How to get out of bed when pregnant

How To Get Out Of Your Bed When You're Pregnant, According To Experts

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by Caroline Shannon-Karasik

Jan. 25, 2018

There are a lot of "how tos" that come with the news of pregnancy. How to eat anything again without first Googling it. How to tie your shoes without toppling over. How to get the tiny human out of you. Needless to say, there are a lot of questions and that's OK because what it means is that you're just a mama who's focused on having a healthy and informed pregnancy. But what about seemingly simple things, like getting in and out of bed? I will save you the search: Here's how to get out of your bed when you're pregnant, according to a physical therapist and OB-GYN.

Dr. Rachel Gelman, physical therapist and branch director at Pelvic Health and Rehabilitation Center, tells Romper in an email interview that it is important to keep your spine and pelvis in a neutral position so you don’t ‘tweak’ your back when getting out of bed. "Keep your knees bent and roll onto your side without twisting your trunk," she says. "Keeping your legs together, swing your legs over the side of the bed and use your arms to help push yourself up." The move, Gelman says, is called a "log roll" because you try to keep your trunk and your legs in one piece as you roll. "Everything should move together," she says.

According to Baby Center, you should take your time getting up, and "don't forget that your center of gravity has changed." The website also advised pregnant women to steer clear of sudden moves that could cause you to lose your balance or "aggravate any back pain you may be feeling."

Dr. Mashfika N Alam tells Romper in an email interview that you might also want to consider putting one hand on your lower abdomen while getting up, especially if you feel too much pressure down in your pelvis or if you suffer from symphysis pubis dysfunction, a condition that What To Expect noted may make it difficult to walk and cause "wrenching pain (as though your pelvis is tearing apart). "

Um, yeah, women are kind of amazing.

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And of course, your sleeping position can affect back pain. But scoring actual sleep during pregnancy is easier said than done. Whether you are dealing with heartburn and indigestion, or are simply a belly sleeper who can no longer snooze in your favorite position, your changing shape makes restful slumber difficult. Your number one defense? Pillows, pillows, and more pillows, noted Mama Natural. Use all of the pillows you can find in your house or nab a body pillow that is designed to help your pregnant body relax. U-shaped, wedge-shaped, and complete body-size pillows are all clear winners, the website noted.

Once you have your pillows of choice, you can also use them to help you get in the bed, another feat of strength as your belly begins to grow. Use them as support as you sit down on the the bed, legs draped over the side, and reverse the aforementioned log roll. Avoid lying straight back and putting strain on your abdominal and pelvic muscles.

"Moving in pregnancy gets harder as you get bigger," Dr. Sherry Ross, OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California, tells Romper in an email interview. "Paying attention to your body mechanics and movement is especially important when getting out of bed."

Like many things during pregnancy, sleeping — and waking up — takes a bit of work when you are growing a baby. The good news is pregnancy pillows or your partner's helping hand can make it all a bit easier.

As for tying your shoes? Well, let me know if you come up with a trick for that one.

Experts:

Dr. Rachel Gelman, physical therapist and branch director at Pelvic Health and Rehabilitation Center

Dr. Mashfika N Alam, General Practitioner

Dr. Sherry Ross, OB-GYN and women’s health expert at Providence Saint John’s Health Center

Editor's note: This post has been updated from its original version

3 Tips for Getting Up from Bed during Pregnancy

Congratulations, you are pregnant! It is one of the most beautiful phases of a woman’s life and we know you and your partner must be excited about this new chapter of your life. You must be curious about what your little one is going to be like, aren’t you? No doubt, pregnancy is one of the best experiences of a woman’s life, but it also brings with itself body pain, muscle cramps, joint pain, and several other side effects.

As your pregnancy will progress, your belly will grow and it will be quite hard for you to balance yourself. Gradually, you will even experience difficulty in doing your daily household chores and will be at a higher risk of spraining your muscles or pulling a tendon doing mundane tasks. As your pregnancy will approach the last trimester, you will also face difficulty in getting up from your bed safely without injuring yourself. But there is no need to worry thinking about it because it’s common and almost all pregnant women have difficulty in getting up from the bed during pregnancy. Here, we bring you some tips that will help you prepare yourself to lie down on the bed and to comfortably get up from the bed. Read these tips carefully because you’ll need them in the days to come!

Before you learn how to get up from a bed, you should know how to prepare yourself for bed before you lie down. Before you go to bed, choose loose, comfortable nightwear that will keep you warm enough or cool enough depending on how cold or hot the weather is. Sit on the edge of the bed and then slowly lower yourself into a sleeping position. It is best to sleep on your side when you are pregnant, especially in the latter half of the pregnancy.

