Do You Have Trouble Getting On and Off The Floor?

Grandkids don't understand.....or care


When we’re young and feel like little superheroes, getting on the floor and getting up again is as basic as 1+1=2.

When we get a bit older though, that changes just a bit doesn’t it? Of course, it does. The older we get, the less likely we are to be found on the floor.

That’s fine and dandy for most of us because our kids grow up and you never really have a need to get back down on that floor.


One day, most of us will have grandkids come along. Those cute little faces want grandpa and grandma to look at this cool thing they’re doing or this neat thing they’re playing with. The problem is, they always seem to want you down in the floor with them.

Well, for some of us, that really creates an issue because we stopped doing that some time ago. In a moment, I'll share a personal story but, here’s the thing; those that have stayed active and involved in diet and exercise will likely still have very few problems getting down on the floor and getting back up.

Those that have not maintained will need to reconsider priorities. Many of us fall off for different reasons. Some examples may be that we get busy. It’s hard to find time to work out or go for a walk after a full day of work while raising kids and trying to feed a family.

Some have had pain to the point where they started slipping into what is called fear avoidance behavior. That’s when we start withdrawing from activities we love. Things that really feed our souls. Then we physically start to de-condition. We de-condition after only 7 days. Imagine where we are physically after several years of being relatively inactive.

Yet another reason may just be simple laziness. I myself have been guilty of being lazy and inactive and different times in my life. In fact, I'll share a bit of my personal testimony tinged with some education and research. 

For the last 8 months, I have been engaged in a transformation of sorts. I was big in athletics in high school and college. Then life took over. I got busy. I didn't have enough money, in the beginning, to afford a gym membership even if I wanted one. Then, once the habit of working out is out of your system, you start enjoying being lazy. It's harder and harder to make yourself care about diet and exercise. That inactivity leads to de-conditioning. De-conditioning leads to weakness. Inactivity leads to weight gain. Weight gain leads to painful joints and backs and all of that can combine to wind up in depression. Depression worsens chronic pain. 

We can legitimately and very easily wind up in a cycle of downward spiraling that takes real effort, attention, and work to get out of. Back in September of 2020, I decided I've had enough of this ride and I'd like to step off of it now. Thank you very much. Since then, I have lost 45 pounds and built muscles and abilities that have been absent for well over a decade. And I'm here to tell you that it feels great. Not only physically but also from a mental aspect. 

I tell patients that we all have a due date. Are you going to roll over and give up and just let the steam roller take you out passively? Or are you going down fighting and skidding in sideways with the rubber tires smoking and screaming? 

I am interested in skidding sideways with the tires screaming and smoking. My point is, if we are weak, we know that activity and doing the things we are weak in repeatedly will then lead to getting stronger at that activity. That will allow us to get better at it. If getting up out of the floor is difficult, you have to get on the floor and get off of the floor repeatedly so that you build that skill back up. So that you re-condition the muscles that enable the activity. 

I will share with you all that I hated going down steps 8 months ago. It hurt my knees, ankles, and legs. Now, they don't hardly bother me at all. In fact, I RUN back up them sometimes! Eight months ago, getting into the floor was not something I had much interest in. Now, as a regular part of my Mirror gym workouts, I get up and down on the floor probably 50 times a week all together. 

The point is not to boast but to tell you that real intention and effort toward improving is available to all of us. It's just taking that first step. Sometimes that's a visit to see someone like me to get some relief from that back pain that is keeping you from getting more active. Sometimes, that first step is to a personal trainer. It might be to a nutritionist or it could be to the internet to buy that Mirror gym or a Peloton. Maybe it's just deciding you're going to walk around your block a time or two. 

Whatever that first step is, just remember a few key concepts:

1. Movement is healing - motion is the lotion for the joints. People have traumatic surgery and are walking the hospital hallways the next day. When you move, you heal, you get stronger, your abilities expand, and your world expands from there. 

2. Hurt does not mean harm - when you are de-conditioned and have pain, many activities may hurt. As long as it doesn't feel harmful, it is typically OK to keep going and working through the hurt. Healing is usually on the other side because recall the fact that movement is healing. 

3. A lot of pain and inactivity is all tied back to your mental space - if you have been in pain for a long time, part of the work needs to by physical but part of it needs to be cognitive. Get a book called Back In Control by Dr. David Hanscum. Thank me later. 

4. Weight Watchers is the most effective, long-term solution I have been able to identify when it comes to diet and nutrition. WW has so many resources and such a track record that those that buy-in are almost guaranteed success. It's not a diet. It is an eating coach and it could not be any easier to get started and follow. Most diets are not sustainable. Weight Watchers is sustainable. It's lifetime and lifestyle change for the better if you just go along with it. 

I have given you some ideas, I've given you some solutions, and hopefully, I've given you some inspiration. I promise you, if I can get on and off of the floor given where I was physically 8 months ago, you can too. You just have to decide you will and then jump in head first. 

Let's hit the finish line with our tires smoking!


Dr. Jeff Williams, DC, FIANM is a Fellowship-trained Neuromusculoskeletal specialist, Orthopedic specialist, and chiropractor in Amarillo, TX. As an Amarillo chiropractor, Dr. Williams treats chronic pain, disc pain, low back pain, neck pain, whiplash injuries, and more. Dr. Williams is also the host of The Chiropractic Forward Podcast ( Through the podcast, Dr. Williams teaches fellow chiropractors and advocates weekly for evidence-based, patient-centered practice through current and relevant research. If you have any questions for Dr. Williams, feel free to email at [email protected] Learn more about Dr. Williams and his practice at

Dr. Williams was voted Best Chiropractor In Amarillo in the Best of Amarillo 2020. Dr. Williams's full-time Amarillo chiropractic practice is Creek Stone Integrated Care at 3501 SW 45th St., Ste. T, Amarillo, TX 79109. If you are searching for a chiropractor near me, Dr. Williams is your Amarillo Chiropractor.  







Jeff Williams, DC, FIANM

Jeff Williams, DC, FIANM


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