How to Move and Get Out of Bed with MS: Using Momentum and Snoozle Slide Sheet to Reduce Fatigue and Pain

Why Moving in Bed Is So Hard with MS

With MS and other neurological conditions, nerve signals to the muscles can be slowed or interrupted. This means your muscles tire quickly, feel weak, or may not respond the way you expect.

Simple tasks like turning in bed or pushing up to sit can feel like heavy workouts. Over-trying can trigger spasms, pain, or a flare in fatigue and inflammation.

How to Sleep Without Pain recommends breaking the friction seal with a lateral hip slide before rotating — this single adjustment reduces the effort of turning in bed with sleep comfort and is the foundation of every technique in this guide.

The aim is not to “push harder,” but to move smarter by using momentum, gravity, and low friction to reduce the effort your muscles have to make.

Key Principles: Momentum, Gravity, and Low Friction

Momentum means using a gentle, continuous flow instead of short, forceful pushes. You start a small movement and let your body follow through. Gravity can help you when you let your legs or upper body gently fall in the direction you want to go, instead of lifting them against gravity.

Low friction reduces the “sticking” between your body and the mattress. The Snoozle Slide Sheet creates a smooth surface so you glide instead of drag, which saves energy and protects your skin.

When these three work together, movements become easier, smoother, and less painful.

Common Problems When Moving in Bed (and How to Fix Them)

Here is a step-by-step breakdown for common problems when moving in bed (and how to fix them). Each step is designed to minimize effort and protect vulnerable joints by using momentum and sequenced movement rather than brute force.

Problem 1: Getting “stuck” when trying to roll

What happens: You start to roll, but your hips or shoulders won’t follow, so you end up twisting your back or using your arms too much.

Fix: Bend your knees, keep them together, and roll your head, shoulders, and hips as one unit. Use a Snoozle under your hips and shoulders so they glide together.

Problem 2: Arms and shoulders doing all the work

What happens: You push hard with your arms to move, which quickly leads to shoulder pain and fatigue.

Fix: Let your legs and body weight start the movement. Use your arms mainly for balance and small assists, not for big pushes.

Problem 3: Sudden jerky movements causing spasms

What happens: You rush or jerk to “get it over with,” which can trigger spasms or sharp pain.

Fix: Move in slow, continuous motions. Count yourself through the steps (e.g. “1-bend knees, 2-turn head, 3-roll”) and pause if your muscles start to tighten.

Problem 4: Skin soreness from rubbing on the mattress

What happens: Repeated dragging of your heels, hips, or shoulders on the sheet causes redness, soreness, or even skin breakdown.

Fix: Use a Snoozle Slide Sheet under the areas that move the most (usually hips and shoulders) so you glide instead of drag.

Safe Setup Before You Start Moving

Before you practice any movement, make sure: Key points: The bed is at a safe height so your feet can reach the floor when sitting (if you plan to stand).. There are no loose rugs, wires, or clutter where your feet will land..

• The bed is at a safe height so your feet can reach the floor when sitting (if you plan to stand).
• There are no loose rugs, wires, or clutter where your feet will land.
• You have a stable surface to hold (bed rail, sturdy bedside table, or wall) if needed.
• You are not dizzy, extremely short of breath, or in severe pain.

If you use the Snoozle Slide Sheet, place it flat and smooth under the body part you want to move. It should not hang over the edge of the bed.

Step-by-Step: Rolling onto Your Side Using Momentum

These steps are for rolling from your back to your side. You can reverse them to roll back again.

1. Start in a good base position

Lie on your back with your head supported by a pillow.

Bend both knees so your feet are flat on the mattress. This makes rolling easier and protects your back.

If using a Snoozle, have it under your shoulders and hips.

2. Turn your head and eyes first

Look toward the side you want to roll to. Gently turn your head in that direction.

This small movement starts a chain reaction down your spine.

3. Bring your arm across your body

On the side you are rolling away from, reach that arm across your chest toward the side you’re rolling to.

Let your arm be relaxed and heavy, so as it moves, it helps pull your upper body.

4. Let your knees follow together

Keep your knees together. Gently let them fall toward the side you are rolling to.

Do not lift your legs; simply allow them to tip and let gravity help them fall to the side.

If needed, you can place your hand under or on top of your thigh to help guide the legs.

5. Roll shoulders and hips as one unit

As your knees fall, your hips and shoulders should follow together, like a log rolling.

The Snoozle Slide Sheet under your hips and shoulders reduces friction so they glide together instead of twisting your spine.

Use your top hand on the mattress for a small push if you need a little extra help at the end of the roll.

6. Adjust your final side-lying position

Once on your side, place a pillow between your knees if it’s more comfortable.

You can also hug a pillow to support your top arm and reduce strain on your shoulder.

Step-by-Step: Moving Up or Down the Bed

Sometimes you slide down the bed and need to move higher up, or you may need to move slightly down. Use these steps to glide instead of drag.