Below, we share with you handy tips on how to get up from bed during early pregnancy without getting injured:

1. Roll on to Your Side Slowly If You are Lying on Your Back or Stomach

Bring your knees closer to your belly and move them to the edge of your bed. Using your arms for support, push yourself to come to a sitting position. Now, swing both your legs on to the floor. You can also use a pillow in between both your legs to get up.

2. Breathe in and Breathe Out

Pregnancy causes dizziness at times, especially when you try to get up. Practising deep-breathing exercises will provide you with relief and alleviate the back pain that you might feel after getting up.

3. Ask for Help

It is suggested that you ask for help in case you are having difficulty in getting up from the bed on your own, especially during the last term of the pregnancy.

Getting up from the bed during pregnancy can be an arduous task because your growing belly causes your centre of gravity to shift and you have trouble balancing. Do not get up in a hurry. Take your time, and get up slowly and safely from the bed.

Also Read:

Sleeping Positions during First Trimester
Sleeping Positions in Second Trimester
Sleeping Positions during Third Trimester

6 rules for a woman "in position"

Daily shopping, doing household chores - all this remains the responsibility of the expectant mother, despite the growing belly. However, in no case should you overwork, since during pregnancy the heart and lungs experience a “double” load, which can cause shortness of breath and other “troubles”.

Of course, chores around the house do not threaten the health of the baby and mother, but as the weight increases, it is better for a woman to learn how to move with a minimum expenditure of strength and energy. The well-being of the expectant mother largely depends on this.

So, if your pregnancy proceeds without any complications, you are full of strength and energy - we learn to move correctly, but if there is even the slightest threat of miscarriage or premature birth - you need complete rest and, most likely, bed rest, so that forget about all the affairs and focus on the main thing - the future baby.

How to bend over correctly

After the sixth month, the baby puts its weight on the spine, causing unpleasant back pain. Therefore, it is better to avoid all movements that force you to bend over, otherwise the load on the spine will double.

When, for example, something needs to be picked up from the floor or the ground, the stomach prevents the back from bending down. Therefore, it is necessary not only to lean forward slightly, but first to slightly bend the legs at the knees and redistribute the body weight on them . Use this position if you need to wash the tub or make the bed on a low sofa or ottoman.

How to get up correctly

It is most comfortable for expectant mothers to sleep on their side. But to distribute the weight evenly, it is advisable to put a small pillow between the knees. For those who suffer from numbness or pain in the kidney area, you can put a pillow under your side so that your back does not bend.

Whereas just a few months ago a light push was enough to get you out of bed quickly, now you need slower and more gradual movements that do not strain your abdominal muscles. If you are lying on your back, before standing up, turn on your side with your shoulders slightly forward and your knees bent . After that, lean on your elbow and tuck your legs in, which will help you move them over the edge of the bed and sit up.

How to stand properly

If a pregnant woman is forced to stand for a long time due to the nature of her work, this contributes to the stagnation of blood and fluid in the legs, causing swelling and varicose veins. The expectant mother needs to periodically arrange a rest for herself: sit on a chair, substituting a low bench under her feet. Thus, blood circulation improves and the back relaxes.

If you cannot sit down, you need to find the correct, most comfortable body position, using exercises for the appropriate muscle group. For example, as you contract your glutes, you will feel your abdominal muscles support your spine. Often a pregnant woman just wants to straighten her back and “feed” her stomach forward, but this leads to aching pains. For this reason, and to improve circulation when you have to be on your feet for a long time, try the following: tighten your toes and then relax them, stand on your toes and shift your body weight from one foot to the other.

How to sit correctly

When you are sitting, it is very important to lean back against the back of a chair and, if necessary, place a small pillow at the level of the kidneys.
If you have a sedentary job, it would be good to interrupt it from time to time to walk a little: walking improves blood circulation and prevents hemorrhoids. If during this period you need to write a lot or work on a computer, it is advisable to take a break every hour at least.

How to walk

Hiking is what a pregnant woman needs. They tone the muscles of the legs, preventing the risk of varicose veins, strengthen the muscles of the abdominal cavity.

However, as soon as you feel tired, give yourself a break: sit on the nearest bench and rest for five to ten minutes. If you do not have the opportunity to take walks in a park, square, then choose a street for walks with not very heavy traffic so as not to breathe polluted air. You need to walk, keeping the body straight and relaxing the shoulders. Wear comfortable, low-heeled shoes with thick soles for walking.

