4 Tips For Getting Out Of Bed Without Back Pain

It’s common for folks with back, butt, and sciatica pain to have more pain and stiffness first thing in the morning. This can make getting out of bed difficult and painful. In this video, I share with you 4 tips or techniques for reducing lower back pain when getting out of bed.
1- Heel slide + log roll technique: Instead of lifting from your hips first thing in the morning to bend your knees up and sit up, try sliding your heels first. Then, reach with your arm to begin rolling onto your side, letting your knees naturally follow as you end up side lying. Then, use your arm to push up as you let your legs fall off the side of the bed. This technique requires less work from you belly, back, and hip flexors- which are often sensitive first thing in the morning if you have back, butt, or sciatica pain.
2- Walk-off technique: If you’re a side sleeper, semi-side sleeper, or belly sleeper, then try walking off the bed… like this. Lying flat on your belly, hands up near your shoulders (push up position), angle your body such that you can drop one leg off the bed. Begin pushing your upper body up, as if keeping your back straight, as you walk the other leg off the bed. The goal here is to reduce the amount of bend in your back first thing in the morning. Not that bending is bad- but it is often sensitive in folks who have back pain and sciatica first thing in the morning.
3- Visualization: Do you go to bed or wake up dreading getting out of bed in the morning because you know it will hurt? If so, you’re well trained. Try breaking that negative and predictive thought pattern by visualizing a different scenario- one where you get up and it’s pain free. And don’t just visualize it, feel how you would feel doing it. Your reality becomes what you think about.
4-Use Movement As Medicine: If you have a motion that feels safe (yummy) and good, then why not try it right before you get up in the morning. To see if (like a pill) it can reduce the pain you experience when getting up. Do it right there while you're still laying in bed.
Hope this helps! If you have back, butt, or sciatica pain that is worst first thing in the morning- give these things a try and let me know your thoughts in the comments section below.
#drcharliejohnsonpt #backpainrelief #outofbed #wakingup #nobackpain
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• 4 Tips For Getting Out...

[@drcharliejohnson]

Thanks for watching! Want to pinpoint the source of your back, butt, or leg/sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide

[@jmonee1115]

Getting out of bed in the morning used to be one of my biggest triggers to a painful day of sciatic pain. Once I started getting out of bed using these support methods, it lessened my pain and put me on a path to full healing. My method was to log roll from my back to my stomach and then walk off the bed. Great info Dr. Charlie!

[@drcharliejohnson]

Sweet! Thanks for sharing... sometimes its the smallest tweaks/changes over time that yield best results. Less = more! thanks for watching and appreciate your support.

[@TicTac-g7m]

Thank you very much. My own lower back pain is often very severe (I'm very early in my recovery), and your instructions and her demonstrations are extremely helpful.

[@SallyGlenn]

Thank you for making this video Dr. Charlie! This is so insightful and helpful. The hardest part of my day is getting out of the bed. You helped my daughter Katherine overcome her piriformis. We watch all your videos and we are so grateful for your outstanding work and wisdom.

[@drcharliejohnson]

Thanks Sally! appreciate you and your support. Glad you're on the mend!

[@gaylesmith7849]

For me, just switching to getting out of bed on the other side really helped.

[@drcharliejohnson]

Yup! Had this written down to mention- but forgot to and left it out 🤣🤣👍. Thanks for sharing Gayle!

[@tracylehr8803]

With a little practice and visualization, your assistant could really stick the landing on that second technique! 😉 Always helpful Dr. Charlie! ❤

[@nostalgiaman6816]

Sounds easy doesn’t it? But what about when you have weak arms and shoulders, and you have an annular fissure on the side of your neck? The biggest problem I have with these “log roll” videos is that you do it on a HARD surface like a PT table, firm mattress, etc. But what if you have a mattress like a purple mattress that sinks in? Great for a the back. But awful to push off of….

[@drcharliejohnson]

Find another way- perhaps log roll doesn’t work for you- and that’s okay. Time to think outside the box 👍. Many alternatives.

[@nostalgiaman6816]

@@drcharliejohnsonMind sharing the many alternatives? I have a bulging disk on my L5 and radiculopathy - my legs are weak and I see a neuromuscular occupational therapist. Neither the log roll or using my knees as gravity worked. I have a purple mattress and use 4 inch risers because I can’t sit low. I’m now using a remote control and then leaning on my right elbow and crunching up while lifting my legs in the air to get out of bed. Been doing it for almost a year now. I also can’t sleep on my stomach and I haven’t been on the ground since summer 2022. Yep. You heard that right. I haven’t been on the floor since summer 2022. Scary stuff.

[@TicTac-g7m]

​@@nostalgiaman6816
If this helps, when I was in the hospital I had to use their adjustable hospital bed to lift my back to a near vertical position as I swung my legs to the floor.
Of course I had to "log roll" first and I know you can't do that. But I just wanted to mention the motorized assist that worked for me.
Best of luck.

[@martinpace4928]

Is she with back pain?