Pregnancy Pain Getting Out of Bed: Why Does It Hurt So Much?
There is a moment in pregnancy when getting out of bed becomes a whole process.
You wake up.
You roll onto your side.
You brace yourself with your arms.
You carefully move your legs towards the edge of the bed.
You pause.
Then comes the big effort to stand up.
And somewhere between lying down and being upright, your pelvis, back, hip or groin lets you know that it is not particularly impressed with the plan.
If this sounds familiar, you're not alone.
For many pregnant women, getting out of bed can become one of the most uncomfortable movements of the day.
And when you're doing it every morning — and often several times during the night — even a relatively small amount of pain can become exhausting.
Why does getting out of bed hurt during pregnancy?
Getting out of bed isn't just one movement.
You're going from:
lying → rolling → sitting → standing → walking
That's a lot of changes in position in a very short space of time.
During pregnancy, your body is already adapting to a growing baby, a changing centre of gravity and increasing demands on your muscles, joints and pelvis.
Your bump can also make it harder to move in the way you used to.
The result?
A movement that once happened without a second thought can suddenly require planning, concentration and a little bit of strategy.
Where can it hurt?
Getting out of bed can highlight pain in different parts of the body, depending on what you're experiencing during pregnancy.
Pelvis
Pelvic pain getting out of bed during pregnancy is a common complaint.
You may feel aching, pressure, pulling or sharper pain through the pelvis as you move from lying to sitting or standing.
For some women, this is associated with pelvic girdle pain (PGP).
Pubic bone
If you're experiencing SPD in pregnancy, getting out of bed can be particularly uncomfortable.
Moving your legs, rolling onto your side and then standing can all place demands on the pelvis.
You may notice pain around the pubic bone, particularly when you first put your feet on the floor.
Hips
Your hips can become sore from sleeping on your side, particularly as pregnancy progresses.
You may experience:
Side-of-hip pain
Deep hip aching
Groin discomfort
Pain when putting weight through one leg
Stiffness when first standing
Sometimes the first few steps in the morning are the worst.
Lower back
Pregnancy lower back pain can be especially noticeable first thing in the morning.
You may feel stiff after lying in one position for several hours.
Standing up and straightening your back can then feel uncomfortable.
For some women, the pain settles once they've moved around. For others, it continues throughout the morning.
Sacroiliac joint and buttock pain
The sacroiliac joints, or SIJs, are located at the back of the pelvis.
Pain in this area may feel like an ache around one side of your lower back or buttock.
Getting out of bed, standing on one leg or taking your first few steps can aggravate it.
Groin and inner thigh
You may also feel discomfort through the groin or inner thigh.
This can be particularly noticeable when moving your legs towards the edge of the bed or taking your first steps.
Thighs and knees
Your thighs and knees may feel stiff or sore first thing in the morning, especially if you've been sleeping in one position for a long time.
If you are already experiencing knee pain during pregnancy, standing up from the bed can be an uncomfortable transition.
Calves and ankles
Pregnancy can also bring aching, tightness or tiredness through the calves and ankles.
You may notice it particularly when you first put your feet on the floor and start walking.
Feet
Your feet carry you through every day of pregnancy, so it isn't surprising that they can become sore too.
You may experience:
Aching arches
Heel pain
Sore soles
Foot stiffness
Ankle discomfort
Sometimes those first few steps in the morning can feel like the longest ones of the day.
Ribs and upper back
As pregnancy progresses, your upper body can also become uncomfortable.
Rib pain during pregnancy may make rolling and pushing yourself upright difficult.
If you've been sleeping on your side for several hours, you may also notice stiffness around your ribs, upper back or shoulders when you first get up.
Neck and shoulders
And if you've spent the night adjusting pillows and trying to find a comfortable position, your neck and shoulders may not be particularly happy either.
Morning neck stiffness, shoulder tension and upper-back discomfort can all contribute to that feeling of "I don't want to move yet."
The first few steps can be the worst
One of the things I hear from pregnant women is:
"Once I'm up and moving, I'm actually okay."
But those first few movements can be difficult.
You might stand beside the bed for a moment before walking.
You might take tiny steps.
