Senior Health News Team · August 14, 2026

What This Video Teaches

Getting in and out of a chair on crutches requires a different technique depending on whether the chair has armrests. Both methods protect your injured leg, keep your crutches from sliding out from under you, and prevent falls during the transition. This works whether you’re recovering from a leg injury, managing a temporary mobility limitation, or building confidence with crutches for the first time.

The video demonstrates both techniques clearly, showing proper crutch placement, hand positioning, and weight distribution. By following this exact sequence, you reduce your risk of:

• Losing balance during the stand-up or sit-down transition
• Putting weight on your injured leg
• Crutches sliding on an unstable surface
• Falling backward or forward while lowering into the chair

Getting Up: Chair Without Armrests

Step 1: Scoot Forward

Action: Move yourself toward the front edge of the chair before attempting to stand. Being too far back makes it difficult to bring your body forward over your foot.

Why it matters: Starting too far back in the chair forces you to lean too far forward to stand, increasing your risk of losing balance.

Step 2: Position Your Crutches and Hands

Action: Bring both crutches to your unaffected side and hold them with one hand. Place your other hand on the seat of the chair for additional support.

Why it matters: Keeping both crutches together on one side frees your other hand to brace against the chair, giving you two points of stability instead of one.

Step 3: Stand Using Your Good Leg

Action: Put most of your weight through your uninjured leg, keep your injured leg forward and unweighted, and press down lightly through your hand on the chair. Count to three, then stand.

Why it matters: Your good leg does the actual lifting — the crutches and chair hand are there for balance, not for pushing yourself up.

Step 4: Reposition Your Crutches

Action: Once standing, move one crutch to the other side so you have one crutch under each arm before walking.

Why it matters: Standing on two crutches, rather than a hand on the chair, gives you full support before you start moving.

Getting Up: Chair With Armrests

Step 1: Scoot Forward

Action: Same as above — move to the front edge of the chair before standing.

Step 2: Position Your Crutches and Hand

Action: Hold both crutches together in one hand, making sure they rest on a stable, non-slippery surface. Place your other hand on the armrest.

Why it matters: The crutches provide light balance only — the armrest is your main support for pushing up.

Step 3: Push Up Through the Armrest

Action: Put weight through your good leg and push up through the armrest at the same time. Count to three, then stand.

Why it matters: The armrest gives you a stable, fixed point to push from, which is more reliable than pushing off crutches alone.

Step 4: Reposition Your Crutches

Action: Bring the second crutch to the other side once you’re fully standing.

Sitting Back Down

Action: Reverse the process — back up until you feel the chair touching the back of your legs, bring both crutches to one side (or keep one hand on the armrest), reach back for the chair or armrest, bend at the knee, and lower yourself slowly into the seat.

Why it matters: Backing up until you feel the chair confirms your position without needing to look behind you, which can throw off your balance.

What NOT to Do

✗ Don’t push off hard on your crutches to stand.
Crutches are for balance during this movement, not for bearing your full weight as you rise. Pushing off too hard can cause them to slide out from under you.

✗ Don’t attempt this on an unstable or slippery surface.
Always make sure your crutch tips are on solid, dry ground before starting the stand-up or sit-down sequence.

Tips for Success

• Scoot forward first: Always start by moving toward the edge of the chair — this single step makes the entire process easier and safer.
• Keep crutches together on one side: This frees your other hand for a second point of support.
• Move deliberately: Rushing increases your risk of losing balance during the transition.
• Check the surface: Confirm your crutch tips are on stable ground before you begin.

When to Seek Medical Help

Stop and contact your doctor if you experience:

• Sharp or worsening pain in your injured leg
• Numbness or tingling in your hands or arms from crutch use
• Persistent instability getting in or out of chairs
• Any fall or near-fall related to this movement

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Download Your Action Plan: Print or save this guide to your phone for quick reference. Follow these steps every time you get in or out of a chair while using crutches.

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About Senior Health News: 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.

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.