Before you start: assess your condition
If you have fallen, the most important step is to stay calm and take a moment to assess your body for any pain or injury before attempting to get up. Moving too quickly or forcing yourself up could worsen an injury. Assess the following:
- Head or neck injury: Do not attempt to move if you hit your head or feel pain in your neck or back. Call for help immediately.
- Dizziness: If you feel dizzy or lightheaded, remain still for several minutes to allow your body to stabilize.
- Severe pain or broken bones: If you have severe pain, especially in your hip, pelvis, or legs, do not try to move. Do a visual check for any swelling, bruising, or deformities that might indicate a fracture.
- Proximity to help: If you have a medical alert device, phone, or can call for a neighbor's attention, do so. If help is on the way, it may be safer to wait.
The step-by-step floor-to-stand technique
This common and effective method is often recommended by physical therapists for safely getting up from the floor. Follow these steps slowly and carefully.
- Roll onto your side. From a face-up position, roll onto your side in a fetal position, using your arms and core to control the movement. Pause here for a minute to allow your blood pressure to regulate and to avoid dizziness.
- Move to hands and knees. Using your arms, push yourself up until you are on your hands and knees. This is also known as the all-fours position. Keep your hands directly under your shoulders and your knees directly under your hips for stability.
- Crawl to a sturdy chair. If possible, crawl toward the nearest sturdy, non-rolling piece of furniture, like a chair or couch. Avoid using unstable furniture or towel racks for support.
- Position your stronger leg forward. With your hands on the chair's seat, bring your stronger leg forward and place your foot flat on the floor, so you are in a half-kneeling position, similar to a lunge. Ensure your foot is positioned securely and your knee is directly over your ankle.
- Push up to stand. Push off with your arms and your legs simultaneously. As you straighten your back, walk your hands up your knee and then onto the chair, shifting your weight from your legs to your arms for leverage.
- Turn and sit. Turn yourself around slowly and sit down on the chair to rest. Do not rush. Take your time to regain your balance and composure before moving again.
Strengthening exercises to improve floor transfers
Building the necessary muscle strength and balance is key to making floor transfers easier and safer. Regular exercise can reduce your risk of falling.
Leg and core strengthening
- Sit-to-stand: Use a sturdy chair. Sit at the front edge with feet hip-width apart. Stand up slowly, using your legs, not your arms, then sit back down slowly. The slower you go, the better the control.
- Mini-squats: While holding onto the back of a chair for stability, stand with feet hip-width apart. Bend your knees a little, keeping your back straight. Straighten back up slowly. This strengthens your legs and glutes.
- Glute bridges: Lie on your back with knees bent and feet flat. Tighten your stomach and buttocks muscles and raise your hips off the floor. Hold for a few seconds before lowering. This strengthens your core and glutes.
Balance and mobility
- Single-leg stance: Stand behind a sturdy counter or chair. Lift one foot off the floor and hold the position. Start with 10-second intervals and increase as you improve.
- Heel-to-toe walking: Place one foot directly in front of the other, heel-to-toe. This exercise improves balance and coordination.
Upper body strength
- Wall push-ups: Stand an arm's length from a wall with your hands flat against it at chest level. Slowly bend your elbows to bring your body toward the wall, then push back to the starting position.
Comparison table: getting up independently vs. assisted
| Feature | Getting Up Independently | Getting Up With Assistance |
|---|---|---|
| Safety | Requires self-assessment and physical ability; a fall could re-injury. | The presence of a trained person or a lift device minimizes injury risk. |
| Speed | Can be done quickly if no injuries are present. | Depends on help arriving, but the process itself is safer and more controlled. |
| Required Skills | Good leg and core strength, balance, mobility. | Can be done with minimal strength and mobility, relying on the assistant or device. |
| Equipment | None, other than sturdy furniture. | Patient lift, transfer belt, specialized cushion. |
| Use Case | After a simple trip or slip with no injuries. | When injured, too weak to get up, or after surgery. |
Conclusion
Knowing how to safely get up off the floor when you're old is a fundamental skill for maintaining independence and confidence. By following a calm, step-by-step process and building foundational strength and balance through targeted exercises, older adults can empower themselves to recover from a fall without panicking. It is equally important to understand when to call for help, recognizing that relying on assistance when needed is a sign of strength, not weakness. Regular practice of these techniques and preventative exercises is key to ensuring safety, increasing mobility, and reducing the fear associated with falling.
Need help getting up off the floor safely?
If you or a loved one needs assistance or wants to practice these skills with an expert, a licensed physical therapist can provide personalized guidance and a plan tailored to specific needs and limitations. They can help build the necessary strength, mobility, and confidence for safer floor transfers.
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FAQs
Q: What is the very first thing I should do after I fall? A: After a fall, the first step is to stay calm and assess for any pain or serious injuries. If you feel severe pain, hit your head, or feel dizzy, do not attempt to get up. Wait for help to arrive.
Q: How can I prevent myself from feeling dizzy when I stand up? A: To prevent dizziness, make sure to move slowly and pause at each stage of getting up. For example, pause when you roll to your side and again when you move to a kneeling position to give your body time to adjust.
Q: What if I can't find a sturdy chair nearby? A: If no sturdy furniture is close, you can use the floor-to-stand technique to get to a comfortable crawling position. Crawl to the nearest wall, then place your hands on the wall and use it for support as you push up to a stand.
Q: What types of exercises are best for fall prevention? A: Effective exercises include strength training for your legs and core (e.g., mini-squats, sit-to-stands), and balance exercises like tai chi and single-leg stances.
Q: When should I call 911? A: You should call 911 or a medical alert service if you cannot get up on your own, have a head injury, severe pain (especially in your hip or back), or experience uncontrolled bleeding.
Q: Can I use a transfer belt to get myself up? A: Transfer belts are designed for a caregiver to assist you. You cannot use one on your own. For independent assistance, devices like a portable patient lift are more appropriate.
Q: Is it normal to need help getting off the floor as I get older? A: Yes, it is common and normal to require assistance. The important thing is to use the safest method, whether that's an independent technique or calling for help, to prevent re-injury.
