[PODCAST] Sleep Positions and Turning in Bed with Less Pain in Pregnancy

by Jan 26, 2021


Are you dealing with pelvic girdle pain/low back pain in pregnancy with sleeping or turning in bed?🙋🏻‍♀️⁣

In today’s NEW @tobirthandbeyondpodcast Anita talks you through a way to turn in bed and options for sleeping in pregnancy with less pain. ⁣

Pregnancy related pelvic girdle pain (PPGP) is pain anywhere in the front, side or back of the pelvis including pubic symphysis, tailbone, hip and SIJ/sacro-iliac pain).⁣👇🏼⁣

Often we’re told to keep our legs together to turn in bed if you have PPGP however I find this technique from Dutch Physiotherapist Cecile Röst, better at decreasing pain for my physiotherapy clients and Bump to Birth course members.👍🏼⁣

*️⃣Bonus – if you’re pregnant without pain this technique helps make turning in bed easier especially in the third trimester instead of doing an 8-point turn to turn in bed. 😅⁣ ⁣

Turn in bed technique:⁣

➡️ Sit at side of bed⁣
➡️ Use arms to lower on side at the same time as your bent legs swing up onto bed⁣
➡️ Keeping knees bent, open top knee and allow it to guide you onto your back⁣

To turn to side from back: ⁣
➡️ Straighten leg of direction you want to turn to⁣
➡️ Press into the bent leg’s heel, gently squeeze that bum cheek and your hip will start to lift of the same leg. *Key step*⁣
➡️ Keep bent knee open and use your bum muscle and hip to turn you onto your side⁣
➡️ Go into sleep position or to get up, bend both knees⁣
➡️ Use upper body to push you up to sitting as you swing your legs together off the bed⁣

Sleep positions:⁣

1️⃣ lie on side and stack 2 pillow between both knees / shins with legs bent ( if using a pregnancy pillow add another pillow on top. Adjust as needed. If 1 feels best – go for it👍🏼⁣

2️⃣ lie on side and stack 2 pillows to rest top leg bent on. Bottom leg straight. ⁣

💁🏻‍♀️Let me know below if you plan to try out these techniques 👇🏼⁣

It’s helpful to know there’s help for pelvic/back pain in pregnancy. If accessible to you, see a pelvic health physiotherapist (virtual or in-person) for an individual assessment and guidance for your symptoms and goals. 


Ps. Need further support and guidance in your prenatal or postpartum workouts? 

Work with me directly in To Pregnancy and Beyond for progressive, monthly exercise plans that are specific to your trimester of pregnancy, postpartum re-strengthening, or core and pelvic floor needs. 

Feel supported with a customized workout program through pregnancy and postpartum


Jessie Mundell is mama-in-chief at JessieMundell.com, where she’s helped hundreds of moms feel strong, confident, and EMPOWERED in their bodies with fitness programs tailored to their prenatal and postnatal needs.

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