Falling when you're alone can be frightening, but knowing how to safely get yourself back up can make all the difference. Many older adults avoid seeking help or practicing fall recovery techniques because they worry it means admitting weakness. The truth is quite the opposite: learning these skills is one of the most empowering things you can do for your independence and safety.
This guide walks you through the proven method healthcare professionals recommend for getting up after a fall when no one is around to help. Whether you're recovering from a recent fall or preparing yourself just in case, these techniques could keep you safe and reduce your time on the floor.
Before You Attempt to Get Up: The Critical First Step
The moments immediately after a fall are crucial. Your first instinct might be to get up quickly, especially if you feel embarrassed or worried. Resist that urge.
Take a few deep breaths and stay still for at least a minute. This pause serves multiple purposes. It allows your body to settle after the shock of falling, gives you time to collect your thoughts, and most importantly, lets you assess whether you've been injured.
Checking Yourself for Injuries
While lying on the floor, mentally scan your entire body from head to toe. Ask yourself these questions:
- Do you feel any sharp or severe pain anywhere?
- Can you move all your limbs without significant discomfort?
- Did you hit your head during the fall?
- Are you feeling dizzy, nauseous, or confused?
- Do you see any obvious bleeding or swelling?
- Does anything feel broken or out of place?
If you answer yes to any of these questions, do not attempt to get up on your own. Instead, call for help using a medical alert device, your cell phone, or by calling out to neighbors if possible. Trying to move with a serious injury could make things much worse.
The Six-Step Method for Getting Up Safely
If you've determined that you're not seriously injured, you can proceed with getting up. This method is recommended by physical therapists and has helped countless people safely return to their feet after a fall.
Step 1: Roll to Your Side
Choose the side that feels strongest or least painful. If one side of your body took more impact during the fall, roll toward the other side.
How to do it: Bend your knees slightly and turn your head in the direction you want to roll. Let your body follow your head, rolling gently onto your side. Use your arms to help guide the movement if needed.
Take your time with this step. There's no rush, and moving slowly helps prevent dizziness.
Step 2: Push Up to Hands and Knees
From your side position, you're going to transition into a crawling posture.
How to do it: Use your arms to push your upper body off the floor. Bring your lower arm underneath you for support, then push up with both hands. Slowly bring your knees underneath you until you're on all fours.
If you have knee problems or find this position uncomfortable, don't worry: there's an alternative. You can scoot across the floor on your bottom instead of crawling. It might take longer, but it's just as effective and may be easier on painful joints.
Step 3: Look for Stable Furniture
Before you move anywhere, scan the room from your hands-and-knees position. You're looking for a piece of sturdy furniture that can support your weight as you stand up.
Good options include:
- A heavy chair with armrests
- Your bed or a sturdy couch
- A coffee table (if it's solid and stable)
- A stair railing or bannister
Avoid:
- Rolling chairs or recliners
- Lightweight furniture that might tip
- Tables with wheels
- Anything with a slippery surface
Choose the closest sturdy option. The less distance you need to travel, the better.
Step 4: Crawl or Scoot to the Furniture
Move slowly toward your chosen piece of furniture. If you're on your hands and knees, crawl at a comfortable pace. If you're scooting on your bottom, use your arms and stronger leg to push yourself along.
Important: Stop if you feel dizzy or tired. Rest as long as you need. Some people need to pause several times during this process, and that's completely normal. Your safety matters more than your speed.
Step 5: Position Yourself at the Furniture
Once you reach your support furniture, position yourself facing it. Place both hands firmly on the seat of the chair, the surface of the table, or the mattress of your bed.
Take another rest here if you need one. Catch your breath and make sure you feel steady enough to continue.
Step 6: Bring One Leg Forward
This is often the trickiest part, so take it slow. You're going to move from kneeling to a half-kneeling position.
How to do it: Keeping your hands on the furniture for support, bring your stronger leg forward and plant your foot flat on the floor. Your knee should be bent at about a 90-degree angle, like you're proposing. Your other knee stays on the ground behind you.
Adjust your position until you feel stable. Both hands should still be firmly on the furniture.
Step 7: Push Up to Standing
Now comes the final push to get back on your feet.