You may need to hold onto the furniture.
Or perhaps you're already thinking about how you're going to get through the morning before you've even made it to the bathroom.
This can be particularly frustrating because you're not necessarily in constant pain.
It's the transition between positions that causes the problem.
And that's important information.
A gentler way to get out of bed
If getting out of bed is painful, try not to force yourself straight from lying flat to sitting upright.
Instead, think about making the movement in stages.
1. Roll onto your side
Take your time and move your shoulders, torso and pelvis together.
If you have pelvic pain or SPD, you may find it more comfortable to keep your knees relatively close together.
2. Bring your legs towards the edge
Rather than swinging one leg dramatically out of bed, move your legs together towards the edge.
3. Use your arms
Push yourself up with your arms as your legs come off the bed.
This allows your arms to help with the transition rather than asking your abdominal and pelvic muscles to do everything.
4. Pause before standing
Once you're sitting, give yourself a moment.
Put both feet on the floor and allow your body to adjust before standing.
5. Stand using your legs and arms for support
If needed, use the bed or another stable surface to help you stand.
There's no need to make getting out of bed a race.
Your body has just spent several hours in one position. Give it a moment.
What if getting out of bed is painful every morning?
If you're repeatedly waking with pain, or you're having to carefully manoeuvre yourself out of bed every morning, it may be worth looking at why.
Sometimes there is a straightforward explanation.
Sometimes several things are contributing.
For example, you may have pelvic girdle pain combined with hip stiffness from sleeping on your side.
Or lower back pain alongside reduced hip movement.
Or rib discomfort that's making rolling difficult.
Pregnancy is rarely about one body part working completely independently from everything else.
Your body works as a whole.
That's one of the things I consider when assessing pregnancy pain.
How can osteopathy help?
At an osteopathic appointment, we'll start by talking about what's actually happening for you.
Not just:
"My back hurts."
But:
"My back hurts when I roll over."
"My hip hurts when I first stand up."
"I can't lift my leg without pain."
"My pelvis hurts when I get out of bed."
Those details matter.
I'll assess how your body is moving and, where appropriate, look at the relationship between your pelvis, hips, lower back, spine, muscles and joints.
Treatment may include:
Soft tissue techniques
Joint mobilisation and articulation
Muscle stretching
Joint manipulation where appropriate
Movement advice
Exercises
Practical strategies for everyday movements
The treatment is adapted to your stage of pregnancy, your symptoms and what feels comfortable for you.
And we're not just thinking about what happens on the treatment table.
We're thinking about what happens when you get home.
Can you get out of bed more comfortably?
Can you walk to the bathroom without bracing yourself?
Can you get dressed?
Can you get downstairs?
Can you get through the morning without feeling like you've already done a day's work?
Those are the things that matter.
You don't need to wait until getting out of bed becomes unbearable
It's easy to put pregnancy pain down to being tired.
Or to tell yourself:
"This is just what pregnancy is like."
And yes, pregnancy involves plenty of physical changes.
But if pain is affecting your sleep, your morning routine or your ability to move normally, you deserve support.
You don't need to wait until you're struggling to walk.
You don't need to wait until you can't turn over.
And you don't need to wait until you're in constant pain.
Getting help early can give you a better understanding of what's contributing to your symptoms and what you can do to manage them.
Your morning shouldn't start with bracing for pain
Pregnancy can be physically demanding enough without your first thought every morning being:
"How am I going to get out of bed today?"
If you're experiencing pelvic pain, SPD, pelvic girdle pain, hip pain, SIJ pain, lower back pain, groin pain, rib pain or other pregnancy aches and pains, you're not alone.
As a pregnancy osteopath in Milford, Auckland, I work with women throughout pregnancy to help them understand and manage the aches and pains that can make everyday activities more difficult.
Your treatment is tailored to you, your pregnancy and the things you need to be able to do.
Because sometimes the goal isn't complicated.
It's simply:
Getting out of bed without having to brace yourself for pain.
If pregnancy pain is affecting your sleep, getting out of bed, walking, getting dressed or your everyday activities, book an appointment with Sarah Boughtwood Osteopath in Milford, Auckland.