How to Get Out of Bed in the Third Trimester

Getting out of bed in your third trimester can feel harder than it used to. Your belly takes up more space, your hips can feel tight, and your body tends to move slower. The good news is you don’t need to “sit up” like you’re in gym class.

A safer, easier approach is to scoot to the edge first, roll to your side with your legs together, swing your legs off slowly, and push upright using your arms. After you do it a few times, it usually starts to feel more routine and less like a struggle.

Here’s a step-by-step getting-up routine (with a night version) that partners/caregivers can also follow to help you get up without feeling strained.

Scoot to the edge first: set up for easier, safer getting up

Before you move your body, set yourself up.

Start with the basics:

• Scoot toward the edge of the bed so your feet can reach the floor.
• Keep your movements slow. Think prep first, then move.

A couple of simple cues:

• If my feet can reach the floor, the rest is easier.
• Get to the edge, then roll.

Why this matters: if you end up sitting far from the edge, you’ll have to scoot and twist while you’re already trying to shift positions. That’s often what feels awkward in the third trimester.

Roll to your side the way the top tips describe (legs together, slow swing)

Next, you’ll switch from lying flat to lying on your side.

Use this sequence:

1. Roll onto your side.
2. Keep your legs together as much as you can.
3. Slowly swing your lower legs off the side of the bed.
4. Pause for a second with your legs hanging, long enough to reset your balance.

One common way to think about it is as a single unit:

• Legs together
• Swing slowly
• Let your feet find the floor when you’re ready

You might hear people say “flick your legs off.” That’s basically the same idea, but it should still feel gentle and controlled, not jerky.

Push up with your arms: how to go from lying to sitting

Once you’re on your side with your legs off the bed, it’s time for the “arms part.”

Try this:

1. Lightly engage your core. This isn’t a workout move, just a small brace so you feel steadier.
2. Use your arms to push yourself upright.
3. Move into a seated position smoothly, without yanking your torso around.

Cue to remember:

• Core lightly
• Arms push
• No sudden twisting

If you have a caregiver nearby, it can help if they stand close and can steady you at the right moment. You still want to lead with the technique, rather than having your belly do the heavy lifting.

Engage your core lightly and get your feet under you before standing

Sitting is only step one. Before standing, make sure your body is lined up and ready to support your weight.

Do this before you go all the way up:

1. Pause in sitting for a moment.
2. Get your feet under you so they’re positioned to hold your weight.
3. Keep your breathing calm.
4. Lightly brace your core again if you feel wobbly.

Then stand:

• Push up from the seated position.
• Stand slowly.
• Don’t rush the “first minute” after you’re upright.

Quick safety note: if you wear socks, slippers, or shoes at home, choose something with good grip to reduce slipping when you stand.

How to turn around in bed before you get up (knees together, hips then upper body)

Sometimes the hardest part isn’t standing. It’s turning, like when you realize you’re facing the wrong way.

Use this turning-in-bed method:

1. Keep your knees together.
2. Shift your hips first, moving your lower body as a unit.
3. Then rotate your upper body to follow, so you don’t twist your core all at once.

A simple cue:

• Hips go first, then shoulders.

This same idea helps with getting up, because you’ll end up in the right spot for that side-lying roll.

How to get out of bed in the third trimester at night (slower steps, fewer surprises)

Night trips to the bathroom can feel tougher. You’re sleepy, your brain is foggy, and your body still feels big and heavy.

So use a “slower, fewer decisions” version of the same routine.

The night routine

1. Pause before you sit up. Take a breath and get oriented.
2. Scoot to the edge, still aiming to get your feet to the floor.
3. Roll to your side with legs together.
4. Slowly swing your lower legs off the bed.
5. Lightly engage your core.
6. Use your arms to push upright.
7. Put your feet down carefully and stand slowly.

Night-proofing tips (simple but helpful)

• If possible, keep the path clear (bags, cords, scattered clothes).
• Use your phone light or a night light so you’re not guessing where your feet land.
• If you feel unstable, stop and sit back down for a second. Resetting is okay.

If you wake up and feel like “I can’t do this right now,” slow everything down rather than pushing harder.

What happens if we get up straight during pregnancy? (why rolling/scooting is recommended in the snippets)

You might wonder why you shouldn’t just sit up straight like you did before.

In the third trimester, going straight from lying to sitting or standing can be harder on your body because it tends to:

• increase core strain
• involve more sudden twisting
• cause more uncontrolled bounce from your trunk trying to lift you

The rolling-and-pushing approach breaks the movement into smaller, steadier steps. It gives you time to keep your legs together, guide your body onto your side, and bring yourself upright using your arms instead of pulling yourself up from your midsection.

A quick note on diastasis recti

Some people also worry about diastasis recti, when the two sides of the abdominal muscle don’t sit as closely together as they should. Gentle core engagement and controlled movement can help you avoid forcing pressure as you shift positions.

You don’t need to panic. Use the safer mechanics:

• scoot
• roll
• legs together
• slow swing
• arms push
• light core brace

If you’ve been told you have diastasis recti (or you’re not sure), it’s worth asking your clinician which movements feel safest for you.

How to get up from the floor during pregnancy (use the same principles: move slowly, protect your core)

Getting up from the floor is a different challenge, but the same rules apply: protect your core, move in steps, and don’t rush.

A practical approach:

1. Move slowly. Avoid big “pop up” motions.
2. Get to a position where you can support yourself, like placing your hands on the floor or using a stable surface.
3. Think roll and push, even if you’re not in bed:

• Use your arms to support your weight.
• Keep your body moving in a controlled way.

1. Avoid twisting your belly as you stand.
2. Once you can sit supported, then stand carefully.

If there’s stable furniture nearby, use it like a step in. Don’t yank yourself up, just steady your balance while you push.

If you’re alone, slow down more than you think you need to. Balance matters more than speed.

When to ask your clinician instead of trying to push through (bedrest-related question)

Most people can use these mechanics and be fine. But sometimes you should check with your provider instead of trying to power through discomfort.

Consider reaching out if:

• getting up reliably causes strong pain
• you feel worrying pressure, bleeding, or other concerning symptoms
• you’ve been told you need to follow restrictions

Bedrest-related questions come up a lot in pregnancy. “What puts you on bedrest?” doesn’t always have a one-size answer. If you’re wondering what qualifies you for bedrest (or what “modified rest” means for you), ask your healthcare provider so you get guidance that fits your situation.

Also, if symptoms are making it hard to get out of bed regularly, ask what movements or supports they recommend. You deserve a plan you can actually follow.

If you’re also looking for safer standing at home, check Baby Sock Shoe for grip-focused sock-shoe options that can help with everyday stability.