Why this skill matters
Many older adults who fall are not badly hurt by the fall itself, but end up on the floor for a long time simply because they are not sure how to get back up. Knowing a safe method — and having the strength to do it — reduces both the risk and the fear.
It is worth learning and gently practising this before you ever need it, ideally with guidance from a physiotherapist.
First, pause and check
If you fall, try not to rush. Take a moment to catch your breath and check whether you are hurt. If you feel you may be injured, it is safer to call for help and stay warm and comfortable than to force yourself up.
If you feel able to get up, do it slowly and in stages rather than all at once.
A safe way to get up
Roll onto your side, then push up onto your hands and knees. Crawl to a sturdy, stable piece of furniture such as a solid chair.
Place your hands on the seat, bring your stronger leg forward with the foot flat on the floor, and push up through your arms and legs to turn and sit down on the chair. Rest there for a few minutes before standing.
If you can't get up
If you cannot get up, call for help — a personal alarm, phone or by attracting attention. Try to move to a carpeted or warm area, keep moving your joints to stay warm, and change position when you can to stay comfortable while you wait.
A personal alarm pendant is a simple, worthwhile safeguard for anyone at higher risk of falling, especially those living alone.
Building the strength and confidence to do it
Being able to get off the floor takes strength, mobility and practice — all of which physiotherapy can build. A physiotherapist can teach and rehearse the technique with you safely, strengthen the muscles involved, and reduce the fear that so often follows a fall.
Fletcher Physiotherapy provides falls prevention and recovery physiotherapy in your own home across Newcastle and Lake Macquarie. To arrange a visit, call 0404 791 756.