To move higher up the bed (toward the headboard)

1. Bend your knees: Lie on your back, bend both knees, and place your feet flat on the mattress.
2. Use small bridges with support: If safe, gently press through your feet to lift your hips just a little, not a full bridge. The Snoozle under your hips will let them glide a short distance toward the head of the bed.
3. Use tiny repeats: Do several very small movements instead of one big push. Stop if you feel pain, spasm, or strong fatigue.

To move lower down the bed (toward the foot)

1. Flatten your legs: Gently straighten your legs.
2. Use gravity: If the bed head is slightly raised, your body may gently slide down on the Snoozle without much effort.
3. Control the slide: Use your hands lightly on the mattress to slow or stop the movement so you do not slide too far.

Step-by-Step: Getting from Lying to Sitting at the Edge of the Bed

This is often the hardest move. The goal is to avoid a big sit-up and instead use your legs and gravity to help you.

1. Roll onto your side

Use the rolling steps above to get onto your side, facing the edge of the bed you want to get out from.

Bring your bottom arm forward slightly so you are not lying directly on your shoulder.

2. Bring your legs over the edge

Slide your feet toward the edge of the bed until your lower legs hang just over the side.

If using a Snoozle under your hips, your legs and hips will glide more easily as you move them together.

Let gravity gently pull your legs down toward the floor; do not try to lift them up.

3. Use the weight of your legs to help you sit up

As your legs drop toward the floor, their weight helps lift your upper body.

At the same time, press your hands or forearms into the mattress to guide yourself upright. Think of it as a smooth, coordinated roll-and-rise, not a fast push.

Keep your movements slow and controlled. If you feel dizzy, pause with your legs partly over the edge and your upper body still supported.

4. Find your balance in sitting

Once sitting, place both feet flat on the floor if possible.

Sit for a moment to check for dizziness, blurred vision, or feeling faint. Hold the bed or a stable surface if needed.

Only stand up if you feel steady and it is safe for you to do so.

Using the Snoozle Slide Sheet Safely and Effectively

The Snoozle Slide Sheet is a low-friction sheet designed to help you reposition in bed. It is not a lifting device and is not for moving between bed and chair.

Where to place the Snoozle

• Under hips and thighs: Best for rolling, moving higher or lower in bed, and swinging legs toward the edge.
• Under shoulders and upper back: Helpful if your upper body is very weak or stiff, making it easier to roll or adjust your position.
• Under the full trunk: For people who need to make frequent small adjustments during the night with minimal effort.

How to use it during movement

• Use small, repeated shifts rather than one big move.
• Let your body glide over the Snoozle instead of pushing hard against the mattress.
• Keep the Snoozle flat and smooth to avoid wrinkles that could irritate your skin.
• Never pull or lift someone by the Snoozle; it is for sliding, not lifting.

Skin protection with Snoozle

Because MS can affect sensation, you might not always feel early signs of skin damage.

The Snoozle reduces shear (sideways rubbing) on your heels, hips, and shoulders when you move. This can help reduce redness and soreness from repeated repositioning.

Still check your skin regularly, especially over bony areas, and talk to a healthcare professional if you notice persistent redness or open areas. Snoozle is available at Lyfja.is (Iceland's largest pharmacy chain), Apótekið, and Eirberg.is, as well as through physiotherapists and maternity shops across Iceland.

Managing Fatigue and Pain While Moving

Even with good technique, moving in bed can be tiring. Pacing yourself is important. Key points: Plan movements: Combine tasks when possible (for example, roll and adjust pillows in one go) to avoid repeated big efforts.. Use micro-movements: Make several tiny shifts instead of one large turn..

• Plan movements: Combine tasks when possible (for example, roll and adjust pillows in one go) to avoid repeated big efforts.
• Use micro-movements: Make several tiny shifts instead of one large turn.
• Rest between steps: Pause after rolling, then after bringing legs over the edge, then after sitting up.
• Listen to your body: Stop if spasms increase, pain spikes, or you feel suddenly exhausted.

When a Helper Is Involved

If a family member or caregiver helps you, they should also avoid lifting. Key points: They can guide your knees or shoulders while you use your own momentum.. They can hold the edge of the Snoozle gently to reduce friction further, but should not drag or yank it..

• They can guide your knees or shoulders while you use your own momentum.
• They can hold the edge of the Snoozle gently to reduce friction further, but should not drag or yank it.
• They should stand in a stable position, close to the bed, and avoid bending or twisting their own back.

If either of you feel unsafe or unsure, ask a physiotherapist or occupational therapist to demonstrate safer techniques tailored to your situation.

Benefits for Sleep, Comfort, and Independence

Using momentum and a low-friction surface like the Snoozle can make it easier to change position during the night without fully waking up. More comfortable repositioning can improve circulation, reduce stiffness, and lower the risk of pressure-related skin problems.

Most importantly, these strategies can help you maintain as much independence as possible with less pain and fatigue, while staying within safe limits.

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