How to do it: Take a deep breath, then push down through your front foot while pushing up with your arms. Use the furniture to take as much of your weight as possible. Most of your effort should come from your front leg and your arms.
Don't try to stand up all at once. You can come up to a crouch first, rest there, then straighten up to standing. Or you might find it easier to slide onto the chair or bed and sit for a few minutes before standing fully.
There's no wrong way to do this step as long as you're using your support furniture and moving at a pace that feels safe.
Alternative Method for Those with Better Flexibility
If you have good flexibility in your hips and legs, there's a slightly different technique that some people find easier.
From the hands-and-knees position, keep your hands on the floor and lift your hips up toward the ceiling. You'll look like an upside-down V. Your feet should be flat on the floor with your legs fairly straight.
From this position, slowly walk your hands backward toward your feet. As your hands reach your ankles, start bending your knees and sliding your hands up your legs: ankles, then shins, then knees, then thighs. Let your body gradually unfold until you're standing upright.
This method requires more strength and flexibility in your hamstrings and lower back, so only try it if those movements feel comfortable for you.
What to Do Once You're Standing
Don't rush off as soon as you're on your feet. Your body has just been through a stressful event.
Sit down on the sturdy furniture you used to get up and rest for at least 10-15 minutes. This gives your blood pressure time to stabilize and reduces the risk of feeling dizzy or falling again immediately.
While you're sitting, do another body check. Sometimes injuries that weren't noticeable on the floor become apparent once you're moving around. If anything hurts or feels wrong, stay seated and call for help.
Once you feel steady, slowly stand up again. Test your balance before you start walking. Keep a hand on furniture as you move around for the next several minutes.
Why Practicing Matters
Here's something that might surprise you: you should practice this technique even if you haven't fallen recently. Think of it like a fire drill.
Find a carpeted area or put some cushions on the floor. Practice getting down to the ground in a controlled way, then use the six-step method to get back up. Do this with someone nearby the first few times, just in case you need assistance.
Regular practice offers several benefits:
- You'll remember the steps more easily if you fall for real
- You'll identify which pieces of furniture in your home work best for support
- You'll build the strength needed to execute these movements
- You'll feel more confident about your ability to handle a fall
- You'll discover any physical limitations before they become problems during an actual fall
Many people find that practicing also improves their overall strength and flexibility, which helps prevent falls in the first place.
When You Shouldn't Try to Get Up Alone
Sometimes the safest choice is to stay on the floor and call for help. Trust your instincts about this.
Call for help immediately if:
- You hit your head and feel confused or dizzy
- You have severe pain in your hip, leg, back, or anywhere else
- You can't move a limb or it looks deformed
- You tried to get up but couldn't manage it
- You feel chest pain or shortness of breath
- You're bleeding significantly
- You've been on the floor for more than 30 minutes and feel weak or cold
Having a way to call for help from the floor is essential for anyone who lives alone or spends significant time alone. This could be a medical alert device, a cell phone you keep in your pocket, or even a landline phone within reach of the floor in the rooms where you spend the most time.
Building Strength for Fall Recovery
The ability to get up after a fall depends largely on your strength, particularly in your legs, core, and arms. If you found the steps in this guide challenging to imagine yourself doing, it might be time to work on building that strength.
Consider working with a physical therapist who can assess your specific needs and design exercises to improve your fall recovery ability. Even simple exercises done regularly at home can make a significant difference.
Exercises that particularly help with getting up after falls include:
- Sit-to-stand exercises from a chair
- Modified push-ups against a wall or counter
- Leg strengthening exercises
- Core stability work
- Balance training
Moving Forward with Confidence
Knowing how to get up after a fall doesn't mean you're expecting to fall: it means you're preparing to handle life's unexpected moments with capability and calm. This knowledge is a form of insurance, something you hope you'll never need but are glad to have.
If you've fallen recently, talk with your healthcare provider about what might have caused it. Many falls have preventable causes, from medication side effects to home hazards to vision problems. Addressing the root cause is just as important as knowing how to recover.
Remember, needing more time to get up or requiring modifications to these steps doesn't mean you've failed. Everyone's body is different, and the "right" way to get up is the way that gets you safely back on your feet.
