Top tips for getting in and out of bed

Many callers to our Helpline tell us that mornings can be a particularly painful time of day. After lying still all night, muscles and joints become stiff, making back pain feel much worse, and sitting upright to get out of bed can be very difficult.

Thankfully, there’s an easier way of getting out of (and into) bed that puts less strain on your back. This method involves turning onto your side, so if you’re too close to the edge of the bed, move nearer to the middle. To do this, lie on your back, lift your bottom up off the bed and shuffle sideways.

Now you’re ready to start.

1. Bend your knees slightly and roll over so that you’re lying on your side. Try to do this in one movement, with your upper body moving at the same time and in the same direction as your knees to avoid twisting.
2. Once on your side, allow your feet and calves to drop over the edge of the bed.
3. At the same time, push yourself up into a sitting position using your elbow, forearm and hands.
4. Stay sitting on the side of the bed for a while to get your balance.
5. To stand up, try putting a hand on each thigh and press downwards while leaning forward to get into a standing position.

Stretches to help you get out of bed

If you’re feeling too stiff to get out of bed, here are three stretching exercises you can try first.

1. Lie on your back and bend your knees with your feet flat on the bed. Allow your knees to gently rock from side to side.
2. Bring your bent knees to the middle and straighten one leg at a time, keeping the heel of the leg you’re straightening in contact with the bed so that your heel is sliding down the sheet. Pull it back up in the same way so that your knee is bent again. Repeat this with the other leg.
3. Gently bring one knee up towards your chest as far as you comfortably can, holding your hand under your thigh or knee for support. Then put your foot back on the bed and repeat on the other side.

How to get into bed more comfortably

To get into bed more comfortably, do the reverse of getting out.

1. Sit on the edge of the bed as far in as you can.
2. Lower your upper body sideways towards the pillow, supporting yourself with your elbow and arms on the bed.
3. At the same time, bring both legs up onto the bed. It’s better to try to do this in one move. If this is very difficult, try bringing one leg up onto the bed as you’re leaning down towards the pillow, then bring the other leg up.
4. When you’re ready, roll onto your back. Lift your bottom up off the bed to make small sideways shuffle movements if you need to bring yourself more towards the centre.

We’ve got more guidance on daily living after fractures in our factsheets.