Immediate steps after a fall
After a fall, staying calm is the most important first step. Rushing can lead to further injury. Take a few deep breaths and assess your body for any pain or injuries.
- Assess for injuries: Can you move your arms and legs without sharp pain? Do you feel dizzy or lightheaded? If you suspect a serious injury, do not attempt to move. Call for help immediately.
- Take a moment: If you feel okay, stay still for a minute to let the initial shock and any dizziness pass.
- Prepare to move: Roll onto your side using your arms to help shift your weight. Rest here for a moment to adjust your blood pressure before moving to your hands and knees.
Step-by-step guide to getting up with a chair
This method uses a sturdy chair or couch to provide support throughout the process.
Step 1: Get into position
- Roll onto your side and use your elbows and hands to push yourself onto your hands and knees (the crawling position).
- Crawl slowly to a sturdy, stable piece of furniture like a chair or sofa. Ensure the chair will not slide or tip over.
Step 2: Use the chair for support
- Place both of your hands firmly on the seat of the chair.
- Ensure the chair's weight is stable and your hands are positioned securely.
Step 3: Advance to a half-kneeling position
- Bring your strongest leg forward, placing your foot flat on the floor. Your knee should be bent at a 90-degree angle, with your hands still on the chair.
- If you have bad knees, use a pillow or folded blanket under your kneeling knee for cushioning.
Step 4: Stand up
- Gently push down with your hands and press up with your front leg to raise your body. Keep your back straight.
- Bring your back leg forward to stand, taking your time to find your balance.
- Stand still for a moment until you feel steady before walking away.
Modifications for specific challenges
This guide offers alternatives to common mobility issues that may affect how to get up from the floor at 70.
For weak arms
If you have limited arm strength, use your knees and legs more to propel yourself. When on your hands and knees, position yourself so your stronger leg is forward. Push off with that leg while using your arms primarily for balance, rather than for the main lifting force.
For bad knees
If kneeling is too painful, scoot across the floor on your bottom instead of crawling. Once you reach the sturdy furniture, use your arms to push yourself up into a sitting position on the edge of the chair, and then slowly stand. Alternatively, use a staircase step as a surface to push off from.
For balance issues
When rising, widen your stance to create a more stable base of support. Keep your hands on the chair for as long as possible. Consider using a cane or walker for extra support once you are on your feet, or call for help if you feel unsteady.
Comparison of floor transfer methods
| Method | Pros | Cons | Best For |
|---|---|---|---|
| Using a chair/sturdy furniture | Provides a stable, elevated surface for leverage. Reduces strain on back and arms. Versatile, as furniture is often accessible. | Requires access to sturdy furniture. May be difficult if you have severe mobility limitations. | Older adults with moderate mobility, or for post-fall recovery. |
| One-point method (no furniture) | Increases independence. Builds functional strength over time. | Requires significant lower body and core strength. High risk of re-injury if balance is poor. | Individuals with good strength and balance who practice regularly. |
| Backward chaining (practicing in reverse) | Builds confidence by practicing the motion in a controlled manner. Isolates specific muscle groups needed for the transfer. | Time-consuming process. Not a direct solution for an immediate fall. | Rehabilitation and preventative training. |
Preventative exercises to improve floor transfers
Building strength and balance is the best way to prevent falls and improve your ability to get up from the floor.
Chair squats
- How: Sit on a chair with your feet flat on the floor. Without using your hands, stand up and then slowly sit back down.
- Why: This strengthens the large leg muscles (quads and glutes) that power the floor-to-stand transition.
Wall push-ups
- How: Stand facing a wall, a little farther than arm's length away. Place your hands on the wall shoulder-width apart. Bend your elbows to lean toward the wall, then push back until your arms are straight.
- Why: Strengthens upper body and core, which are essential for pushing up from the floor.
Single-leg balance
- How: Stand on one leg while holding onto a sturdy object like a chair or counter. Lift the other foot slightly off the floor. Hold for 10–30 seconds, then repeat on the other side.
- Why: Improves balance and stability, reducing the risk of a future fall.
Bridge exercise
- How: Lie on your back with knees bent and feet flat on the floor. Engage your core and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down.
- Why: Strengthens the glutes and core, which are vital for controlled movement.
Conclusion: Prioritize practice and safety
For someone in their 70s, knowing how to get up from the floor is not just about a single technique, but a combination of strategy, strength, and preparation. The chair-assisted method is a highly effective, safe option for recovery after a fall. However, the key to long-term independence is consistent, preventative work. Incorporating simple exercises like chair squats, wall push-ups, and balance drills builds the strength needed to make floor transfers easier and reduces the likelihood of a fall occurring in the first place. Practicing the transfer in a controlled environment can build muscle memory and confidence, ensuring you are prepared if the need ever arises. While mastering these skills is empowering, it is also crucial to know when to ask for help, so keep a phone or personal alert system accessible. By focusing on both immediate technique and long-term fitness, you can greatly improve your safety and mobility for years to come. For more on fall prevention strategies, including managing medications and home safety, see this detailed resource from the National Institute on Aging: https://www.nia.nih.gov/health/falls-and-falls-prevention/falls-and-fractures-older-adults-causes-and-prevention.
