How to Get Out of Bed with Chronic Shoulder Pain: Practical Steps to Move Safely and Reduce Pain

Why Getting Out of Bed Hurts When You Have Shoulder Pain

With chronic shoulder pain, even small movements in bed can trigger sharp pain, catching, or stiffness. The shoulder is a complex joint with many tendons, muscles, and nerves that can become very sensitive when irritated or inflamed.

Common everyday habits can make things worse, such as:

• Pushing your body up with the painful arm.
• Reaching behind you to grab the headboard or mattress.
• Using your painful arm to pull on the duvet or sheets.

These movements load the shoulder in awkward positions, increase muscle guarding, and can flare pain. Over time, you may start to move less, which leads to more stiffness and fatigue, and mornings can feel like a daily battle.

The goal of this guide is to show you how to move using your legs and non-painful arm, while keeping the painful shoulder relaxed and protected.

Key Principles for Moving Safely with a Painful Shoulder

Before going into the step-by-step method, keep these principles in mind:

• No pushing with the painful arm. Use it only for light support or to rest, not to lift your body.
• Let your legs do the work. Your hips, knees, and feet are your main engines for rolling and sitting up.
• Keep the painful arm close to your body. Avoid reaching overhead or behind your back.
• Move in one smooth block. Try to roll your head, shoulders, and trunk together, rather than twisting your upper body separately.
• Move slowly. Sudden jerks or rushing often cause sharp pain spikes.

Step-by-Step: How to Get Out of Bed with Chronic Shoulder Pain

Step 1: Set Up Your Bed and Position

Good setup makes every movement easier and safer.

• Bed height: Ideally, when you sit on the edge, your feet should reach the floor and your knees should be roughly level with your hips.
• Pillow support: Use enough pillows so your neck feels supported and your painful shoulder is not pulled downwards.
• Slide sheet placement: If you use a Snoozle Slide Sheet, place it under your upper body (shoulders to hips). It should lie flat on the mattress, with no wrinkles.

If you already wake in pain, take a few slow breaths before moving. Gently wiggle your fingers and move your ankles to “wake up” your body without stressing your shoulder.

Step 2: Bend Your Knees and Prepare to Roll

This step sets up your legs to do the work of turning.

1. Start lying on your back.
2. Bend both knees so your feet are flat on the bed, about hip-width apart.
3. Place your painful arm in a comfortable, protected position:
   • Rest it on your tummy or chest, or
   • Support it with a small pillow by your side.
4. Place your non-painful arm across your body or on the mattress to help guide the roll.

What often goes wrong: People try to roll by pushing hard with the painful arm or by twisting only the upper body. This can cause a sharp jab of pain in the shoulder.

How to fix it: Keep the painful arm relaxed and close to your body. Let your legs start the roll instead of your arms.

Step 3: Roll Onto Your Side (Painful Shoulder on Top)

Rolling correctly protects the shoulder and reduces strain.

1. Gently let your knees fall together toward the side you want to roll onto.
2. At the same time, turn your head in the same direction.
3. Use your non-painful arm to lightly guide your upper body over, not to push hard.
4. Keep the painful shoulder facing up, not trapped underneath you.

If you are on a Snoozle Slide Sheet, your upper body will glide more easily as your legs roll you, so you don’t need to push off the mattress.

What often goes wrong: The painful shoulder ends up underneath the body, or you reach out with that arm to grab the mattress.

How to fix it: Always roll so the painful shoulder is on top. Keep that arm tucked close in front of you or resting on a pillow.

Step 4: Move Your Body Closer to the Edge of the Bed

Being close to the edge makes sitting up easier and reduces how far you have to reach.

1. Once you are on your side, bend your knees a little more so your feet are near the edge of the bed.
2. Use small shuffling movements of your hips and shoulders together to bring your body closer to the edge.
3. If you are on a Snoozle Slide Sheet, gently press your heels into the bed and let your upper body slide towards the edge with very little effort.

What often goes wrong: People try to drag themselves sideways with the painful arm or grab the headboard.

How to fix it: Keep the painful arm relaxed. Use your legs and non-painful arm to gently shift your body, especially if the slide sheet is in place.

Step 5: Lower Your Legs Over the Edge

This step uses your legs as a counterweight to help you sit up.

1. Still lying on your side, slide your feet to the very edge of the bed.
2. Let your lower legs gently drop over the side of the bed so your feet move toward the floor.
3. Keep your knees slightly bent and your body close to the edge so you don’t have to reach or twist.

What often goes wrong: People try to sit up first and then swing their legs off, which demands more shoulder and trunk strength.

How to fix it: Always let your legs go over the edge before you push up to sitting. Your legs will help pull your upper body upright.

Step 6: Push Up into Sitting Using the Non-Painful Arm

This is where many people accidentally overload the painful shoulder. Focus on using your legs and non-painful arm.

