Climbing into bed should feel like the most relaxing part of your day, but for many people, it becomes a painful challenge.

Whether you’re dealing with back pain, joint problems, or recovering from an injury, the simple act of getting into bed can leave you wincing and uncomfortable.

The good news is that you don’t have to struggle every night. By learning the right technique, you can protect your body and make bedtime much easier. Small changes in how you move can prevent strain on your back and joints.

With the proper method, you’ll feel more comfortable and confident as you settle in for the night. Read on for practical tips that will transform how you get into bed and help you start every night pain-free.

Why Does Getting Into Bed Hurt?

Getting into bed marks the end of your day, a time when your body should finally rest and recover. Yet many people face unnecessary pain during this simple activity because they use movements that strain their muscles and joints.

The Common Struggle of Getting Into Bed When Experiencing Pain

You might dread bedtime if you deal with back pain, arthritis, or recent injuries. Many people twist their bodies awkwardly or bend in ways that put pressure on already sore areas. This daily struggle can make you anxious about something as basic as lying down to sleep.

Back pain




affects



a significant portion of adults, and many report increased discomfort during transitions like getting into bed. The pain often stems from compressed discs, muscle strain, or joint inflammation that worsens with improper movement patterns.

The pain often gets worse when you rush through the movement or use poor form. Some people even avoid going to bed at their regular time because they know the discomfort that awaits them.

This creates a cycle where lack of sleep makes pain worse, and pain makes sleep harder to achieve.

How Proper Technique Can Make a Significant Difference

The way you move your body when getting into bed directly affects how much pain you experience. Using the right technique protects your spine, reduces stress on your joints, and prevents muscle strain.

Small adjustments in your movements can turn a painful process into a comfortable one. Your body works best when you keep everything aligned and move in smooth, controlled motions. Learning the correct method takes only a few minutes but provides relief every single night.

The difference between struggling and moving comfortably often comes down to knowing which muscles to use and how to position yourself properly.

Maintaining spinal alignment during movement significantly reduces disc pressure compared to twisting motions. When you move correctly, your muscles work efficiently rather than compensating for awkward positions.

What Are the Most Common Mistakes When Getting Into Bed?

Many people unknowingly make these errors that increase pain:

Flopping down suddenly – Dropping onto the bed without control forces your spine to absorb shock and can jar already sensitive areas.

Twisting while bending – Combining rotation with forward bending creates shearing forces on spinal discs.

Leading with your head – Lowering your upper body first while legs dangle puts maximum strain on your lower back.

Rushing the process – Moving too quickly doesn’t give muscles time to stabilize joints and protect vulnerable structures.

What is the Safe Method to Enter a Bed?

The safe method breaks down bed entry into six simple steps that keep your body protected throughout the process. You start by sitting at the edge of the bed, then lower yourself to your side while bringing your legs up together.

Finally, you roll onto your back as one unit, keeping your spine aligned the entire time. This approach eliminates the twisting and bending motions that cause most bedtime pain. Each step builds on the last one, creating a smooth transition from standing to lying down.

The whole process takes less than a minute once you practice it a few times.

How Does Improper Technique Strain Your Body?

Your body relies on proper mechanics to move safely, and getting into bed is no exception. When you understand what happens inside your body during movement, you can protect yourself from unnecessary pain.

Bending forward at the waist puts enormous pressure on your lower back discs and muscles. When you twist while bending, you force your joints to move in ways they weren’t designed to handle.

Your spine acts like a stack of blocks, and improper movements can push these blocks out of alignment. The muscles around your back and hips have to work overtime to compensate for awkward positions, which leads to fatigue and soreness.

Your joints contain cushioning that breaks down when you repeatedly stress them with poor technique. Even one wrong movement can trigger pain that lasts for hours or days.

The Importance of Keeping Your Spine Aligned

Your spine works best when it maintains its natural curves throughout any movement. Keeping your shoulders and hips moving together as one unit protects the delicate structures in your back.

