Back Pain
How to get out of bed with Back Pain
Step-by-step guides for getting out of bed when you have Back Pain. Practical methods from real bed mobility guides.
Quick answer
When you are frail or very low in strength, the riskiest moment is often the final push from sitting at the edge of the bed to standing. To avoid falls, break the movement into stages: first get stable sitting, then bring your feet firmly under you, lean your nose over your toes, and only then stand using your legs and
Key steps
- 1.On very low-energy days, getting out of bed safely is about physics and pacing, not willpower.
- 2.Breaking turning and sitting into small, staged movements reduces both pain spikes and energy drain.
- 3.Living alone with pain and low energy is different from general back pain: whole-body fatigue, dizziness and symptom flare are major limits.
- 4.A Snoozle Slide Sheet can reduce mattress friction so you slide instead of hauling yourself, but it must never be used for lifting or off-bed transfers.
- 5.Using gravity (leg drop and side-lying pivot) is far kinder to your body than trying to sit straight up from lying on your back.
- 6.In frailty and very low strength, the highest fall risk is the final move from sitting at the bed edge to standing, not just the turn in bed.
- 7.Safe standing requires staged preparation: good sitting balance, feet under knees, a forward lean (“nose over toes”), and a short, committed push using legs and arms together.
- 8.Turning and shuffling towards the edge are much easier if the trunk can slide instead of being dragged; a Snoozle Slide Sheet can reduce friction and skin shear for these in-bed movements.
Icelandic-designed · Sold in pharmacies
Snoozle Slide Sheet
A home-use slide sheet that reduces mattress friction so you can reposition sideways instead of lifting. Made from comfortable fabric — not nylon, no handles. Designed for you, not for a caregiver.
- ✓Less friction when turning — less effort, less pain
- ✓Comfortable fabric you can sleep on all night
- ✓Handle-free — quiet, independent, self-use
Trusted by Vörður insurance for pregnant policyholders. Recommended by Icelandic midwives and physiotherapists.
In-depth guides
Bed Mobility
Getting Out of Bed When Your Energy Is Almost Zero (Living Alone With Pain and Fatigue)
This article is for days when the tank is truly empty: you wake up in pain, your body feels like concrete, and the idea of getting out of bed alone feels impossible. We will go through how to turn, shuffle, and move towards sitting using the least possible energy, with realistic pauses and options if you feel faint or overwhelmed. You will see exactly what is different about moving when pain and fatigue are both high, compared with ordinary back pain or simple stiffness. We will also look at how a Snoozle Slide Sheet, used purely as a low-friction layer on your normal mattress, can remove some of the “sticking points” that usually eat up your energy and trigger pain spikes.
Bed Mobility
Getting Safely from Bed to Standing When You Feel Very Weak
This article is for people who feel generally frail or very low in strength and are worried about falling when they stand up from the bed. It explains how to turn in bed, move towards the edge, and then stand up in small, realistic stages that match what your body can actually do right now. We focus closely on the most dangerous moment – the last part, when you go from sitting at the edge of the bed to standing – and how to make that safer using bed setup, body position and timing. You will also learn how a low‑friction Snoozle slide sheet can reduce effort and painful shear while you move in bed, without being used for lifting or risky transfers.
Frequently asked questions
What if I start the movement and realise halfway that I do not have enough energy to finish?▼
If you feel your energy dropping or symptoms rising halfway through, your priority is to get back to a supported position. From side-lying, you can gently reverse the steps: bring your legs back onto the bed, roll back onto your back using small pushes and pauses, and rest. It is better to abandon the attempt early than to push through and end up on the edge of the bed too exhausted or dizzy to control your posture.
Is it safe to use a slide sheet like Snoozle when I am alone, or could I slide off the bed?▼
It can be safe if you place and use it correctly. Keep the Snoozle fully on the mattress, with your pelvis and trunk always supported, and stop sliding well before your bottom reaches the edge. Use it only to reduce friction while you are lying or sitting on the bed, never to slide directly into standing or to bridge between bed and chair. Move slowly, test small slides first, and if you feel you are moving too easily towards the edge, reposition the Snoozle further from the side.
How long should I rest between each small step when getting out of bed?▼
A practical starting point is 20–40 seconds of rest between 10–20 seconds of gentle effort, but you can adjust this to your body. If your heart is racing, you feel breathless or your pain is climbing, extend the rest until things settle. Over time, you will learn your own pattern, but on very low-energy days it is safer to rest a little longer than you think you need.
Should I force myself to get fully out of bed every day to keep my strength up?▼
Pushing to full out-of-bed on a day when your energy is near zero can backfire, leading to a bigger flare and more time stuck in bed later. It is often more helpful to aim for the best quality movement you can manage that day, which might be turning more comfortably, sitting briefly on the edge, or even just repositioning to reduce pain. A physiotherapist can help you plan which days to aim higher and which days to protect your energy.
How is this different from advice for someone with ordinary back pain?▼
With ordinary back pain, the main focus is often on protecting the spine while encouraging normal movement, and people usually have enough strength and stamina to try again if a movement fails. With pain plus low energy, the whole system is fragile: one big effort can cause dizziness, a pain flare and days of increased fatigue. That is why we emphasise tiny steps, deliberate pauses, and tools like a slide sheet to reduce the overall cost of each movement.
How is getting out of bed with frailty different from just having a bad back?▼
With a bad back, pain is usually the main barrier, but your muscles still have enough strength and speed to catch you if you wobble. With frailty, the main problem is low power and slow reactions throughout the body. That means you may not be able to correct a loss of balance once it starts, even if there is little or no pain. Movements need to be broken into smaller stages with pauses, and you often need help from the environment (bed height, supports, slide sheet) to make up for the lack of muscle strength.
Can I use a Snoozle Slide Sheet to help me stand up from the bed?▼
No. Snoozle is designed to reduce friction for turning and repositioning while you are lying or partly sitting on the bed. It is not a lifting or transfer device and should not be used to pull you to standing or to slide you between bed and chair. During the actual stand you need your thighs and bottom to grip the bed edge and your feet to grip the floor, so it is safer to sit just in front of the Snoozle area before you stand.
What if I feel dizzy or faint when I sit or stand up from the bed?▼
If you feel dizzy on sitting or standing, move more slowly and add extra pauses. First, roll to your side and wait. Then come up to sitting and rest with your feet on the floor for at least 30–60 seconds before you try to stand. If dizziness is new, severe, or getting worse, contact your doctor, as it may be related to blood pressure, medication or another medical problem. If you actually faint, have chest pain, or severe breathlessness, call emergency services.