How to Get Back Up From a Fall
If you have fallen, your first reaction might be to try and get back up immediately.
Wait a moment, catch your breath and scan your body for injuries. If something hurts as you move, it is best to remain on the floor and seek assistance, as further movement could worsen those injuries.
If you’re okay then here are some steps to help you get back onto your feet.
Option 1 - Knee Push Up
1. If you’ve fallen onto your back, then the first step is to roll over.
2. Begin by bending your knee and rolling onto your side.
3. Push up onto your hands and knees. (If your knees hurt, see other page for an alternative method).
4. Use your knee or some furniture for support as you begin to stand up.
5. Move slowly and find the closest chair to sit and recover for a bit.
Option 2 - Furniture Push Up (With 2 Directions)
This option can be used for people who are unable to rest on their knees. You can also manoeuvre closer to a phone to call for help.
In a seated position ease yourself towards a sturdy piece of furniture like a chair or couch. Removing a cushion to sit on can help with either of the following methods.
Push and Slide Up
1. Brace both your arms onto the chair.
2. Plant both feet firmly on the ground, push with your legs and arms to move your body up and onto the chair.
3. Slide into a seated position. Remain there until you recover.
Rotate and Push Up
1. Hold onto the seat and rotate your body as you lift yourself up.
2. Bend your knee and move your leg underneath you to help propel you upwards.
3. Push with your bent knee and get up into the seat. Remain there till you recover.
Special thanks to Miguel, Exercise Physiologist at Promitto, for helping write this article and posing for the photography.
If you would like to learn a few exercises to help you improve your confidence with movement and your likelihood of preventing falls, check out our article here!
Important Tips
Call 000 if you are hurt and there is no one around to help you.
As you’re changing between positions, rest for a moment to ensure you can safely move between each step.
Let your family or health care team know you have had a fall to reduce the risk of future incidents.
Here is a video that very well demonstrates these techniques and other similar methods.
