Pubic bone pain and getting out of bed

Tips To Make This Challenge A Little Easier

Pain is often part of pregnancy because of the way your body changes to hold that precious baby. Sometimes that pain can make life difficult. Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, offers some tips to make one activity - getting in and out of bed - a little less strenuous.

Lisa Stone

Your question
I think my pubic bone is separating and it hurts a lot at night. Do you have any suggestions for ways to get in and out of bed without making it worse? - Meredith in Bartlett, Illinois

The expert answers
Ouch -- that sounds pretty painful! This sounds like one of the side effects of the pregnancy hormone, relaxin, which loosens your joints, including that at the pubis symphisis.

Here's what I suggest: To get into bed, first sit on the edge of your bed, then slowly roll down onto your side, using your arms as support. Keep your legs together (at least above the knees) as much as possible to avoid twisting your pelvic ligaments. Once you're in bed, try supporting underneath your belly (and possibly the leg that's on top) with pillows to take some of the stress off your pelvis. You might want to consider using a body pillow if you don't already have one.

To get out of bed, roll onto your side before pushing up with your arms. Don't try to get straight up from a laying-down position without using your arms to take your body weight off your pelvis. Again, keep your legs together as much as possible to avoid twisting your pelvic ligaments, and move to a sitting position before getting off the bed.

I hope this helps!