1. With your legs hanging over the side, place your non-painful hand on the mattress in front of your chest or slightly in front of your shoulder.
2. Keep your painful arm relaxed, resting on your side, tummy, or a pillow.
3. Press down gently through your non-painful hand while pushing with your legs (as if you are trying to bring your feet firmly to the floor).
4. Let your body come up in one smooth motion into a sitting position on the edge of the bed.

If you are on a Snoozle Slide Sheet, your upper body will glide more easily as you sit up, so you need less force from your arm.

What often goes wrong: People instinctively push hard with both arms, including the painful one, or they twist through the shoulder as they sit up.

How to fix it: Think “legs and good arm do the work.” Keep the painful shoulder soft and close to your body, not braced or pushing.

Step 7: Stand Up Safely

Once you are sitting, take a moment to steady yourself before standing.

1. Scoot your bottom forward so you are sitting near the edge of the mattress.
2. Place both feet flat on the floor, about hip-width apart, with your knees bent.
3. Lean your body slightly forward from the hips, keeping your back fairly straight.
4. Use your non-painful arm to push gently from the bed or a stable surface (like a bedside table or armrest), while your legs do most of the work to stand.
5. Keep the painful arm relaxed by your side or resting lightly on your lap.

What often goes wrong: People grab the bed with the painful arm or try to pull themselves up using that shoulder.

How to fix it: Use the non-painful arm for support and let your legs lift you. If needed, place a sturdy chair or rail nearby for extra balance support.

How to Use the Snoozle Slide Sheet for Shoulder-Friendly Bed Mobility

The Snoozle Slide Sheet is a low-friction sheet that reduces the effort needed to move in bed. It does not lift you and should not be used for risky transfers or standing. Its role is to make repositioning in bed smoother and less painful.

Where to Place the Snoozle

• Position it under your upper body, from your shoulders to at least your hips.
• Make sure it lies flat, with no folds under your spine or shoulder.
• You can leave it in place under your regular sheet or use it directly under you, depending on comfort.

Using Snoozle to Roll and Reposition

When you follow the rolling steps above, the Snoozle reduces the “drag” between your body and the mattress. This means:

• You can roll with less pushing from your arms.
• Your clothing and skin don’t stick to the mattress, which can otherwise tug on your shoulder.
• Small adjustments in the night (like shifting slightly onto your back or side) become easier and less painful.

Using Snoozle When Moving Toward the Bed Edge

As you shuffle your hips and shoulders closer to the edge, the low-friction surface helps your upper body glide with less effort. This allows you to:

• Rely more on your legs and core, and less on your arms.
• Avoid grabbing the mattress with the painful hand to pull yourself sideways.
• Use smaller, more controlled movements that are less likely to flare pain.

Safety Limits of the Snoozle Slide Sheet

For safe home use, keep these limits in mind:

• Do not use Snoozle to lift or drag someone off the bed.
• Do not use it for standing transfers or moving between bed and chair.
• Always keep at least part of your body well supported on the mattress.
• If you feel unsteady or at risk of sliding off the bed, stop and reposition.

The Snoozle is there to make low-friction repositioning easier, not to replace safe transfer aids or hands-on help when needed.

Common Problems and Simple Fixes

Problem: Sharp Pain When You Start to Roll

Likely cause: You are leading with your shoulder or pushing with the painful arm.

Try this instead:

• Bend your knees first and let them start the roll.
• Keep the painful arm resting on your chest or supported on a pillow.
• Use your non-painful arm only for gentle guidance, not a strong push.

Problem: Feeling “Stuck” in the Middle of the Bed

Likely cause: Too much friction between your body and the mattress, or trying to pull yourself sideways with your arms.

Try this instead:

• Use small hip shuffles with your knees bent to move toward the edge.
• Use a Snoozle Slide Sheet under your upper body to reduce drag.
• Take breaks between small movements rather than one big effort.

Problem: Shoulder Feels Pulled or Hanging When Sitting Up

Likely cause: The painful arm is unsupported or hanging behind you.

Try this instead:

• Keep the painful arm in front of your body, resting on your lap or a pillow.
• Avoid reaching back to push on the mattress with that hand.
• Use your non-painful arm and legs to power the sit-up.

Extra Tips to Protect Your Shoulder During Bed Mobility

• Move slowly. Give your shoulder time to adjust to each position.
• Support the arm. Use pillows under the elbow or forearm when lying or sitting.
• Avoid lying directly on the painful shoulder for long periods if it increases pain.
• Practice the steps in the daytime when you are less tired, so they feel more natural at night or first thing in the morning.
• Listen to your pain. Mild discomfort can be normal, but sharp or worsening pain is a sign to pause and adjust how you are moving.

When These Strategies May Not Be Enough

These techniques can make getting out of bed safer and less painful, but they do not treat the underlying cause of shoulder pain. If your pain is severe, worsening, or stopping you from doing everyday tasks, you may need medical assessment or a tailored rehabilitation plan.

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