How to Get Out of Bed Safely with Inflammatory Arthritis Morning Stiffness

Why Getting Out of Bed Hurts with Inflammatory Arthritis

With conditions like ankylosing spondylitis or rheumatoid arthritis, joints can feel very stiff, hot, and painful in the morning. After a night of being still, your spine, hips, shoulders, and knees may not tolerate sudden or large movements.

What often goes wrong is trying to sit straight up, twist, or lift yourself quickly. This can overload inflamed joints, trigger muscle spasms, and cause sharp pain spikes.

The aim is to move in small, controlled steps, using gravity and a low-friction surface (like a Snoozle Slide Sheet) to help you slide instead of drag your body across the mattress.

Safety First: General Rules Before You Move

• No lifting your body with sheer force. Avoid big sit-ups or jerky pulls on the headboard.
• No sudden twisting. Keep your shoulders, spine, and hips moving together like a log.
• No dangling or half-sitting for long. Move steadily from lying to sitting; do not leave your legs hanging unsupported for too long.
• Use support, not speed. Take your time, use pillows, your arms, and the mattress to support you.
• Snoozle is for sliding, not lifting. It reduces friction so you can reposition more easily, but it does not replace hands-on support if you are very unsteady.

Step 1 – Prepare Your Body and Bed

Gently wake up your joints

Before you try to get up, give your joints a short “warm-up” while you are still lying on your back.

• Take 5–10 slow breaths, letting your shoulders and jaw relax.
• Gently tighten and relax your thigh and buttock muscles a few times without moving your legs.
• If comfortable, slide your heels a few centimetres towards and away from your bottom on the bed to ease knee and hip stiffness.

Set up your pillows and Snoozle Slide Sheet

Good positioning reduces strain on stiff joints and makes the next steps easier.

• Pillow under knees: Place a firm pillow or rolled blanket under your knees so your hips and knees are slightly bent. This can ease lower back and hip tension.
• Snoozle under hips and shoulders: While you are still lying on your back, have the Snoozle Slide Sheet placed so it sits under your shoulders and hips, not under your head or lower legs. This is your low-friction zone for rolling and sliding.
• Bed height: If possible, adjust the bed so that when you sit, your feet can reach the floor flat or nearly flat. If not adjustable, have a stable step or firm box ready if needed.

Step 2 – Roll Safely onto Your Side (Log-Roll)

Many people hurt themselves by twisting their spine and hips in different directions. The log-roll keeps everything aligned.

2A. Position your legs and arms

• Bend both knees slightly, keeping feet on the bed. If one hip or knee is more painful, bend that leg less.
• Cross your top arm over your chest or place both hands on your tummy. This helps your shoulders move with your trunk.

2B. Use the Snoozle to roll in one smooth block

1. Decide which side you will get out of bed. Roll towards that side (for example, if you get out on the right, roll onto your right side).
2. Start the roll from your knees and hips. Gently let your knees fall together towards the side you are rolling to.
3. At the same time, turn your head and shoulders in the same direction, keeping your body in one line (log-roll).
4. The Snoozle Slide Sheet under your hips and shoulders will reduce friction, so you slide instead of drag. Move only a few centimetres at a time if needed.
5. Pause halfway if you feel a pull or pain. Take 2–3 breaths, then continue the roll.

You should now be lying on your side, facing the edge of the bed you plan to get out from.

Step 3 – Bring Your Hips Closer to the Bed Edge

What often goes wrong here is trying to swing the legs off the bed while the hips are still too far from the edge. This twists the spine and strains the lower back and hips.

3A. Check your alignment

• Your shoulders, hips, and knees should be stacked on top of each other.
• Your knees are slightly bent, with feet one on top of the other or slightly staggered.

3B. Use small slides to move your hips

1. Place your top hand on the mattress in front of your chest for support.
2. Gently push through your top foot and hand to slide your hips a few centimetres towards the edge. The Snoozle under your hips reduces friction to make this easier.
3. Relax, breathe, and repeat this small slide 2–4 times until you feel your knees are close to the edge of the bed.

Stop before you feel like you might roll off. You want to be close enough that your legs can easily move over the edge, but your trunk is still fully supported on the bed.

Step 4 – Lower Your Legs Over the Edge

Dropping both legs quickly can jar the hips and lower back. Instead, control the movement and let gravity help you.

4A. Prepare your upper body

• Bring your top hand closer to your chest on the mattress, ready to push.
• Your bottom arm can be in front of you or bent under your pillow, as long as it is comfortable and not trapped.

4B. Lower the legs in a controlled way

1. Keep your knees together or lightly supported by a pillow between them if that eases hip or knee pain.
2. Slowly slide your feet towards the edge until they begin to hang over.
3. Let your lower legs gently drop over the side of the bed, using gravity. Do not kick or swing them.
4. As your legs lower, your body will naturally want to roll towards sitting. Use your top arm to control this by pushing gently into the mattress.

Step 5 – Push Up into Sitting

This is where people often try to “sit straight up” using their back muscles, which can be very painful with morning stiffness. Instead, use your arms and let your legs act as a counterweight.

