You may be suffering with back pain right now, and even the smallest movements, like how to get out of bed with back pain, can feel unbearable. It’s frustrating. You want to rest and recover, but every attempt to lie down or stand up sends a sharp reminder that your spine isn’t happy.
When your back is sore, the way you move matters. Sudden twisting or bending can make things worse. Learning how to get out of bed with back pain safely helps protect your spine and reduce strain on the muscles and joints that are already sensitive.
Dr. Notley, a Winnipeg Chiropractor and Athletic Therapist, demonstrates two simple, practical ways to move that can help minimize pain.
You can follow along in this short video: How to Get In and Out of Bed When You Have Back Pain.
Method One: The Short Stop Position
This first method works well for people who find bending or sitting painful. Stand beside your bed and slide your hands down your thighs as your hips flex forward. This hip-hinging movement, called the short stop position, keeps your spine neutral.
Place one hand on the bed for balance, lift the leg closest to the bed onto the mattress, and lower yourself with control using your arms. Bring the second leg up once you’re seated. Move slowly and avoid twisting.
When you’re ready to stand, simply reverse the order. Slide one leg off, press through your arms, and hinge forward from your hips to rise. This is one of the safest ways to move when getting into or out of bed with back pain.
Method Two: Rolling Onto the Bed
If it hurts to sit or bend, this technique may feel easier. Stand facing away from the bed and move into the short stop position. Sit down slowly, then lower yourself onto one elbow as you lift your legs up. Once your legs are supported, roll onto your shoulder, then turn your hips and pelvis together to lie on your back.
This method reduces twisting and keeps your spine supported. To get up, roll onto your side first, use your arms for support, and swing your legs down toward the floor as you push yourself upright.
Both of these methods make getting out of bed with back pain safer and more manageable.
Why These Methods Help
These movements reduce torque on the lower spine and allow your hips and arms to take on the effort instead. They help prevent the sudden shearing forces that often worsen pain.
Patients who learn how to get out of bed with back pain properly often feel more confident and less tense, which can also decrease muscle guarding and sensitivity.
If your back pain persists, worsens, or radiates down your legs, it’s a good idea to get checked. Dr. Notley, your Winnipeg Chiropractor and Athletic Therapist, can assess your spine and help you move better with less pain.
Learning the right way to move is an important part of recovery. Knowing how to get out of bed with back pain safely is a small but powerful step toward protecting your back and starting your day with more comfort.
Originally posted on May 17, 2022 @ 4:39 pm