When your spine stays aligned, the weight of your body distributes evenly across all your vertebrae instead of concentrating on just a few spots. This alignment allows your muscles to support you efficiently without straining.

Your nerves also stay protected when your spine maintains its proper position. Think of your spine as a chain—when all the links move together smoothly, everything works perfectly.

Physical therapy principles emphasize that maintaining a neutral spine position during all movements is essential for preventing injury. Moving your body as one unit rather than allowing different segments to twist independently helps protect vulnerable structures.

The Importance of Keeping Your Spine Aligned

Your spine works best when it maintains its natural curves throughout any movement. Keeping your shoulders and hips moving together as one unit protects the delicate structures in your back.

When your spine stays aligned, the weight of your body distributes evenly across all your vertebrae instead of concentrating on just a few spots. This alignment allows your muscles to support you efficiently without straining.

Your nerves also stay protected when your spine maintains its proper position. Think of your spine as a chain—when all the links move together smoothly, everything works perfectly.

Physical therapy principles emphasize that maintaining a neutral spine position during all movements is essential for preventing injury. Moving your body as one unit rather than allowing different segments to twist independently helps protect vulnerable structures.

What Should I Do Before Getting Into Bed?

Setting up your bedroom properly makes getting into bed much easier and safer. A few simple changes to your sleep space can prevent accidents and reduce the effort needed to lie down comfortably.

Clearing Obstacles from Your Path to Bed

Remove any items that block your way to the bed, including shoes, bags, and clothing on the floor. Tripping hazards become especially dangerous when you already deal with pain or mobility issues.

A clear path allows you to focus on your movements instead of navigating around objects. Keep the area around your bed open so you have room to position yourself properly at the edge. Pets that sleep on the floor near your bed can also create unexpected obstacles, so train them to rest in a designated spot.

Taking thirty seconds to clear your pathway each evening prevents falls and makes your bedtime routine smoother.

Ensuring Adequate Lighting for Safety

Install a nightlight or bedside lamp that you can easily reach before you start getting into bed. Good bedroom lighting helps you see where you’re placing your feet and hands during the process.

Shadows and darkness make it harder to judge distances, which can lead to awkward movements or missteps. A dimmer switch lets you adjust the brightness to a comfortable level that doesn’t hurt your eyes but still provides enough visibility.

Motion-activated lights work well because they turn on automatically when you enter the room. You want enough light to move safely without making your bedroom so bright that it interferes with your ability to fall asleep afterward.

Positioning Pillows and Blankets Within Easy Reach

Arrange your pillows and blankets before you get into bed so you don’t have to twist or reach for them later. Place everything you need for the night on the bed or on your nightstand within arm’s length.

Stretching across the bed to grab a pillow forces you into positions that can trigger pain. Having your items ready means you can focus entirely on using proper technique to get into bed.

Keep a glass of water, medications, or anything else you might need during the night close by as well. This preparation eliminates the need for awkward movements once you’re already lying down.

Adjusting Bed Height Considerations

The ideal bed height allows you to sit on the edge with your feet flat on the floor and your knees bent at about a 90-degree angle. A bed that sits too high forces you to climb or jump up, while a bed that’s too low requires you to lower yourself down too far.

You can add bed risers under the legs of a low bed to raise it to a more comfortable height. For beds that sit too high, you can remove the box spring or use a thinner mattress foundation.

Some people benefit from placing a sturdy step stool next to the bed to bridge the height difference. The right height makes the transition from standing to sitting much easier on your joints and back.

What Is the Safe 6-Step Method?

This proven method breaks down the process of getting into bed into six manageable steps that protect your body. Following these steps in order keeps your spine aligned and prevents the painful twisting and bending that many people experience.

