Getting out of bed often becomes increasingly difficult, uncomfortable, or painful during pregnancy, particularly in the later trimesters. The physical changes of pregnancy place significant strain on the body, especially the lower back and pelvis, making the transition from lying down to sitting challenging. Acknowledging these changes and adopting proper techniques for getting up is an important step in preventing injury and making daily life more comfortable.
Why Movement Becomes Challenging
The difficulty in movement stems from a combination of hormonal and biomechanical shifts. The hormone Relaxin, produced by the ovaries and the placenta, softens the ligaments around the pelvis and other joints to prepare the body for childbirth. This loosening creates instability, especially in the pelvic girdle, which can lead to pain when changing positions or standing on one leg.
The growing fetus and uterus cause a significant displacement of the body’s center of gravity, which shifts forward and slightly upward. This change forces the expectant person to adjust their posture, often by increasing the curve in the lower back, known as lumbar lordosis. The outward pressure from the expanding abdomen also increases the risk of diastasis recti, a common separation of the rectus abdominis muscles, which further compromises core stability. Movements that strain this weakened abdominal wall can worsen the separation.
The Log Roll Method for Safe Exit
The technique to get out of bed is the “log roll,” which is designed to keep the spine and torso aligned, minimizing strain on the abdominal wall and pelvis. Start by bending both of your knees so your feet are flat on the bed. You should then scoot your body toward the edge of the bed you plan to exit from.
Next, roll your entire body to the side like a single, solid unit—a log—keeping your shoulders and hips moving together in alignment. This movement prevents twisting of the torso and spine, protecting the softened pelvic joints and abdominal muscles. Once you are lying on your side, position yourself with your legs hanging off the side of the bed.
As you move, use the arm closer to the mattress to push down into the bed while using your other arm for support. Simultaneously, allow your legs to swing off the edge of the bed and toward the floor, using the momentum and arm strength to propel your upper body upright. The goal is to have your head and feet finish the movement at roughly the same time, ending in a seated position on the side of the bed. It is helpful to consciously exhale during the exertion phase as you push yourself up, which helps control intra-abdominal pressure. Once seated, pause to ensure you feel steady before attempting to stand up.
Positions and Movements to Avoid
Certain movements should be avoided as they place strain on the abdominal wall and pelvic floor. Specifically, sitting straight up from a lying position, similar to a traditional crunch or sit-up, forces the abdominal muscles to contract forcefully against the weight of the uterus. This action can increase intra-abdominal pressure or cause the abdominal midline to bulge or “cone.”
To minimize strain and support movement, consider the following:
- Avoid any movement that involves twisting the torso while lifting or rising, as this can destabilize the hormone-loosened pelvic joints.
- Immediately modify or stop movements that cause the abdominal wall to visibly bulge or dome.
- Use pillows between the knees for hip alignment while lying down.
- Ensure the bed height allows your feet to be flat on the floor when seated.
If you experience persistent or severe pain when moving, or notice a significant gap or bulging in your abdominal muscles, consulting with a physical therapist or healthcare provider is recommended.