Can you squat down to the floor and come up again with a straight back? Coming up from a squat while keeping the back straight is the best way to stand up if you want to keep your back healthy and legs strong. It is a safe way of coming up from the floor if you have back pain. This movement strengthens the legs and keeps the back in a neutral position, thus allowing you to pick things of the floor or lift without straining your back. In my yoga therapy work I have found that many people, with or without back pain, find it challenging to come up in this way. This blog demonstrates how to master coming up from the squatting position in 5 easy steps.