I wish I known this a month ago with I severely bruised/maybe fractured my rib. I was so scared to go to bed every night, the pain was excruciating, made me almost past out. I took no drugs, too. It's better now, but still hurts a little bit.
I wish my doctor had me start practicing this BEFORE the surgery. I have one leg that is dead weight. Getting in and out of bed now, post L3, L4 laminectomy and L3, L4, L5 fusion with a dead leg is so hard to do.
I had spinal fusion surgery 2 1/2 weeks ago and had to stop sleeping in bed because it takes me over an hour to log roll and get out of the bed. I have 2 bum shoulders and have tried with both but having no luck.
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If a lower height is what you need, you can often lower the mattress by removing the short legs on the bed frame. Also very important is to roll your belly button in and lift the pelvic floor so that your whole lower spine is immobilized and feels solid. Then use your arms as shown to pivot your body, using your leg weight to help you swing up. You can slide along the bed until your buttock reaches the edge of the bed and this will keep your spine from flexing.
