Getting into bed: Start sitting on the edge of bed. Engage your core to help stabilize your back. Slowly lower yourself down onto your right elbow, as you lift both legs to the the bed. From this position, you can use your right arm to assist rolling yourself onto your back, like a log roll motion. Getting out of bed: Roll onto your side toward the edge of the bed. As you swing your legs down toward the floor, use the right arm to push yourself into a seated position. If you are getting in and out of bed on the opposite of the bed from the picture than you reverse your motion. The goal is to keep your spine in neutral so that you don't hurt or pain is reduced when getting in and out of bed.