How to Get Out of Bed with Sciatica Pain (Step-by-Step Guide)

People who suffer from sciatica often find it difficult to get out of bed due to the pain that can be aggravated during the process. Knowing the correct way to get in and out of bed with back pain is crucial to the healing process of sciatica.

Getting in or out the wrong way can worsen internal damage and hinder recovery. This article will discuss the safest and least painful way for people with sciatica pain to get out of bed.

How to Get Out of Bed with Sciatica Pain (Step-by-Step Guide)

In my 20 years of physiotherapy career, I have seen lots of sciatica sufferers complaining of lower back pain when getting out of bed because of little or no knowledge about the proper way of getting in and out of bed.

If you are a sciatica sufferer, you must learn this process, and I would insist you read this article till the end to get the most out of it. But I would also make a point that there are other factors you must take care of, like you:

• Sleep in proper back pain sleeping position.
• You should also understand your sciatica back pain,
• The proper way to use a lumbar belt for better care.

This isn’t just anecdotal advice. Research using MRI has shown that spinal discs are at their most hydrated and under the highest internal pressure right after waking, following a night of lying flat — which is exactly why sudden, unsupported movements first thing in the morning are more likely to aggravate sciatic nerve pain than the same movement later in the day (Malko et al., Spine, 2010)¹.

So, without delay, let’s jump to the exact way a sciatica sufferer should manoeuvre in and out of bed to avoid exaggerating the pain.

The Safest Way to Get Out of Bed with Sciatica (Avoid Aggravating Pain)

How to Get Into Bed with Sciatica Without Worsening Pain

To get into the bed, follow precisely the reverse steps we discussed. Here are detailed instructions to help you ease your sciatica pain:

• Step 1: Sit comfortably on the bed without sudden movements that may cause discomfort in your lower back.
• Step 2: Slowly lower your trunk to the left side while supporting it with your arm and forearms. At the same time, gradually lift both legs and keep them straight. This will help to stretch your lower back muscles and provide much-needed relief to your sciatic nerve.
• Step 3: Once comfortable, slowly come up to your elbow, bring your leg onto the bed, and then slowly lie down. This will help to ease the tension in your lower back and provide further relief to your sciatica.

These same steps can be followed for those suffering from right-sided sciatica. Remember to take it slow and listen to your body’s limits to avoid further injury or discomfort.

Key Takeaways for Managing Sciatica When Getting Out of Bed

As I have mentioned earlier, this is one aspect of the road to recovery from sciatica. There are lot many things you need to take care of, like the proper way of lifting, use of the lumbar belt, regular exercises, and proper physiotherapy. For guided home exercises to speed up recovery, you can also get our Low Back Pain Exercise Handout PDF, a printable, illustrated step-by-step guide. 

This article is an extract from my book “Sciatica Relieved: Home Exercises and Tips That Actually Work”. You can get it from Amazon by visiting here.

Keep Reading: Sciatica Pain Relief: Dummies Guide that Actually Works

FAQs: Getting Out of Bed with Sciatica Pain

Sunit. S. Ekka

The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.

Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.