Pregnancy & Pelvic Pain
How to reposition at night with Pregnancy & Pelvic Pain
Step-by-step guides for repositioning at night when you have Pregnancy & Pelvic Pain. Practical methods from real bed mobility guides.
Quick answer
Keep your knees together and use a log-roll: squeeze a pillow between your knees, bend both knees up, and roll your knees, hips, and shoulders as one unit. Never let your legs split apart during the turn. This protects the pelvis from the torsion that causes the sharp pain.
Key steps
- 1.Always keep your knees together during the turn — this protects the pelvis from torsion.
- 2.Squeeze a firm pillow between your knees before you start any turn.
- 3.Use the log-roll: knees, hips, and shoulders rotate together as one unit.
- 4.Never lead with one leg — asymmetric movement is what triggers PGP pain.
- 5.Loosen tucked sheets before sleep so they do not resist your roll.
- 6.To get out of bed: log-roll to the edge, drop both legs together, push up with your arm.
- 7.Use a firm pillow (not soft) between your knees — it needs to maintain a fist-width gap.
- 8.Set up pillow support before sleep: between knees, under bump, behind back.
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 turn in bed with pelvic girdle pain during pregnancy?▼
Use a log-roll: squeeze a firm pillow between your knees, bend both knees, and roll your knees, hips, and shoulders together as one unit. Never let your legs split apart. This removes the twisting force that causes the sharp pelvic pain.
Why does pelvic pain get worse at night during pregnancy?▼
At night, your pelvic joints have stiffened from lying still, and most people turn by swinging one leg across — which forces the unstable pelvis into a twist. The combination of stiffness and asymmetric movement makes the pain worse.
What pillow should I put between my knees for PGP?▼
Use a firm pillow that maintains a fist-width gap between your knees. A soft pillow compresses flat under leg weight and loses its spacing effect. A rolled towel works as a backup.
How do I get out of bed with pelvic girdle pain?▼
Log-roll onto your side facing the edge. Drop both legs off the edge together — never one at a time. Use your top arm to push your upper body up while your legs act as a counterweight. Sit for 5-10 seconds before standing.
Does a slide sheet help with pregnancy pelvic pain?▼
A slide sheet reduces the mattress friction that can stall your log-roll halfway, forcing you to push harder and reintroduce the pelvic twist. In Iceland, midwives recommend slide sheets as part of PGP management at home.
When should I see a midwife or physio about pelvic girdle pain?▼
If pain wakes you more than 3-4 times per night, you feel grinding or locking in the pubic bone, or the pain radiates down your leg. Your midwife can refer you to a physiotherapist who specialises in PGP.
Is it safe to sleep on my back with pelvic girdle pain?▼
Sleeping on your back is generally not recommended after mid-pregnancy for circulation reasons. If you wake on your back, use the log-roll immediately to turn onto your side rather than waiting.