• Step One: Sitting at the edge – Stand with the back of your legs touching the bed, then bend your knees slowly while using your arms to control how fast you lower yourself into a sitting position on the edge of the mattress.
• Step Two: Positioning yourself properly – Scoot backward on the bed carefully until your back lies flat on the mattress and your knees remain bent at the edge, which sets you up perfectly for the next movement.
• Step Three: Lowering to your side – Support your weight with your arms as you lean sideways in a controlled manner, lowering yourself onto your side while maintaining stability throughout the entire movement.
• Step Four: Bringing your legs up – Bend your knees and lift both legs simultaneously onto the bed, keeping them bent the whole time because this makes the movement easier and protects your lower back.
• Step Five: Rolling onto your back – Keep your knees bent as you roll onto your back, making sure your shoulders and hips move together as one unit to avoid twisting your spine.
• Step Six: Final adjustments – Arrange your pillows to support your head and neck, then take time to find your most comfortable position before settling in for the night.

Each step flows naturally into the next one, creating a smooth transition from standing to lying down comfortably. Practice this method every night until the movements become automatic and your body remembers the safest way to get into bed.

Quick Tips for Success:

• Practice during the day when you’re not tired
• Use a nightlight to see your positioning clearly
• Keep a sturdy chair nearby if you need extra support while learning
• Consider setting a bedtime 5 minutes earlier to avoid rushing
• Place assistive devices within reach before starting

How Do I Protect My Spine During Bed Entry?

Beyond following the six-step method, you need to pay attention to how you use your muscles and move your body. These additional tips help you avoid injury and make the process even safer for your back and joints.

Engaging Your Core Muscles

Your core muscles act like a natural brace that protects your spine during movement. When you tighten your abdominal muscles, you create stability that takes pressure off your lower back.

Here’s how to use your core muscles effectively during bed entry:

• How tightening abdominal muscles supports your back – When you gently tighten your abdominal muscles, you increase the pressure in your core area, which stabilizes your spine and prevents it from bending in harmful ways.
• When to engage during the process – Activate your core muscles before you start moving and keep them engaged throughout all six steps, especially when you’re lowering yourself down or rolling over.

Remember to breathe normally while keeping your core engaged—holding your breath can make you dizzy and actually increase strain on your body. Practice tightening your core muscles during the day so it becomes natural to use them at bedtime.

Avoiding Harmful Movements

Certain movements put extra stress on your body and should be avoided whenever possible. Understanding which actions cause problems helps you protect yourself from injury.

Pay special attention to avoiding these harmful movements:

• Why bending at the waist causes problems – Bending forward at the waist while getting into bed forces your lower back to carry your entire upper body weight, which crushes the discs between your vertebrae and strains the muscles along your spine.
• The dangers of sudden or jerky motions – Quick, uncontrolled movements don’t give your muscles time to stabilize your joints, which can lead to pulled muscles, tweaked joints, or pinched nerves that cause sharp pain.
• Keeping movements slow and deliberate – Moving slowly allows you to maintain control throughout each step, gives your muscles time to support your body properly, and lets you stop or adjust if something doesn’t feel right.

Treat each movement as intentional rather than rushing through the process to get into bed faster. The extra few seconds you spend moving carefully can save you from hours or days of discomfort.

Using Helpful Tools and Assistance

You don’t have to rely solely on your own strength to get into bed safely. Various tools and devices can provide extra support and make the process much easier.

Consider these helpful options for safer bed entry:

• Benefits of grab bars or bed rails – Installing a sturdy grab bar on the wall near your bed or attaching a bed rail to your mattress frame gives you something secure to hold onto for balance and support as you lower yourself down or pull yourself up.
• When to ask for help from others – Request assistance from a family member or caregiver when you’re having an especially painful day, recovering from surgery, or learning the proper technique for the first time so someone can guide and steady you.
• Assistive devices that can make entry easier – Tools like transfer boards, bed canes that slide under the mattress, or electric adjustable beds can reduce the physical effort required and accommodate limitations in your strength or flexibility.

