How should older people get out of bed? A guide to safe techniques and helpful devices

Falls are a leading cause of injury among older adults, and getting out of bed safely is a critical skill to maintain independence. This guide explains exactly how should older people get out of bed using a proven, safe method that minimizes strain and prevents accidents.

Quick Summary

Getting out of bed safely involves a specific sequence of movements, including rolling onto one side, dangling the legs over the edge, and using arm strength to push up into a sitting position. Slow, deliberate motion is crucial to prevent dizziness, reduce muscle strain, and maintain balance during this daily transition.

Key Points

• Start Sidelying: Always roll to your side before sitting up to protect your back and use momentum.

• Use Leg Momentum: Coordinate the motion of lowering your legs with pushing up your upper body to make rising easier.

• Pause Before Standing: Take a moment to sit on the edge of the bed to let your body adjust and prevent dizziness.

• Consider Assistive Devices: Bed rails, grab bars, and adjustable beds can provide essential support and stability.

• Clear Your Path: Always ensure the area around your bed is free of clutter to prevent trips and falls.

• Build Strength: Regular, low-impact exercises improve the muscle strength and balance needed for safe transfers.

The Sidelying Method: A Gentle and Safe Way to Rise

One of the safest and most recommended techniques for older people to get out of bed is the "sidelying method," which avoids twisting the spine and uses leg momentum to assist in rising. It is a multi-step process that protects the back and minimizes the risk of dizziness or falls.

Step 1: Preparation is Key

Before any movement, ensure the path from the bed is clear of obstacles like rugs, wires, or furniture. Have any essential items like glasses, a phone, or a walking aid within arm's reach on a bedside table. Ensure good lighting is available, especially for those with vision impairments.

Step 2: Move to the Edge of the Bed

Starting from a lying position on your back, bend your knees so your feet are flat on the mattress. Use your core and arms to shift your body closer to the edge of the bed where you plan to exit. Aim to get about 10 cm from the edge to ensure you don't roll off during the next steps.

Step 3: Roll to Your Side

Keeping your knees bent, turn your head and shoulders toward the side you are exiting. Reach across your body with the arm furthest from the edge, using it to help initiate the roll. Your knees and hips should follow your upper body in a smooth, coordinated motion, keeping your spine straight and avoiding twisting.

Step 4: Drop Legs and Push Up

Once on your side, begin to lower your feet and legs off the side of the bed. Simultaneously, use your elbow and the hand on the same side to push down into the mattress. This creates a counterbalance, using the weight of your legs to help lift your upper body into a seated position.

Step 5: Pause and Adjust

After sitting up, take a moment to pause. Check for any feelings of lightheadedness or dizziness. This is a critical step, especially for those with low blood pressure or circulatory issues. Hold onto the edge of the bed or an assistive device for support until you feel steady.

Step 6: Stand Up Carefully

With a stable seated position, scoot forward to the edge of the bed. Place your feet firmly on the floor. If you need assistance, a caregiver can use a gait belt to provide a secure grip around your waist. Lean slightly forward and push off with your legs, keeping your back straight. Avoid using your arms to pull yourself up, as this can cause back strain.

Assistive Devices for Safer Bed Transfers

For those who need extra support, a variety of assistive devices can make getting out of bed safer and more manageable. Consulting with an occupational therapist can help determine the best equipment for individual needs.

Comparison Table: Assistive Devices

Device	How it helps	Best for	Considerations
Bed Rails	Provides a sturdy handhold to push up or reposition	Anyone needing a stable grab bar	Some may feel restrictive; must be installed correctly
Bed Step Stool	Reduces the height to the floor, aiding smaller users	Shorter individuals with some lower body strength	Must be stable and non-slip; reduces risk of falls from high beds
Overbed Trapeze	A triangular handle suspended over the bed to assist with sitting up	Individuals with limited arm or trunk strength	Requires ceiling mount or standalone frame; can be cumbersome
Adjustable Beds	Electronically raises the head or foot of the bed for easier transfers	Those with significant mobility limitations	Can be expensive; requires professional setup
Gait Belt	Offers caregivers a secure, non-slip grip during assisted transfers	Situations requiring caregiver assistance	Proper use is essential; requires a trained caregiver

Strengthening and Routine for Improved Mobility

Improving overall mobility and strength can make getting out of bed easier over time. Incorporating simple exercises and establishing a healthy routine are excellent strategies for long-term health.

Morning and Nightly Stretches

Gentle stretches performed in bed can warm up muscles and improve circulation. Wiggling toes, bending knees, and doing shoulder rolls can reduce morning stiffness. Consistency with these routines can lead to significant improvements.

Regular Physical Activity

Engaging in low-impact activities like chair yoga, water aerobics, or simply walking can build strength and balance. This will provide the necessary muscle control for safer, more independent transfers.

Importance of Hydration and Nutrition

Dehydration can lead to dizziness and weakness, increasing the risk of falls. A balanced diet and sufficient water intake are fundamental to maintaining energy and muscle function.

Mindful of Emotional Well-being

Frustration or embarrassment about needing help can impact a senior's willingness to practice safe techniques. Caregivers should be supportive and focus on celebrating small victories to boost confidence and morale. The sense of independence gained from safe transfers contributes positively to mental health. For more information on aging well, visit the National Institute on Aging website: https://www.nia.nih.gov/health/healthy-aging.

Conclusion

For older people, getting out of bed safely is a process that can be managed effectively with the right technique and, if needed, assistive devices. The sidelying method is a cornerstone of safe bed mobility, but it is supported by environmental setup and general wellness practices. Empowering seniors with the knowledge and tools to manage this daily task safely can significantly enhance their independence and reduce the risk of falls, leading to a better quality of life.

Frequently Asked Questions

What is the safest way for an elderly person to get out of bed alone?

The safest method is the sidelying technique: bend your knees, roll onto your side, drop your feet off the bed while simultaneously pushing up with your arms to a seated position. Pause before standing to avoid dizziness.

What if an older person feels dizzy when they get out of bed?

If dizziness occurs, sit on the edge of the bed for a few moments and take deep breaths. Wait for the feeling to pass before attempting to stand. If dizziness persists, it may be a sign of a medical issue and a doctor should be consulted.

What assistive devices can help with getting out of bed?

Helpful devices include bed rails for a secure handhold, bed step stools to reduce height, and adjustable beds that can be positioned to assist in rising. A trapeze bar can also provide support for individuals with weak arms or core muscles.

How can a caregiver help an older person get out of bed?

A caregiver should use a gait belt for a secure grip, stand close, and use their leg muscles to assist the person. Instead of lifting, they should help guide and support the senior's movements, encouraging them to use their own strength as much as possible.

Are there exercises older people can do to make getting out of bed easier?

Yes, gentle exercises like ankle pumps, knee bends, and shoulder rolls can improve circulation and reduce stiffness. Additionally, strengthening exercises for the core and legs, such as chair-based exercises, can enhance the strength needed for safe transfers.

How should older people get out of bed to prevent back pain?

To prevent back pain, avoid twisting the spine. The sidelying method is best, as it keeps the back straight. Use your legs and arms to generate momentum rather than straining your back muscles.

What kind of environmental changes can improve safety?

Environmental safety can be enhanced by ensuring adequate lighting, removing tripping hazards like loose rugs, and placing frequently used items within easy reach on a bedside table. Non-slip floor mats are also beneficial.