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Protect your back as you lie down

Bending or twisting your back can cause back pain. When you are getting into bed, avoid twists and bends. Follow these steps to get in and out of bed without bending or twisting your back.

  • When you are ready to lie down, stand with the back of your legs touching the bed.
  • Reach your hands back toward the bed as you bend your knees.
  • Use your arms to help lower yourself to sit straight on the side of the bed.

To get out of bed, do the same steps in reverse:

  • Lie on your side, facing the direction you want to get out of the bed.
  • Use your arms to help raise your upper body as you lower your legs to the floor.
  • Sit straight on the side of the bed.
  • Use your hands to help push yourself up to a standing position.

Preparing to lie down

 Pictures of protecting your back as you lie down: Step 1 of 3 - Preparing to lie down
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slide 1 of 3, Preparing to lie down,

When you are getting ready to lie down, don't rush it. Keep your back straight, and think about lowering your body without twisting your back.

Supporting your back

 Pictures of protecting your back as you lie down: Step 2 of 3 - Supporting your back
slide 2 of 3
    
slide 2 of 3, Supporting your back,

Keep your back straight, and use your arms to help you lower your upper body to the bed. Your arms can support your upper body weight and keep you from twisting your back. The idea is to keep your back in one straight position as you lower your upper body and raise your legs.

Lying down

 Pictures of protecting your back as you lie down: Step 3 of 3 - Lying down
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slide 3 of 3, Lying down,

Keep your back straight after you are lying down. You may want to put a pillow between your knees to keep your back in a neutral position. If you roll onto your back, you may want to put a pillow under your knees.

Current as ofSeptember 20, 2018

Author: Healthwise Staff
William H. Blahd Jr. MD, FACEP - Emergency Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Joan Rigg PT, OCS - Physical Therapy


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