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How to Turn in Bed Without Pain During Pregnancy

By Dr. Olivia Avolio (she/her), Chiropractor

Hey guys, it’s Dr. Sarah from West End Mamas here. In this video, we’re going to talk about turning over in bed.

Dr. Olivia is already on her side. She’s gotten into bed properly. She’s done a great job and now she’s comfy. And inevitably at some point in the night she needs to turn over, cause she’s getting a little bit uncomfortable. Maybe her hips are sore, etc. When we’re turning over in bed, I don’t want our patients to be clamping their legs together and turning as a unit. That’s one thing we don’t want. So can you show that to us, Dr. Olivia?

There you go; so that’s one thing that we’re not big fans of. The other thing we’re not big fans of is just kind of legs flopping all over the place. Where your top leg flops over, your bottom leg kind of does its thing. Yeah, also not a great idea.

What we do like is, we want to keep that pelvis, that pubic bone, and pelvic girdle really happy. So the way we do it here is that the top leg is going to come up, just like that, and then you’ll notice that her heel is planted on the bed. Okay, at that point she’s going to squeeze her right butt cheek. That’s the foot that is planted on the table. She’s going to push through that heel, squeeze her butt cheek, and then use that heel to push herself onto her back.

Alright, now when you’re turning over from there, you’re going to do basically the opposite. So let’s say she’s turning back onto her left. So if she’s turning back onto her left, she’s going to straighten her left leg, and then [do] exactly in reverse. So she’s going to keep that right knee bent, push through that, squeeze the right butt cheek to move, and then back onto her side, easy-peasy.

Okay, show that to us one more time, Olivia. The right foot comes up, the foot gets planted, pushes through the foot, squeeze the butt, and onto the back, perfect. To turn back over, straighten the left leg, push through the heel, and then over onto her side.

Great, and then we’ll just do one more demo here on how to get up from this position. So her top arm is going to use that strength to push herself up and off she goes, beautiful. Sorry about the wandering finger in that video. My finger made it into the camera a few times.

If you guys have any questions, we’re here.

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