit-to-stand like this:

  • Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards
  • Stand up slowly using your legs, not your arms. Keep looking forward, not down
  • Stand upright, then slowly sit down, using your hands or arms just to guide you if possible
  • Aim for 5 repetitions. The slower the repetitions, the better

It can help to slide your feet back a little so they are under your knees, and to think "nose over toes" as you lean forward before you push up. Breathe out as you stand.

Make it easier or harder

Easier — if 5 feels like too many, or a joint is sore:

  • use a higher seat, or add a firm cushion
  • push up with your hands on the chair arms or your thighs
  • do fewer, with a rest between each one
  • practise just leaning forward and taking your weight onto your feet, without standing all the way up

Harder — when 5 feels comfortable:

  • sit down more slowly, or pause just above the seat before you sit
  • use your hands less, then not at all
  • add a few more repetitions, or a second set after a rest
  • move to a slightly lower chair, only if your joints are happy with it

Change one thing at a time and stay at each level for a week or two. If you have had a hip or knee replacement, follow your surgical team's advice about chair height and how far to bend.

How much discomfort is OK?

Muscles that are starting to work again may ache a little, and some joint discomfort is common when you begin. As a general guide, mild aching that settles within a day is usually fine. If a joint becomes more swollen or the pain is clearly worse the next day, go back to an easier level. If a joint is hot, red and swollen, rest it and get advice. A physiotherapist can tailor this to your joints — in many areas you can refer yourself to NHS physiotherapy. See NHS physiotherapy and waiting lists.

Low sofas, toilets and cars

Practice helps, and so does the right height. An occupational therapist can suggest chair or bed raisers, a raised toilet seat or toilet frame, and grab rails. Ask your GP, or ask your local council for a free care needs assessment. Our joint protection guide has more ways to make daily tasks easier. If you use a walking aid, keep it within reach before you stand — see choosing mobility aids.

If you help someone stand

  • Stand beside them, not in front, and let them do as much of the work as they can
  • Do not pull on their arms or let them pull on your neck
  • If they cannot stand without you lifting, stop — ask for a physiotherapy or occupational therapy review and a carer's assessment for yourself

When to get help

  • Sit back down if you feel dizzy or light-headed on standing, and tell your GP if it keeps happening — some medicines can cause it, so ask about a medication review and do not stop prescribed medicines yourself
  • See a GP if getting up is getting harder over weeks, or after any fall. They may refer you to a falls service for strength and balance training — see confidence after a fall
  • Contact NHS 111 for a hot, swollen joint with a high temperature or feeling unwell
  • Call 999 for chest pain, severe breathlessness, or if someone has fallen and cannot get up or may have hurt their head, neck, back or hip

Frequently asked questions

Is it cheating to use my hands?

No. Using your hands is a sensible starting point. Aim to use them a little less over time, as the NHS suggests using your arms only to guide you if possible.

How long until it gets easier?

It varies. Many people notice small changes after a few weeks of regular practice. Keep a simple note of how many you can do, so you can see progress.

My knees click when I stand. Should I stop?

Clicking or creaking without pain or swelling is common with arthritis and is not usually a reason to stop. If it comes with pain, locking or the knee giving way, ask a GP or physiotherapist. See our knee exercises guide and hip exercises guide.

Sources and further reading

Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist, physiotherapist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.

Continue with related help

Last updated 2026-10-20. This is general information, not a substitute for personalised medical advice.

Sources and references

  1. NHS: Strength exercises (sit-to-stand)
  2. NHS: Physical activity guidelines for older adults
  3. NHS: Sitting exercises
  4. NICE NG226: Osteoarthritis in over 16s — diagnosis and management
  5. NICE NG249: Falls — assessment and prevention in older people
  6. NHS: Falls (what to do, falls services and prevention)
  7. NHS: Physiotherapy
  8. Versus Arthritis (now Arthritis UK): Exercising with arthritis