5A. Hand and arm position

• Place your top hand flat on the mattress near your chest or just in front of your shoulder.
• Your bottom arm can help by pushing from underneath you or supporting you at the side of the bed if comfortable.

5B. Coordinated push to sitting

1. As your legs continue to lower towards the floor, gently push through your top hand and bottom elbow to lift your upper body.
2. Think of your body rolling from side-lying to sitting, rather than bending in the middle.
3. The Snoozle Slide Sheet under your hips and shoulders will allow a smoother pivot as you come up, reducing drag on your back and shoulders.
4. Once upright, place both hands on the bed beside you to steady yourself.

Pause here for a few breaths. Let any dizziness or light-headedness settle before you attempt to stand.

Step 6 – Find a Stable Sitting Position

Sitting too close or too far from the edge can feel unsafe and strain your joints.

6A. Check your sitting posture

• Your feet should be flat on the floor or on a stable step.
• Your knees should be roughly level with or slightly below your hips. If your knees are much higher, it can be harder to stand up.
• Sit on your sitting bones (not slumped on your tailbone) with a gentle curve in your lower back if possible.

6B. Adjust your position using Snoozle

• If you are too far back from the edge, use small forward slides of your hips, pushing with your hands on the bed or on your thighs. The Snoozle under your hips will make these small slides easier.
• If you feel like you might slide off, shuffle back a little using the same small, controlled movements.

Step 7 – Standing Up Safely (If Appropriate)

Only stand if you feel steady and your healthcare team has said it is safe for you to do so independently.

7A. Prepare to stand

• Place your feet hip-width apart, slightly behind your knees.
• Lean your trunk slightly forward, as if you are about to stand from a chair.
• Place your hands on the bed or on a stable surface (not on a moving object like a bedside table).

7B. Stand in one smooth movement

1. Press down through your feet and hands at the same time.
2. Straighten your knees and hips slowly, keeping your trunk slightly forward until you feel stable.
3. Once standing, pause for a few seconds before walking to check for dizziness or pain.

Common Problems and How to Fix Them

Problem: Sharp pain when you start to roll

What might be happening: You may be trying to move too much at once or twisting your spine and hips separately.

Fix: Reduce the movement size. Move your knees a few centimetres, then your shoulders, keeping your body in one line. Use the Snoozle to help you slide instead of drag.

Problem: Feeling stuck halfway to sitting

What might be happening: Your legs are not far enough over the edge to act as a counterweight, or your hands are too far away to push effectively.

Fix: Lower your legs a little further over the edge and bring your top hand closer to your chest so you can push more easily. Try again with a smaller, smoother effort.

Problem: Painful pulling on shoulders or lower back

What might be happening: You may be pulling yourself up with your arms instead of rolling, or your Snoozle is not positioned under both hips and shoulders.

Fix: Reposition the Snoozle so it covers both shoulder blades and hips. Focus on rolling and pushing with your arms, not yanking with your shoulders or neck.

Using the Snoozle Slide Sheet Effectively

The Snoozle Slide Sheet is a low-friction fabric that helps you slide and reposition in bed with less effort and less rubbing on sore joints and skin. It does not lift you and is not a transfer device.

Key home-use situations

• Morning log-rolls: Under your hips and shoulders to make rolling onto your side smoother when joints are stiff.
• Sliding hips towards the edge: To reduce the effort and friction when shuffling your bottom closer to the side of the bed before sitting up.
• Frequent repositioning: If you need to change position often overnight to manage pain, Snoozle can make these small adjustments easier and less irritating to your joints.

Safety reminders with Snoozle

• Do not use Snoozle to drag or lift someone who cannot help at all with the movement.
• Keep Snoozle flat and smooth to avoid wrinkles that could press into sensitive areas.
• If you feel you are sliding too easily when sitting, you can remove or fold the Snoozle away from where you are sitting once you are in position.

Extra Tips to Reduce Morning Pain Spikes

• Move in micro-steps: Break each movement into small parts with pauses to check pain and reduce muscle guarding.
• Use pillows wisely: Between your knees, behind your back, or under your arms to support painful joints during rolling and side-lying.
• Time your medication: If your clinician agrees, you may be able to take pain or anti-inflammatory medication shortly before getting up so it is starting to work.
• Respect your weaker side: If one side is more painful or weak, plan to roll towards the stronger side when possible and use that side more for pushing.

When to Seek Medical or Professional Help

Contact a healthcare professional if:

• Your morning stiffness suddenly worsens or lasts much longer than usual.
• You notice new or rapidly increasing swelling, redness, or warmth in a joint.
• You have new numbness, tingling, or weakness in your arms or legs.
• You feel unsafe getting out of bed even with these strategies and need hands-on help or equipment advice.
• You develop fever, feeling very unwell, or severe pain in one joint, which could be a sign of infection.

If you have a fall, severe sudden pain, or cannot move a limb, seek urgent medical attention.

Related comfort guides

• Effortless Bed Mobility for MS: Using Momentum and Snoozle to Move Without Pain or Fatigue
• Effortless Bed Mobility for Those Living Alone with Pain and Low Energy: Practical Bedroom Planning and Movement Strategies
• Effortless Bed Mobility with Knee Osteoarthritis: How to Move and Get Up Without Aggravating Pain