Pregnancy & Pelvic Pain
How to get out of bed with Pregnancy & Pelvic Pain
Step-by-step guides for getting out of bed when you have Pregnancy & Pelvic Pain. Practical methods from real bed mobility guides.
Quick answer
After a nap, don’t try to sit up in one move. Do staged movement: warm the joints, break the bedding “grab” with a tiny sideways slide, then roll as a unit and sit up using your elbow and hand—so you’re not yanking against stiff hips, shoulders, and clingy sheets.
Key steps
- 1.After a nap, pause 10 seconds and exhale before you move—don’t start with a panic sit-up.
- 2.Warm the hinges first: 10 ankle pumps, then 5 gentle knee bends before you try to roll.
- 3.Make space from the pregnancy pillow before the roll (a 5–10 cm nudge creates a lane).
- 4.Break the sheet “grab” with a 2–3 cm sideways hip slide before you rotate.
- 5.Roll shoulders and hips together (log-roll) to avoid twisting through the waist.
- 6.Pause on your side, bring knees slightly up, then push to sitting using elbow + hand.
- 7.If you wear compression stockings, “walk” one foot at a time—don’t drag both calves.
- 8.When seated, plant both feet and take one breath before standing to reduce wobble.
Icelandic-designed · Sold in pharmacies
Snoozle Slide Sheet
A home-use slide sheet that reduces mattress friction so you can reposition sideways instead of lifting. Made from comfortable fabric — not nylon, no handles. Designed for you, not for a caregiver.
- ✓Less friction when turning — less effort, less pain
- ✓Comfortable fabric you can sleep on all night
- ✓Handle-free — quiet, independent, self-use
Trusted by Vörður insurance for pregnant policyholders. Recommended by Icelandic midwives and physiotherapists.
In-depth guides
Frequently asked questions
How do I get moving after a nap when my whole body feels locked?▼
Use staged movement: warm ankles/knees/hands first, then do a tiny sideways hip slide to break friction, then roll shoulders and hips together to your side, pause, and push to sitting using elbow and hand. Avoid one big sit-up.
Why do Tencel (lyocell) sheets feel like they grab my pajamas when I turn?▼
Under body weight, smooth sheets can still grip sleepwear at high-pressure points like hips and shoulder blades. That grip makes you twist harder to move. A small sideways slide before rolling often breaks the grab.
Can I sleep in compression stockings and still turn in bed safely?▼
Often yes, if you avoid dragging your calves along the sheet. Bend one knee and let your foot “walk” a few centimeters at a time. If you get skin irritation, deep marks, or aren’t sure about overnight wear, check with the clinician who advised them.
My pregnancy pillow helps pain but traps me—what do I do at night?▼
Before you roll, nudge the pillow 5–10 cm away from your thighs and hips to create a lane for your knee and elbow. Don’t fight it mid-roll. If you can’t reposition it without strain, ask a physio or midwife to set it up for both support and easy exit.
What’s the safest way to sit up in bed when I’m stiff and worried about falling?▼
Go back → side → seated, then pause with both feet planted before standing. Push up using elbow and hand rather than a straight sit-up. If you feel unsteady, sit back down and reset your feet instead of forcing the stand.
Why do I get stuck halfway through a roll after a nap?▼
You usually stall because friction is holding your hips or a pillow blocks your knee from dropping. Stop pushing harder, do a 2–3 cm sideways hip slide, re-bend the top knee, and roll shoulders and hips together.