Safe Movements: Getting In and Out of Bed

Taking extra care as you move during routine activities is important for controlling back pain. It is vital that you protect your spine while getting in and out of bed.

How can I benefit by learning this skill?

Twisting the spine, even with something as simple as getting in and out of bed, can put extra strain on the spine. The key is to hold the spine steady and secure in its neutral position as you lie down and get up.

How do I perform this skill?

Get on to the bed using your hands and knees. Then slowly lower yourself down, either onto your stomach or onto your side. This allows you to control the position of your back and avoid pain when getting in bed. Reverse this process when you get out of bed.

Are there other recommendations I need to be aware of?

Focus on keeping your back in neutral as you get in and out of bed. Be sure to position your bed sheets so you can move smoothly and comfortable when getting into bed.

What should I watch out for while doing this skill?

Move slowly and keep your core muscles engaged to protect your back as you move in and out of bed.