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Getting out of bed: the safe way, and exercises that help
Getting out of bed is one of the first things we do each day — and one of the first to become difficult when strength or flexibility slips. This guide shows the safest way to sit up and stand, and simple exercises to make it easier.
Written by Abhiraj Radhakrishnan, PT, MPT · 9-minute read
Why getting out of bed gets harder
Other things can add to it: pain, a recent illness or hospital stay, conditions such as arthritis, Parkinson’s disease or stroke, and a bed that is too low, too high or too soft.
Why it matters: even short periods of rest can take a toll. In one study, healthy older adults lost about 16% of their leg strength after just 10 days of bed rest. Staying active — and practising the movements you need — helps protect that strength.
The safe way to get out of bed
Step 1
Bend your knees
Lying on your back, bend both knees so your feet are flat on the mattress.
Step 2
Roll onto your side
Turn your head and roll your knees, hips and shoulders together toward the side you’ll get up on. Move close to the edge of the bed.
Step 3
Lower your legs and push up
Slide your legs over the side of the bed. As your legs go down, push up with the elbow underneath you and the hand of your top arm on the mattress in front of you. Then straighten your arms to sit up.
Tip: letting your legs drop over the edge works like a counterweight and helps bring your body up.
Step 4
Sit, pause, then stand
Sit on the edge of the bed with your feet flat on the floor. Pause for a moment — especially if you sometimes feel dizzy when you get up. When you feel steady, stand up using the sit-to-stand technique below, and reach for your walker or cane if you use one.
To get back into bed, do the same steps in reverse: sit on the edge, lie down on your side as you lift your legs onto the bed, then roll onto your back.
Set up your bed for success
- Bed height: when you sit on the edge, your feet should rest flat on the floor with your knees about level with your hips.
- A firm edge: a very soft mattress makes it harder to push up and sit steadily.
- Light and reach: keep a lamp or light switch, your glasses, phone and walking aid within reach of the bed.
- Bed rails and handles: use only devices that are properly fitted to your bed. Poorly fitted bed rails can trap a person — see Transfers and daily mobility.
Exercises that help
This matches what research shows: strength training improves physical function in older adults, and practising the actual task you want to improve works better than exercise alone.
Strength
Bridging
Works: the buttock muscles, back of the thighs and lower back — the muscles that help you roll, shift up the bed and stand.
- Lie on your back with knees bent and feet flat.
- Tighten your buttocks and lift your hips off the bed.
- Hold for 5 seconds, then lower slowly.
- Lift only as high as is comfortable — don’t arch your back.
Strength
Head lift
Works: the muscles at the front of the neck and the upper stomach — which help lift your head and shoulders when you roll and sit up.
- Lie on your back with knees bent.
- Tuck your chin slightly, then lift your head off the pillow.
- Hold briefly, then lower slowly.
- Keep it small — this is not a sit-up. Don’t pull on your neck with your hands.
Strength
Single leg raise
Works: the front of the hip and thigh, and the stomach muscles — which help lift your legs onto and off the bed.
- Lie on your back. Bend one knee; keep the other leg straight.
- Tighten the thigh of the straight leg and lift it to the height of the bent knee.
- Hold briefly, then lower slowly. Switch legs.
- Keeping the other knee bent protects your lower back.
Practice
Rolling practice
With your knees bent, roll onto one side and back again, then to the other side. Move slowly and keep your knees, hips and shoulders turning together.
Practice
Sitting up practice
Practise the full sit-up from lying on your side to sitting on the edge of the bed, using steps 2 to 4 above. Practise getting out on both sides if you can. Have someone nearby the first few times.
Sit to stand
Practice
Sit to stand
This is the same skill you use to stand up from the edge of the bed or a chair. For more detail and extra exercises, see Getting up from a chair.
- Sit up straight near the front of the seat.
- Place your feet flat on the floor, slightly behind your knees.
- Lean forward — “nose over toes” — and push up through your legs.
- Use your hands on the armrests or the bed if you need to.
If it’s hard to get started, begin from a higher seat (a firm cushion or a higher chair) and gradually lower the seat height as you get stronger.
Your practice plan
| Exercise | Start with | Progress to |
|---|---|---|
| Bridging | 8 repetitions × 2 sets, 5-second hold | 8 repetitions × 3 sets |
| Head lift | 8 repetitions × 2 sets | 8 repetitions × 3 sets |
| Single leg raise | 8 repetitions × 2 sets, each leg | 8 repetitions × 3 sets, each leg |
| Rolling practice | 3 to 5 times to each side | Smooth and controlled each time |
| Sitting up practice | 3 to 5 times, both sides if possible | Smooth and controlled each time |
| Sit to stand | 8 repetitions × 3 sets, from a higher seat if needed | 10 repetitions × 3 sets, gradually lowering the seat |
Aim for 2 to 3 days a week, with a day of rest in between for the strength exercises. Rest for a minute or so between sets. Make the exercises a little harder only when the current level feels easy.
Exercise safely
Check with your doctor or physiotherapist first if you have:
- Recent surgery — especially on the hip, knee, spine or abdomen — or movement restrictions after surgery
- A recent fracture, or osteoporosis with a spine fracture (the head lift curls the spine forward)
- A hernia
- Heart problems or blood pressure that isn’t well controlled
- New or severe back or neck pain
- Dizziness when lying down or getting up
Stop and get help if you have chest pain, feel faint or dizzy, become unusually short of breath, or have sharp or worsening pain.
- Breathe out as you lift — don’t hold your breath.
- Move slowly and with control.
- Mild muscle soreness for a day or two is normal when starting. Pain during an exercise is not.
When to get help
- Getting out of bed takes several tries, or you need someone’s help
- You’ve fallen, or nearly fallen, getting in or out of bed
- Getting out of bed has become harder quickly
- Pain stops you from moving in bed
A physiotherapist or occupational therapist can assess what’s making it difficult, teach the technique, and recommend equipment such as a bed handle or a different bed height. Ask your family doctor, or contact Ontario Health atHome at 1-833-515-1234.
Printable exercise sheet
Print a one-page sheet with the steps for getting out of bed, the exercises with pictures, how many to do, and a weekly tick-box tracker. Handy to keep by the bed or share with a family member.
Have a question about getting out of bed?
Send it in — common questions are answered here on the site.
Sources
Kortebein P, et al. Effect of 10 days of bed rest on skeletal muscle in healthy older adults — JAMA, 2007
Fragala MS, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association — Journal of Strength and Conditioning Research, 2019
Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults — Cochrane Database of Systematic Reviews, 2009
Janssen WG, et al. Determinants of the sit-to-stand movement: a review — Physical Therapy, 2002
Exercise recommendations — Osteoporosis Canada
Canadian 24-Hour Movement Guidelines for Adults aged 65 years and older — CSEP
This guide is general information, not a personal exercise prescription. Check with your doctor or a physiotherapist before starting a new exercise program, especially if you have health conditions or have had recent surgery.