Falling is a common experience, but knowing how to get up safely is a skill that prevents further injury and reduces anxiety. This guide applies only if you are conscious and reasonably certain you have not sustained a severe injury, such as a major fracture, head trauma, or spinal damage. Managing the situation calmly allows you to execute movements with greater control. Ensure every movement is deliberate and not rushed, which helps prevent a second, more damaging fall.
Immediate Assessment and Safety Check
Remain still for a few moments to allow your heart rate and adrenaline levels to stabilize, which helps prevent panic. While lying down, begin a slow, methodical check for injury, starting with your head and neck and moving through your limbs. Slowly attempt small movements of your fingers and toes to assess for sharp pain or an inability to move a joint, which could indicate a fracture or serious sprain.
If you detect severe pain in your head, neck, spine, or pelvis, or if you feel dizzy, confused, or notice bleeding, you must not attempt to move yourself. Stop the procedure immediately and call for emergency help using a nearby phone, a medical alert device, or by shouting. If you determine no severe injury is present, take a few deep breaths to regain full composure before planning the safest direction to move toward sturdy furniture.
Moving to a Stable Position on the Ground
Once the injury check is complete, transition from lying flat to a more stable position without twisting your torso. Use a modified “log roll” technique to keep the spine in a relatively neutral alignment. Turn your head in the direction you intend to roll, and then use the opposite arm to gently guide your body over until you are lying on your side.
After reaching the side-lying position, pause to let your blood pressure adjust, mitigating the risk of dizziness. Next, use your elbows and hands to push your upper body up until you are stable on your hands and knees, assuming a crawling position. From this position, slowly crawl toward the nearest stable object, such as a solid chair, couch, or bed, resting whenever you feel pain or lightheadedness.
Utilizing Support to Achieve a Stand
When you reach the stable object, position your hands firmly on the furniture’s seat or armrest to ensure it will not slide or tip. Bring your stronger foot forward, planting it flat on the floor so the knee is bent at approximately a 90-degree angle, mimicking a half-kneeling position. The other leg should remain bent with the knee on the floor to provide a stable base.
With both hands pressing down on the support, simultaneously push off with your arms and the flat foot on the floor. This action lifts your body upward and slightly forward, bringing you into a nearly standing position. Once upright, maintain your grip and stand still for a few moments, shifting your weight gently to confirm your balance before attempting to walk away. This stabilization prevents immediate re-injury due to lingering dizziness or weakness.
Post-Fall Review and Subsequent Care
After a successful stand, do not immediately resume normal activity; instead, sit in a stable chair or on a bed to rest for at least ten to fifteen minutes. This period allows your body to recover from the physical exertion and shock, and drinking water can help address mild dehydration. Even if you feel fine, inform a family member, caregiver, or doctor about the fall, as some injuries, such as subdural hematomas, can manifest symptoms hours or days later.
Review the location of the fall to identify potential environmental hazards, such as loose rugs, poor lighting, or clutter, and address these issues to mitigate recurrence. If you are taking anticoagulant or antiplatelet medications (blood thinners), seek medical attention, even after a minor fall, because the risk of internal bleeding is increased. A medical professional can assess for delayed symptoms, review medications, and suggest physical therapy to improve strength and balance.