Log roll technique: getting in and out of bed with back pain
Learn the log roll technique to move safely in bed after back surgery or with back pain. Read our step-by-step guidance on proper form and when to use it.
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If you’re recovering from back surgery or dealing with a back pain flare-up, everyday movements like getting in and out of bed can feel uncomfortable and even intimidating. The log roll technique is one strategy that can help you move more comfortably until pain subsides and you feel more confident returning to regular movement.
While log rolling can make moving out of your bed feel smoother, it’s not meant to be permanent. “The goal isn’t to avoid movement long term,” says Elle Carlson, PT, DPT, a Hinge Health physical therapist. “It’s to give you a way to move comfortably now so you can gradually get back to normal, unrestricted motions.”
Learn how the log roll technique works and how to use it as a stepping stone toward confident movement — plus, other exercises that can help ease back pain, recommended by Hinge Health physical therapists.
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What is the log roll technique?
The log roll technique can temporarily limit twisting by moving your shoulders, hips, and knees together as one unit. “It’s often used after spinal surgery, but it can also be helpful during acute back pain when certain movements can lead to muscle spasms or discomfort,” says Dr. Carlson.
Whether you realize it or not, getting in and out of bed usually involves some spinal rotation. If your back feels irritated or extra sensitive, this everyday movement can feel more uncomfortable than usual. This approach helps you maneuver onto and out of your mattress as your back builds tolerance to movement again, without avoiding activity altogether.
When to use the log roll technique
The log roll technique can be a helpful way to prevent pain from twisting your torso. This approach can help offset pain:
Immediately after certain spinal surgeries
During lower back pain episodes
When instructed by your surgeon or physical therapist
In the early stages of certain back injuries
Your provider will tell you how long you should use this technique. “The goal isn’t to avoid movement forever,” says Dr. Carlson. “It’s to give your body time to heal as you gradually reintroduce other daily movements.”
Why the log roll technique helps
When the soft tissues (muscles, ligaments, and tendons) and structures in your back are healing from injury, a chronic pain-flare, or surgery, this technique helps minimize movements that can potentially be painful or uncomfortable while your body is healing. Specifically, it helps limit rotation temporarily, reducing irritation and helping you move with less discomfort.
While it may feel counterintuitive to move your body when you’re in pain, strategic movement modifications support healing better than complete rest. “The log roll allows you to keep moving in and out of bed without feeling like you’re straining your back,” Dr. Carlson says.
How to log roll out of bed
The log roll technique may feel a little unfamiliar at first, but that’s okay. These physical therapist-approved tips can help you get started and move in a way that keeps irritation to a minimum.
Start on your back. Bend your knees so your feet are flat on the bed.
Move as one unit. If rolling to the left, bring your arms and knees to the left together. “The weight of your body will bring your trunk with you,” says Dr. Carlson.
Use your legs as a counterweight. Let your legs slide off the bed as you push through your top hand to lift your torso. “Your legs will act like a pendulum,” Dr. Carlson says.
Push up to sit. As your legs lower, press through your arms to bring yourself upright without twisting.
Pause before standing. Take a moment to make sure you feel steady before putting weight through your legs.
Tips for mastering the log roll technique
A healthcare provider or physical therapist can guide you through the log roll technique. In the meantime, these practical tips can help you move smoothly and build confidence as you practice.
Coordinate your timing. “Start the movement from your hips and legs, and let your upper body follow,” Dr. Carlson says. “Slow, controlled movement helps your body feel more secure.”
Keep your space uncluttered. To prevent further injury, clear the space in and around your bed before you get in or out. Having a clear path allows you to move slowly and deliberately through the log roll technique, keeping your spine aligned and avoiding sudden twisting or awkward movements as you sit up or stand.
Keep your space clear. Remove clutter in and around your bed so you can move deliberately without awkward reaching or twisting. Moving obstacles out of the way can also help prevent falls once you’re out of bed.
Adjust for bed height. “If your bed is higher off the ground, using a sturdy foot stool can help your feet feel stable before standing,” Dr. Carlson says.
Breathe through the movement. “Inhale before you roll, exhale as you move,” says Dr. Carlson. Coordinated breathing can reduce tension and help calm your nervous system, which can reduce pain sensitivity.
How movement can help ease back pain
When your back feels sensitive, it’s natural to want to avoid movement. But movement is medicine — gentle, gradual motion is one of the best ways to help your body recover. “Your spine is strong and resilient,” says Dr. Carlson. “Keeping it moving can reduce stiffness and dial down the pain sensitivity volume,” says Dr. Carlson.
The log roll technique can be helpful early on, but the goal is to gradually return to more natural movement as your symptoms improve. A physical therapist can guide you through targeted exercises that build strength and confidence, helping you ease back into twisting, bending, and other motions that help you perform everyday activities.
The below exercises are a great place to start. You can do them at home, or use a program like Hinge Health to work with a physical therapist to build exercises like these into a holistic treatment plan.
Exercises to help ease back pain
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- Back rotation stretch
- Seated child’s pose
- Cat cow
- Diaphragmatic breathing
All of these movements are designed to gently restore mobility, reduce stiffness, and help you feel more confident moving your spine again. Start slowly and stay within a comfortable range of motion. Some mild soreness is normal as you reintroduce movement, but sharp or worsening pain is a sign to ease up. If you’ve recently had surgery or were given specific movement precautions, check in with your surgeon or physical therapist before adding new exercises to your routine.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
When to see a doctor
Back pain often improves on its own with simple management. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Increased pain with movement
Persistent or worsening symptoms
Uncertainty about when to progress
Questions about returning to regular activities
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT tip: Prioritize gentle movement
Back pain can make movement feel intimidating, but your spine is designed to move. Gentle activity helps maintain circulation, reduce stiffness, and build confidence in your body again. “Try to keep moving in whatever way feels manageable, even if that means getting out of bed and doing some gentle stretches,” says Dr. Carlson.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Back Injuries. (2019). Medlineplus.gov; National Library of Medicine. https://medlineplus.gov/backinjuries.html
Kim, B., & Yim, J. (2020). Core Stability and Hip Exercises Improve Physical Function and Activity in Patients with Non-Specific Low Back Pain: A Randomized Controlled Trial. The Tohoku Journal of Experimental Medicine, 251(3), 193–206. doi:10.1620/tjem.251.193
Rodrigues, I. F. da C. (2017). To log-roll or not to log-roll – That is the question! A review of the use of the log-roll for patients with pelvic fractures. International Journal of Orthopaedic and Trauma Nursing, 27, 36–40. doi:10.1016/j.ijotn.2017.05.001
Prabhakar, N. K., Chadwick, A. L., Nwaneshiudu, C., Aggarwal, A., Salmasi, V., Lii, T. R., & Hah, J. M. (2022). Management of Postoperative Pain in Patients Following Spine Surgery: A Narrative Review. International Journal of General Medicine, Volume 15, 4535–4549. doi:10.2147/ijgm.s292698
Dhruba Podder, Stala, O., Hirani, R., Karp, A. M., & Etienne, M. (2025). Comprehensive Approaches to Pain Management in Postoperative Spinal Surgery Patients: Advanced Strategies and Future Directions. Neurology International, 17(6), 94. doi:10.3390/neurolint17060094