The following positions are examples for a tired or painful spine.
You should always lie down in a bed and get up from it using your hip and the leg that isn't painful.
Sit down /correctly/ so that there is an angle of 90 degrees between your upper knee, lower knee and your body.
You keep the same angle when lying down on your side by lowering your body down to the side on your elbow, lifting your legs at the same time.
From your side position, you turn your back by turning the whole body, hips and legs at the same time, then adjust that position to your condition.
Upon getting up, you shift an arm over your body to avoid making a rotation. You then turn your body, hips and legs at the same time you turn to the side.
From the side you get to a sitting position supported by the elbow of the lower hand, pushing away from the bed and lowering the legs at the same time.
