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Protecting Your Back & Neck

Back Safety: Getting Into and Out of Bed

Good posture protects your back when you sit, stand, and walk. It is also important while getting into and out of bed. Follow the steps below to get out of bed. Reverse them to get into bed.

Man lying at edge of bed on his side.
Roll Onto Your Side

Step 1. Roll Onto Your Side

  • Keep your knees together.

  • Flatten your stomach muscles to keep your back from arching.

  • Put your hands on the bed in front of you.

Man lying at edge of bed on his side with feet over edge of bed. He is supporting his upper body on one bent elbow.
Raise Your Body

Step 2. Raise Your Body

  • Push your upper body off the bed as you swing your legs to the floor.

  • Keeping your back straight, move your whole body as one unit. Don’t bend or twist at the waist.

  • Let the weight of your legs help you move.

Man sitting at edge of bed preparing to stand up.
Stand Up

Step 3. Stand Up

  • Lean forward from your hip and roll onto the balls of your feet.

  • Flatten your stomach muscles to keep your back from arching.

  • Using your arm and leg muscles, push yourself to a standing position.

Safety Tip: After you stand up, wait a moment before walking to be sure you’re not dizzy.

Author: StayWell Custom Communications
Last Annual Review Date: 3/11/2008
Copyright © The StayWell Company, LLC. except where otherwise noted.
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