By: Damaris Ababio, PTA, MSCS, Barnabas Health Ambulatory Care Center
Congratulations! You’re expecting another addition to your family. What an exciting time! Pregnancy is a beautiful journey; however, some women might agree that there are unpleasant expectations along the way that can make this journey tougher than expected. For instance, dealing with morning sickness, nausea, constipation, brain fog, etc. In this article, we will discuss the challenges that come with proper positioning in sleep while pregnant.
Having a growing belly changes your center of gravity, pulling you forward, which is why many pregnant women waddle to accommodate this new change. This can make simple activities such as getting into bed, turning in bed, or even just finding a comfortable position challenging. Below are some helpful tips on how to make sleep more enjoyable. Hang in there!
How to get in bed:
- You want to ensure you protect your back and avoid single-legged movements such as placing one leg on the bed and then the next as this can cause sacroiliac joint pain. Instead sit on your bed, supporting your upper body with your arm, now keeping your knees together, lift both legs up together as you slowly lower your body on to your side. The American Pregnancy Association (APA) recommends pregnant women lie on their sides since it provides the best circulation to internal organs and importantly, to that precious little person in your belly.
- Once on your side, using a body pillow or a regular pillow between your knees and under your belly is a great way to support your hips and spine to make sleep more comfortable.
- If you aren’t planning on sleeping just yet and want to catch up on some reading while in bed, follow the step 1 above, however once on your side, gently roll on to your back, keeping your knees bent and together. Once on your back, use a wedge or pillows to support your back so you don’t compress those vital organs. Place another pillow under your knees for an even more comfortable position.
How to get out of bed:
- If you’re lying on your side, that’s half the battle. Simply remember to keep your knees together as you gently lower both legs over the edge of your bed, using your arms to slowly push your body up.
- If you’re on your back, you want to roll on to your side and repeat step one above.
Hope you find these tips as helpful to you as they’ve been to me and many other moms to be.
Damaris Ababio, PTA, MSCS, is a Physical Therapist Assistant at the Barnabas Health Ambulatory Care Center. She treats patients with neurological and orthopedic conditions as well as balance and gait deficits. Damaris completed her education at Essex County Community College in May 2011 and has been working at the ACC since October 2011. Damaris is currently a Multiple Sclerosis Certified Specialist (2018) and an LSVT BIG certified therapist (2020). She also serves as a member of the International Organization of Multiple Sclerosis Rehabilitation Professionals and the American Physical Therapy Association. When she’s not working, Damaris enjoys spending time with her family, participating in philanthropic work or carrying out DIY projects.
The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.