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6 Tips for Sleeping Without Pain Tip #4: Pay Attention to How You Get In and Out of Bed

Sometimes it’s not sleeping that is the problem, it’s either getting into bed or out of it. So let’s look at the best ways to perform these activities.

Getting Into Bed

To get into bed properly, begin by sitting on the side of the bed. As you go down, brace your torso to avoid bending at the waist. (Bend from the hips instead.) Sit far enough back so that your knees are close to the side of the bed. As you lower your body to a lying position, brace your body with the elbow closest to the mattress. At the same time that your upper body is going down, bring your knees up onto the bed, while still avoiding twisting at the waist.

If you want to roll over to your back, use your top arm and leg to push to initiate the move. Push with your opposite elbow to help you turn. Be aware of keeping your torso straight to avoid bending or twisting at the waist.

To move from your back to your side, bend the leg that is opposite from the direction you want to move. Use that foot to push yourself over to the side. Again, it is important to avoid bending or twisting at the waist while performing this activity.

Getting Out of Bed

If you are on your back and want to get up, try to move close to the edge of the bed while still on your back. Next, bend your knees upward so that your feet are flat on the bed. Roll onto your side, facing away from the bed. Use your inside arm to help push you up. Stay aware of keeping the spine straight. As you lift up with your elbow, swing your legs off the bed and onto the floor. Focus on keeping your shoulders in a straight line with your hips.

Take Your Time

If you need to, take a minute to take a few deep breaths and make sure you are not dizzy. When you are ready, lean your upper body forward from the hips. Use both your arms and your leg muscles to lift you up to a standing position.


A little preparation before going to bed can help in getting some better Zzzzz’s. Next time we’ll look at some ways to get ready for sleeping. As always, please let us know how you have benefited from these tips. We always love hearing from you!

Click here to read previous tips:   Tip#1   Tip #2   Tip#3

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.
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