Many of my patients with back pain experience an increase in pain when they get in and out of bed. And believe it or not, there is a right and a wrong way to get out of bed, or at least a way to do it that minimizes the forces on the spine.

If you are on your back, roll onto your side with your knees bent. If you are a side sleeper, you will already be in this position. Bring your legs over the side of the bed as you simultaneously push your torso up to a sitting position. The incorrect method is to transition from supine (flat on your back) to a long sitting position (sitting with legs straight in front of you). This movement requires significant abdominal strength and places strain on the lower back. Particularly if you have tight hamstrings and upper back muscles, this will be a difficult and potentially aggravating way to do it.

Using this “logroll” technique to get back into bed is also effective. Start by sitting at the edge of the bed. Start to lower onto one arm as you bring your legs up with the knees bent, into a side lying position. Keeping the knees bent, you can then roll onto your back.