How Do I Get Out of Bed With Back Pain Without Making It Worse?

If you’re dealing with back pain and it’s uncomfortable to get out of bed, off the floor, or even tie your shoes… the most important thing you can do is keep your spine in a neutral position and avoid bending or twisting through your lower back.

Most people don’t injure their back from one bad movement.
It’s usually 10,000 bad reps over time.

Let me show you how to stop making it worse.

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Hi, I’m Dr. Matt Panetti, a Neuro-Structural chiropractor in Centennial, Colorado. I see cases like this every single day. And if you apply these simple movement strategies, you can reduce strain on your spine immediately.

Below is a structured breakdown of the safest way to move when your back is irritated.

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1. The Right Way to Get Out of Bed With Back Pain

❌ What NOT to Do:

Do not sit straight up like a sit-up.

When you do that, you put significant pressure into your lower back discs. That’s one reason traditional sit-ups are problematic for many people with back issues.

✅ What To Do Instead:

1. Roll to your side first.
2. Keep your upper back on the bed.
3. Rotate your body as one unit.
4. Bring your elbow under you.
5. Press up while keeping your spine neutral.
6. Swing your legs off the bed.
7. Use your arms to help bring yourself upright.

Your spine should stay in alignment the entire time.

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2. Getting Up Off the Floor Without Flaring Your Back

If you’ve been playing with your kids or sitting on the ground, this is where people get stuck.

The key again… neutral spine.

Safe method:

1. Bring one knee up first.
2. Keep your back straight, not rounded.
3. Place your hands on a stable object if possible.
4. Press up using your hips and legs.
5. Avoid twisting while rising.

Movement should come from your hips, not your lower back.

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3. How to Tie Your Shoes Without Triggering Pain

This is one of the most common daily mistakes.

❌ What Most People Do:

Round the lower back and bend forward repeatedly.

Over time, that repeated flexion creates irritation.

✅ Better Strategy:

1. Put your foot on a chair.
2. Keep your spine neutral.
3. Push your hips back.
4. Hinge at the hips.
5. Reach forward without rounding your lower back.

This is called a hip hinge.

Your spine should not change shape just because you’re bending.

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4. The Biggest Back Pain Mistake: Bending + Rotating

This combination creates significant disc pressure.

Example: Shoveling snow.

Instead of:

• Bending
• Twisting
• Throwing

Do this:

• Bend at your hips
• Lift the load
• Pivot with your feet
• Keep your spine neutral

Your spine is not designed to twist under load repeatedly.

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Why This Matters Long Term

Most back pain isn’t created by one dramatic injury.

It’s the accumulation of small, repeated stress patterns.

If you’re already in an inflammatory phase, these strategies help calm irritation.

If you’re not yet in pain, they help prevent it.

And if you’re constantly reinjuring yourself doing normal daily movements, that’s usually a sign there’s an underlying structural imbalance that needs to be evaluated.

At Prime Chiropractic, we focus on Neuro-Structural correction, not just temporary symptom relief.

If you want to understand whether there’s a deeper structural issue contributing to your back pain, you can learn more about our Neuro-Structural approach here:
👉 https://www.primechiropracticdenver.com/neuro-structural-chiropractic

Or schedule a consultation here:
👉 https://www.primechiropracticdenver.com/contact

For additional information about how back pain develops mechanically, the Mayo Cinic has a helpful overview here:
👉 https://www.ninds.nih.gov/health-information/disorders/low-back-pain