Was on bed rest in my back for 2 months. when i sit up in bed i'm really dizzy headed but if i tilt my head back and look @ ceiling it goes away. why?

Go slow: It's called orthostatic hypotension. There is no routine on how to recover. Just gradually try to sit up. When the dizziness gets to you, lower back to a level that is tolerable or look at something solid and unmoving (ceiling) . Baroreceptors in your vessels regulate your BP and they have gotten "lazy" with bed rest. Just go slow and increase your sitting up time. Takes time.