Protect Your Back as You Lie Down
Bending or twisting your back can cause back pain. When you are getting into bed, avoid twists and bends by following these steps. First, back up to the bed, reach your hands back toward the bed as you bend your knees, and use your arms to help lower yourself to sit straight on the side of the bed. Then use your arms to support you as you lean to the side. At the same time, lift your legs off the floor. The idea is to keep your back in one nice, straight position as you lower your upper body and raise your legs. Keep your back straight and your legs bent after you are lying down. You can put a pillow between your knees and stay on your side, or roll onto your back and put a pillow under your knees.
To get out of bed, do the same steps in reverse: Roll to your side, use your arms to help raise your upper body as you lower your legs to the floor, then use your hands to help push yourself up from the bed.
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