Falling is one of those experiences that can leave you momentarily stunned and unsure of what to do next. Whether you're a senior who's experienced a fall or a caregiver who wants to be prepared, knowing the right way to get up safely can prevent additional injuries and reduce anxiety in those crucial moments after a fall happens.
The natural instinct after falling is often to scramble back to your feet as quickly as possible. However, this rushed approach can lead to further injuries, dizziness, or even another fall. Instead, taking a methodical, step-by-step approach gives your body time to recover from the shock and allows you to assess whether you've been injured.
Why the Right Technique Matters
Getting up from the floor after a fall is more challenging than simply standing up from a chair. Your body has just experienced sudden trauma, your blood pressure may have shifted, and you might be disoriented or injured without realizing it immediately. Using the wrong technique: like trying to lift yourself straight up or having someone pull you directly to your feet: can strain muscles, worsen injuries, or cause falls for both the person on the ground and anyone trying to help.
The five-step method we'll walk through prioritizes safety, gives you time to check for injuries, and uses your body's natural mechanics to make standing easier and less strenuous.
Step 1: Stay Still and Assess the Situation
The first and most important step after falling is to resist the urge to immediately jump up. Instead, remain where you are for at least a few moments. Take several slow, deep breaths to calm yourself and let the initial shock subside. This pause serves multiple purposes: it helps your blood pressure stabilize, gives you time to think clearly, and allows you to assess whether you're injured.
While lying still, mentally scan your body from head to toe. Ask yourself: Do I feel pain anywhere? Can I wiggle my fingers and toes? Can I move my arms and legs without sharp discomfort? Is there any numbness or tingling? Did I hit my head?
Important warning signs that require immediate medical attention:
- Severe pain in any area, especially the hip, back, or head
- Inability to move a limb
- Numbness or tingling that doesn't go away
- Confusion or disorientation beyond what you'd expect from the fall itself
- Bleeding that won't stop with gentle pressure
- Suspected neck or spine injury
If you experience any of these symptoms, do not attempt to get up. Call for help immediately using your phone, a medical alert device, or by calling out to someone nearby. It's always better to wait for professional assistance than to risk making an injury worse.
If you feel relatively okay and believe you can safely get up, you're ready to move to the next step.
Step 2: Roll Onto Your Side
If you're lying on your back, the safest next position is on your side. This might seem like an extra step, but it's crucial for protecting your back and making the rest of the process easier.
To roll safely, bend the knee on the side you want to roll toward. Use your arms to help guide yourself over, rolling your entire body as one unit rather than twisting at the waist. Once on your side, rest for a moment. This position takes pressure off your spine and gives you a more stable base to work from.
If you fell and landed on your stomach, you can skip directly to the next step.
Step 3: Get Onto Your Hands and Knees
From your side-lying position, push yourself up onto your hands and knees. This crawling position might feel undignified, but it's actually the safest and most stable position to be in before attempting to stand.
Bring your top leg forward first, then push with your arms to lift your torso off the ground. Get both knees underneath you, keeping your hands flat on the floor shoulder-width apart. Take your time with this transition. If you feel dizzy or weak, stay in this position until the feeling passes.
The hands-and-knees position distributes your weight across four points of contact with the floor, making you much more stable than trying to stand directly or even sitting up unsupported.
Step 4: Crawl to Something Sturdy
Now that you're on all fours, look around for the nearest piece of sturdy furniture that can support your weight. Good options include:
- A heavy chair that won't tip
- A sofa or couch
- The side of a bed
- A coffee table (if it's solid and stable)
- A wall with a protruding feature you can grip
- Kitchen or bathroom cabinets that are mounted to the wall
Slowly crawl toward your chosen support. There's no rush here: take your time and move carefully. Once you reach the furniture, position yourself so that your hands can rest on top of it or grip it firmly.
If there's no furniture nearby, you can crawl to a wall and use it for support, though this is more challenging and requires more strength.
Step 5: Rise Slowly Using Your Support
This is the final step, and it requires patience and control. With your hands firmly on your chosen piece of furniture, bring one foot forward. You're aiming to get one foot flat on the floor in front of you, as if you're in a kneeling position with one knee down and one knee up.
The foot that's flat on the floor should be your stronger leg if you know which one that is. Use your arms on the furniture for support and push primarily with your legs to lift yourself up. Don't try to pull yourself up with just your arms: this puts unnecessary strain on your shoulders and increases the risk of the furniture tipping.
Rise slowly and steadily. Once you're standing, don't immediately start walking. Instead, hold onto the furniture and take a few deep breaths. Then, when you feel stable, carefully make your way to a chair and sit down immediately.
After You're Up: What to Do Next
Even if you feel fine after getting up, sit and rest for at least ten to fifteen minutes. Check yourself again for any pain, swelling, or bruising that you might not have noticed while focused on getting up. Sometimes injuries don't become apparent until the adrenaline wears off.
Pay special attention to:
- Your hips, wrists, and knees, which often bear the brunt of falls
- Your head: if you hit it at all during the fall
- Any areas that feel tender or are beginning to swell
If you notice any concerning symptoms, contact your doctor or seek medical attention. Even seemingly minor falls can lead to injuries that worsen over time if left untreated.
When You Can't Get Up on Your Own
Sometimes, despite your best efforts, you may find that you simply don't have the strength or ability to get up using the five-step method. This is not a failure: it's important information about your current physical state and the nature of your fall.
If you cannot get up:
Stay as warm as possible. If you're on a cold floor, try to pull a blanket, towel, or piece of clothing toward you to lie on or cover yourself with.
Call for help immediately. Use your phone if it's within reach, press your medical alert button if you have one, or call out for help if others might be within earshot. Don't wait hours hoping you'll eventually be able to get up on your own.
Keep moving gently. While waiting for help, move your arms and legs periodically to maintain circulation, but don't attempt to get up if you've already determined you can't do so safely.
Stay calm. Help is coming. Focus on breathing steadily and staying as comfortable as possible while you wait.
Guidance for Caregivers: How to Help Someone Up After a Fall
If you're a caregiver coming upon someone who has fallen, your first instinct might be to immediately lift them to their feet. Resist this urge. Lifting someone directly from the floor puts enormous strain on both of you and can lead to injuries for both parties.
Instead, follow this approach:
Assess the situation first. Ask the person how they're feeling, whether they're in pain, and whether they think they can get up with guidance. If they show any signs of serious injury, call for emergency help rather than attempting to move them.
Talk them through the five steps. Position yourself where they can see you, and calmly guide them through each step. Your role is to provide verbal encouragement and be ready to steady them if needed, not to do the work for them.
Provide balance support only. As they rise in step five, you can place a steadying hand on their back or arm, but let them push themselves up with their own strength. If they cannot do this, they likely need more help than you alone can safely provide.
Know when to call for help. If the person cannot complete the steps on their own, if they're too heavy for you to safely assist, or if you have any doubts about either person's safety, call for emergency assistance or additional help from neighbors, family, or emergency services.
Prevention: Preparing for Future Falls
While knowing how to get up after a fall is crucial, equally important is having a plan in place before a fall happens. Consider:
- Keeping a phone or medical alert device accessible at all times
- Practicing the five-step method when you're not injured, so your body knows the movements
- Ensuring your home has sturdy furniture positioned strategically in each room
- Removing fall hazards that make future falls more likely
Falls are a serious concern for seniors, but they don't have to lead to panic or further injury. By knowing and practicing these five steps, both seniors and their caregivers can approach the situation with confidence, knowing there's a safe, effective method to get back on your feet. The key is taking your time, staying calm, and never rushing through any of the steps; your safety is worth the extra few minutes.