Start with simple solutions and add more support as needed based on your specific challenges. The right combination of tools and technique creates a system that works for your individual needs and abilities.

Can an Adjustable Bed Make Getting Into Bed Easier?

An adjustable bed base offers features that can make getting into bed and sleeping through the night much easier for people with pain. These beds give you control over your sleeping surface in ways that traditional flat beds simply cannot match.

Making Entry and Exit Easier

Adjustable beds change the game when it comes to getting in and out of bed with less pain. You can raise the entire bed to a height that works perfectly for your body, eliminating the need to lower yourself too far or climb up too high. 

When you raise the head section before getting into bed, you create a shorter distance between standing and lying down, which reduces the strain on your back and legs. The ability to adjust the bed’s position means you can customize it for your specific needs each time you use it. 

Some people find that raising the head section slightly makes it easier to scoot backward during step two of the bed entry process. The motorized adjustments do the heavy lifting for you, so your body doesn’t have to work as hard. 

This flexibility becomes especially valuable on days when your pain feels worse than usual.

Finding Your Most Comfortable Sleeping Position

Once you’re in bed, an adjustable base lets you fine-tune your position until you find the perfect angle for your body. Elevating your upper body even slightly can take significant pressure off your lower back and make breathing easier. 

Raising your legs helps blood flow back toward your heart and removes strain from your lower spine that builds up when you lie completely flat. You can adjust different sections independently, creating a customized position that addresses your specific pain points. 

Many people discover that they sleep better when their body isn’t forced into a flat position all night long. The remote control lets you make small changes without having to get up or twist your body awkwardly. 

Finding the right combination of angles often takes some experimentation, but the payoff in comfort makes it worthwhile.

Long-Term Benefits for Pain Management

Using an adjustable bed consistently can lead to improvements in your overall pain levels over time. These beds help maintain proper spinal alignment throughout the entire night, not just when you first lie down. 

By reducing pressure on sensitive areas like your hips, shoulders, and lower back, adjustable beds prevent the morning stiffness that many people experience. When you need to shift positions during the night, you can adjust the bed with a button press instead of struggling to roll over manually. 

This ease of movement means you’re more likely to change positions when needed, which prevents pain from building up in one area. Better sleep quality that comes from reduced pain also helps your body heal and recover more effectively. 

The investment in an adjustable bed often pays off through reduced medication needs and fewer doctor visits related to chronic pain.

Considerations When Choosing an Adjustable Base

Before purchasing an adjustable bed, you need to make sure it will work with your current sleep setup. Not all mattresses work well with adjustable bases—innerspring mattresses with rigid coils often don’t flex properly, while memory foam and latex mattresses typically adjust smoothly.

Look for features that specifically address your pain issues, such as massage functions, zero-gravity positioning, or under-bed lighting for safer nighttime movement. The price range for adjustable bases varies widely, from basic models that simply raise and lower to high-end options with multiple memory settings and smart home integration.

When evaluating adjustable beds, look for features like programmable positions, massage functions, and under-bed lighting. Models with wireless remotes and USB charging ports add convenience. Weight capacity and warranty terms are important considerations for long-term value. If needed, ask if bed rails can be installed on the adjustable bed.

Consider whether the long-term benefits of better sleep and reduced pain justify the upfront cost for your situation. Many retailers offer trial periods that let you test the bed at home before committing fully.

Reading reviews from other people who deal with similar pain issues can help you identify which features actually make a difference versus which ones are just nice extras.

What If I Still Have Pain After Using Proper Technique?

Even with perfect technique and a well-prepared bedroom, some people continue to struggle with pain when getting into bed. This ongoing discomfort signals that you need to look deeper into the underlying causes and consider additional solutions.