How to behave in public transport

On the train: if you are going on a long trip while pregnant, remember that sitting in one place for several hours is harmful. Therefore, even in a train, you need to get up and walk around the car a little to stimulate blood circulation.
In the tram and bus: the movement will not harm the expectant mother and baby. However, in such vehicles it is better to sit and approach the exit only after a complete stop: due to sudden braking, you can lose balance and fall. So don't hesitate to ask for a seat at . Think about your health.
In the car: you can take any position that suits you, sit up straight, lean back and even lie down. If you are tired, stop and stretch your legs.

Instructor valeologist Dudyak Natalia Alexandrovna

How to sleep during pregnancy

It is difficult to overestimate the role of sleep in the life of every person. A complete healthy rest allows you to fully restore the functioning of the nervous system, relieve stress, improve performance and increase activity. Chronic sleep deprivation is the cause of many diseases. What can we say about a woman who is at the stage of bearing a baby. During this period, more than ever, she needs a healthy, long and full sleep. However, unfortunately, it is during this period that one can only dream of a restful sleep.

As soon as a woman finds out about her new position, she has to give up a lot for the sake of the health of her unborn baby. And you need to give up not only bad habits: alcohol, cigarettes, coffee, but also from a comfortable sleep.

The cause of insomnia can be :

Anxiety;
Frequent urination;
Fears and phobias before a new stage of one's life;
Nervousness and irritability;
Digestive disorder;
Toxicosis;
Physical indisposition;
Uncomfortable posture.

During the period of bearing a child, the female body experiences an extraordinary load, especially in the last trimester. The need for more sleep increases, because the body expends much more energy. Therefore, healthy sleep and pregnancy are inextricably linked.

Let's try to figure out how to sleep during pregnancy, so as not only not to harm the health of your unborn baby, but to sleep well.

Looking for a comfortable sleeping position

Each person has his own favorite position, in which it is easy to fall asleep and sleep. Many do not imagine a comfortable rest on their backs, accustomed to sleeping on their stomachs. This habit will have to be sacrificed, as it is unsafe for the normal development of the fetus. If in the first three months of pregnancy a woman can still sleep in the position in which she is used to and feels comfortable, then after the first trimester the growing belly will not allow her to lie safely in this position. Despite the natural protection of the baby in the form of amniotic fluid, there is a high probability of injuring the baby in a dream, squeezing it. But what is the right way to sleep during pregnancy?

Back position

Even if you are used to sleeping in a Spartan position, on your back, with your arms spread wide, from the 28th week you will have to radically change your lifestyle. The fact is that as the fetus grows, the load on the intestines and vena cava will increase significantly, blocking the access of oxygen to the baby.

If you sleep on your back during pregnancy, you may experience the following problems:

Dizziness;
Nausea;
Convulsions;
Numb limbs;
Pressure reduction;
Hemorrhoids;
Heaviness of breathing.

If you feel these symptoms or the baby gives persistent signals, you need to urgently change your position, so squeezing the vena cava is fraught not only with poor health for the mother, but also with a lack of oxygen supply to the fetus.

Stomach position

One of the most beloved positions for many people, which allows you to quickly fall asleep while hugging a pillow. Many women, as soon as they find out about the change in their lives, are interested in the question, is it possible to sleep on your stomach during pregnancy? Doctors recommend abandoning this position already in the first weeks, even before the enlarged belly makes it impossible to fall asleep peacefully.

If you are afraid during sleep, without controlling your movements, to arbitrarily roll over on your stomach, you can put a large pillow that does not allow you to change position.

Side position

In order to normalize your sleep and not harm the health of the baby, experts recommend sleeping on your side during pregnancy. And if at first this option seems unacceptable to many, after the second trimester, lying on your side is the only possible one. But here the question arises, on which side to sleep in order to ensure the safety of the fetus?

Sleeping on the right side can cause squeezing of the kidney, which can have dire consequences. The ideal posture is lying on the left side. Thus, you not only do not injure the unborn baby, but also improve blood flow along with oxygen to the placenta.

But one should not ignore the individual characteristics of each organism and the position of the fetus in the uterus. When the baby is in a transverse position, choose the side where the baby's head is. And with a breech presentation, doctors recommend changing the position several times a night.

If you still cannot improve your sleep, you feel unwell and you are tormented by insomnia, then it is better to consult a specialist. A good gynecologist will analyze the situation and help solve the problem. If necessary, he will prescribe a safe sedative that stabilizes the emotional state and helps to fall asleep calmly, resting and restoring the nervous system in a dream.