How to Safely Get Out of Bed: A Step-by-Step Guide to Protect Your Back

Getting out of bed might seem simple, but doing it the right way can prevent serious back injuries and falls. Follow these four essential steps.

What This Video Teaches

Getting out of bed correctly requires a four-step sequence that protects your spine, engages your core muscles, and prevents falls. The key is moving deliberately and maintaining control throughout the entire process. This technique works for anyone—whether you’re recovering from an injury, managing chronic pain, or simply want to maintain better movement habits as you age.

The video demonstrates each step clearly, showing proper hand placement, body positioning, and muscle engagement. By following this exact sequence, you reduce your risk of:

• Straining your lower back
• Falling out of bed or losing balance
• Dizziness or disorientation
• Injury to your spine or joints

The Four Steps to Safe Bed Exit

Step 1: Move Away From the Edge

Action: Scoot yourself back approximately 10 centimeters (about 4 inches) from the edge of the bed while still lying down.

Why it matters: This small movement prevents you from accidentally falling out of bed during the transition to sitting. It gives you a safe zone to work in.

Step 2: Raise Your Legs

Action: Bend both your knees so that the soles of your feet are flat on the bed mattress. Move your feet as close as possible to your buttocks.

Why it matters: This position creates leverage and stability. It engages your leg muscles and prepares your body for the pivot movement. Your feet being close to your body gives you better control.

Step 3: Pivot to One Side

Action: In one smooth, controlled movement, rotate your entire body to one side. As you pivot, tighten your abdominal and back muscles as if bracing for impact.

Grip: Reach across your body and grasp the edge of the bed with the hand that’s furthest away from it. Position your grip roughly in line with your shoulder.

Why it matters: Contracting your core muscles protects your spine from dangerous twisting motions. Holding the bed edge keeps you stable and prevents falls. This is the most important step for back protection.

Step 4: Sit Upright

Action: Swing both legs over the side of the bed in one movement. Push down with your left hand and right elbow to lift your torso up into a sitting position. Keep your back as straight as possible throughout.

Support: Once you’re sitting, continue to hold the edge of the bed with both hands for stability before you stand.

Why it matters: This controlled movement keeps your spine aligned. Using your arm strength instead of back muscles reduces injury risk. Hand support prevents you from toppling forward.

What NOT to Do

❌ Never suddenly swing your legs over the side and strain to sit up.

This common mistake twists your torso while your weight is distributed unevenly, creating maximum stress on your lower back. It’s one of the leading causes of bed-related back injuries in older adults.

❌ Don’t rely only on your arms and back to lift yourself.

This puts all the strain on the muscles and joints you’re trying to protect. Use the sequence above to engage your core and leg muscles instead.

Tips for Success

• Slow and steady: Take your time. There’s no rush getting out of bed. Speed increases your injury risk.
• Practice daily: Do this sequence every morning and every time you get out of bed during the day. Your muscles will remember the pattern.
• Use the edge: Always hold the bed edge or a nearby stable object. This single habit prevents most falls.
• Pause if needed: If you feel dizzy or unsteady, pause and hold onto the bed for 10-15 seconds before proceeding.
• Ask for help: If you have mobility issues, balance problems, or just feel unsure, ask a family member or caregiver to assist. There’s no shame in it.

When to Seek Medical Help

Stop and contact your doctor if you experience:

• Sharp pain in your back, neck, or joints
• Numbness or tingling in your legs or feet
• Persistent dizziness or balance problems
• Weakness that prevents you from getting out of bed
• Any fall or injury related to this movement

Download Your Action Plan

Print or save this guide to your phone for quick reference. Follow these four steps every time you get out of bed.

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About dontfall.com: We provide simple, evidence-based guidance on fall prevention for seniors and older adults. Our goal is to help you stay independent, active, and safe at home.