Seek immediate medical attention if you experience:

• Sharp, shooting pain down your legs
• Numbness or tingling in your extremities
• Loss of bowel or bladder control
• Pain that worsens progressively despite proper technique
• Sudden weakness in your legs or arms

Schedule a routine appointment if:

• Pain persists for more than 2 weeks despite using proper technique
• You need increasing amounts of pain medication
• Morning stiffness lasts more than 30 minutes
• You avoid activities you previously enjoyed due to pain

Recognizing When Technique Alone Isn’t Enough

Pay attention to your body’s signals if you still hurt after consistently using the proper method for several weeks. Technique helps most people significantly reduce their pain, but it cannot fix underlying medical conditions or structural problems.

If your pain gets worse instead of better, or if you develop new pain in different areas, something else needs attention. You might notice that certain movements cause sharp pain no matter how carefully you perform them, which suggests a problem beyond just poor technique.

Persistent pain that interferes with your sleep or daily activities deserves a closer look and possibly professional evaluation.

Considering Whether Your Mattress Provides Adequate Support

Your mattress plays a huge role in both how you feel getting into bed and how well you sleep through the night. A mattress that sags in the middle or has lost its supportiveness forces your spine into unnatural positions that create pain.

Most mattresses need replacement every 7-10 years, but people with chronic pain might need to replace theirs more frequently. Press down on different areas of your mattress to check for soft spots or areas that don’t bounce back quickly.

If you wake up stiffer and more sore than when you went to bed, your mattress likely isn’t providing the support your body needs.

When to Consult a Healthcare Professional

Schedule an appointment with your doctor if pain persists despite using proper technique and having a supportive mattress. A healthcare professional can examine you for underlying conditions like arthritis, herniated discs, or nerve problems that require specific treatment.

Your doctor might refer you to a physical therapist who can teach you personalized exercises to strengthen weak areas and improve your mobility. Don’t wait until pain becomes unbearable—early intervention often prevents problems from getting worse.

Bring notes about when your pain occurs, what makes it better or worse, and any other symptoms you’ve noticed to help your doctor understand your situation completely.

Other Factors That Might Contribute to Bedtime Discomfort

Your clothing choices can affect how easily you move when getting into bed—tight or restrictive pajamas limit your range of motion and make movements more difficult. The temperature of your bedroom matters too, because cold muscles are stiffer and more prone to injury than warm, relaxed ones.

Stress and anxiety cause your muscles to tense up, which increases pain and makes even simple movements feel harder. Dehydration affects your joints and muscles, so drinking enough water throughout the day can actually reduce bedtime discomfort.

Your activity level during the day also plays a role—both too much exercise and too little movement can contribute to pain when you try to get into bed at night.

Building Better Habits Over Time

Creating lasting change takes time and patience, but the effort you put into building better habits pays off every single night. Your body adapts to new movement patterns when you practice them consistently and make them part of your regular routine.

Practicing the Technique Until It Becomes Natural

The six-step method might feel awkward or slow when you first start using it, but your body learns quickly with repetition. Practice the technique every single night, even on days when you feel good and think you could skip it.

Your muscles develop memory through consistent practice, which means the movements eventually happen automatically without you having to think about each step. Set aside an extra minute or two during your first week to focus on getting each movement right rather than rushing through the process.

Some people find it helpful to practice the technique during the day when they’re not tired, which builds confidence for nighttime use.

Listening to Your Body’s Signals

Your body communicates valuable information through sensations of comfort and discomfort that guide you toward better movements. Sharp or sudden pain tells you to stop immediately and reassess what you’re doing, while mild discomfort might just mean you’re using muscles in new ways.

Learn the difference between the good soreness that comes from proper muscle use and the bad pain that signals potential injury. If a particular step consistently causes problems, pause and figure out what needs adjustment rather than pushing through.

Your body’s needs change from day to day based on your activity level, stress, and overall health, so stay flexible in your approach.

Making Adjustments Based on Your Specific Needs

The basic six-step method works for most people, but you might need to modify certain parts to fit your unique body and limitations. Someone with hip problems might need to move more slowly during the leg-lifting step, while someone with shoulder issues might need to adjust how they support themselves.

