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Effective Strategies to Rise and Shine on Bad Back Days

  • Dr Senadheera
  • Jun 24
  • 4 min read

Updated: Jul 2

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When your back is sore or flared up, even simple movements like getting in or out of bed can become surprisingly difficult.


On these "bad back" days, stiffness, muscle spasms, or nerve irritation can make turning, sitting up, or standing feel painful and awkward.


Using the right movement strategies can help reduce strain on your spine, protect irritated tissues, and make getting through the day a little easier (1).



Why It Matters


Back pain can stem from many sources—disc irritation, joint inflammation, muscle strain, or chronic pain conditions. No matter the cause, pain often changes how we move. It’s common to start guarding or tensing the body to avoid worsening the pain. But that response can lead to more stiffness, less movement, and a cycle that’s hard to break.


Learning how to move in safer, more controlled ways—especially when getting in and out of bed—can ease that uncomfortable "first movement of the day" and help prevent further irritation (2).



How to Get Into Bed


  • Stand so the backs of your thighs gently touch the mattress.

  • Keep your back upright and bend your knees to lower into a seated position.

  • Reach back with your hands for support and lean to one side.

  • Roll onto your side, moving your shoulders, hips, and knees together to avoid twisting.

  • Gently lift your legs onto the bed while staying on your side or rolling onto your back.


Once in Bed


  • Side sleeper? Place a pillow between your knees to align your hips and lower back.

  • Back sleeper? A pillow under your knees can ease pressure on your spine.

  • A small towel rolled under your waist or lower back may offer extra support if needed.


How to Get Out of Bed Safely


  • Start by rolling onto your side, keeping your shoulders, hips, and knees moving together.

  • Slide your legs off the bed, letting gravity help bring your feet to the floor.

  • Use your arms to push up into a sitting position.

  • Gently tighten your stomach muscles to support your back.

  • Keep your spine straight and use your legs to rise—avoid bending forward or twisting.


Key Tips to Reduce Strain


  • Engage your core: Gently tighten your stomach to support your spine.

  • Use your legs: Let your hips and thighs do the work, not your back.

  • Move in one block: Avoid twisting through your spine.

  • Breathe steadily: Smooth breathing helps reduce tension.

  • Adjust as needed: Pain is a signal—pause, reposition, and try again.



Too Stiff to Move Easily?


Try a few gentle bed-based stretches to prepare your body:


  • Knee Rolls: Lie on your back with knees bent. Gently sway them side to side.

  • Heel Slides: Slide one leg straight, then return to bent. Alternate sides.

  • Knee to Chest: Bring one knee towards your chest and hold. Then switch.


These low-effort movements can warm up your muscles and ease tightness.



Recommended Tool

Yoga Mat

Keeping a yoga mat rolled out next to your bed can be a simple, effective cue to start your day with gentle stretches. It removes one barrier to movement — no unrolling, no setting up, just step on and begin. Even a few minutes of morning mobility can ease stiffness and set a calmer tone for the day ahead.


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Long-Term Considerations


If getting out of bed is often a struggle, long-term strategies can help:

  • Core exercises improve stability and control.

  • Glute strengthening supports your back and hips.

  • Mobility routines reduce stiffness and flare risk.

  • A physiotherapist can help you identify habits or postures contributing to pain.

  • Manual therapy techniques—such as mobilisation or massage—may also be helpful when used alongside movement-based strategies.


    NICE guidance and international research support the use of manual therapy—such as mobilisation or massage—when combined with exercise and education, as part of a broader approach to managing persistent back pain (1).


Conclusion


Getting in and out of bed may seem simple—until back pain turns it into a real challenge. These gentle, supported strategies help reduce strain and make daily transitions safer and more comfortable.


Remember: protecting your back doesn’t mean avoiding movement.

 It means moving in ways that meet your body where it is today. Over time, small changes like these can lead to better comfort, stronger muscles, and fewer setbacks.


Share Your Experience


What’s your biggest challenge on bad back days?

  • Getting out of bed

  • Morning stiffness

  • Fear of flaring things up

  • Just feeling overwhelmed



Your answers help us support real women with real pain.

Thank you for sharing.



References

  1. Qaseem A, Wilt TJ, McLean RM, Forciea MA; Clinical Guidelines Committee of the American College of Physicians. Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline. Ann Intern Med. 2017 Apr 4;166(7):514–530. doi:10.7326/M16-2367.

  2. Mottram SL, Comerford MJ. Functional stability training: principles and strategies for managing mechanical dysfunction. Man Ther. 2008 Aug;13(4):261–274. doi:10.1016/j.math.2008.01.010., Wilt TJ, McLean RM, Forciea MA; Clinical Guidelines Committee of the American College of Physicians. Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline. Ann Intern Med. 2017 Apr 4;166(7):514–530. doi:10.7326/M16-2367.




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