Experiment with small variations like the angle you turn or how far you scoot back until you find what works best. Keep what helps and discard what doesn’t serve you—the goal is comfort and safety, not following the steps exactly.

Your needs might also change as you heal or as new challenges develop, so reassess your technique periodically.

Staying Consistent with the Safe Method

Using proper technique only when you feel bad won’t give you the full benefits of the method. Commit to the six-step process every single time you get into bed, which prevents injuries and keeps your body trained in safe movement patterns.

Bad habits return quickly when you stop paying attention, especially during times when you’re tired or distracted. Mark your progress on a calendar or in a journal to track your consistency and notice improvements in your pain levels over time.

The people who see the best results are those who make the safe method a non-negotiable part of their bedtime routine.

FAQs

How long does it take to learn the six-step method for getting into bed?

Most people can learn the basic movements in just a few attempts, but it typically takes one to two weeks of daily practice before the technique feels completely natural and automatic.

Can I use this method if I have severe arthritis or limited mobility?

Yes, the six-step method actually works especially well for people with arthritis or mobility limitations because it breaks down the movement into smaller, controlled steps that put less stress on your joints.

What should I do if I feel pain during one of the steps?

Stop immediately, return to a comfortable position, and identify which specific movement caused the pain so you can adjust your technique or consult a healthcare professional if the pain persists.

Is it necessary to use an adjustable bed, or will the technique work with a regular bed?

The six-step method works perfectly fine with any regular bed, though an adjustable bed can provide additional comfort and make the process even easier for some people.

How do I know if my mattress is causing my bedtime pain?

If you consistently wake up feeling stiffer and more sore than when you went to bed, or if you notice sagging or soft spots when you press on different areas of your mattress, it likely needs replacement.

Should I practice this technique even on days when I’m not experiencing pain?

Yes, using the proper technique every single night (even on good days) helps your body build muscle memory and prevents injuries that could cause pain later.

What’s the most common mistake people make when getting into bed?

The most common mistake is bending forward at the waist and twisting at the same time, which puts enormous pressure on the lower back and can cause immediate or delayed pain.

Can I use this method if I sleep alone vs. with a partner?

Yes, the six-step method works regardless of whether you share your bed. If you have a partner, simply ensure you have enough space at the bed edge to perform the technique without interference.

How long will it take before the method feels natural?

Most people report that the movements become automatic within 1-2 weeks of consistent daily practice, though some master it within just a few days.

Should I use the same technique when getting out of bed?

Yes, simply reverse the process: roll to your side, bring your legs over the edge, push up with your arms while lowering your legs, then stand. This maintains spinal alignment throughout.

What if my bed is against a wall?

You may need to enter from the foot of the bed or the open side. Consider rearranging furniture to provide access to at least one long side of the bed for easier entry.

Is this method safe for elderly individuals?

Yes, this technique is particularly beneficial for older adults. However, they may need additional support like bed rails or assistance from a caregiver while learning the method.

Can children benefit from learning this technique?

While children without pain don’t typically need this formal method, teaching them proper body mechanics early establishes good habits that prevent future injuries.

Conclusion

Getting into bed without pain is possible when you combine proper technique with smart preparation and consistent practice. The six-step method protects your spine, reduces strain on your joints, and transforms a painful struggle into a smooth, controlled movement.

Taking time to prepare your bedroom, engage your core muscles, and move slowly makes each night easier and safer. Whether you use assistive devices, invest in an adjustable bed, or simply focus on perfecting your technique, you’re taking important steps toward better sleep and reduced pain.

Your body deserves the care and attention that comes with moving properly, and the benefits extend far beyond just bedtime. Start tonight by trying the six-step method, and give yourself permission to move slowly and deliberately.

With practice and patience, you’ll build habits that serve your body well for years to come.