Being put on bed rest during pregnancy can be challenging. You may feel bored, restless, or isolated being confined to your bed or home for long periods of time. However, there are still many activities you can do to keep your mind and body active and engaged.
Why do doctors recommend bed rest during pregnancy?
Doctors may recommend bed rest or limiting activity during pregnancy for several reasons:
- To prevent preterm labor if you have signs like contractions or cervical shortening
- To allow your body to heal from complications like preeclampsia or placenta previa
- To reduce strain if you have a high-risk multiple pregnancy
- To help manage pregnancy symptoms like bleeding or cramping
Bed rest helps take pressure off your body and maximize blood flow to the placenta and baby. Your doctor will let you know if you can get up for short periods or need to stay lying down most of the time.
How much activity can you do on bed rest?
The amount of activity allowed depends on your specific medical situation and doctor’s orders. Some general guidelines include:
- Partial or moderate bed rest – Can get up for bathroom and brief walking around the house, but should lie down most of the day
- Strict bed rest – Must stay lying down in bed except for bathroom trips
- Hospital bed rest – You stay in the hospital where activity can be closely monitored
Talk to your provider about the details of your bed rest restrictions. Even if you can be up for short durations, the priority should be resting and avoiding strain.
Mentally stimulating activities
Just because your body has to rest doesn’t mean your mind can’t stay active! Here are some mentally engaging ideas to prevent boredom:
Read books
Catch up on that never-ending reading list with books, e-readers, or audiobooks. Reading keeps your mind sharp and can transport you even when you’re confined to your bed.
Learn a language
Use language learning apps and programs to pick up a new language or brush up on your skills. Apps make it easy to do quick lessons from bed.
Take online classes
Sign up for virtual classes or lectures on topics you’re interested in. Many are free or low cost. Expand your knowledge from the comfort of bed.
Try new podcasts
Podcasts are a great option to entertain and engage your mind. There’s endless content from news, comedy, true crime, self-help, and more.
Do puzzles and word games
It’s brain exercise time! Work your mental muscles with crossword and sudoku puzzles, adult coloring books, mad libs, and more.
Play games
From solitaire to trivia, games are mentally stimulating. Use a tablet or board games you can play from bed. Multiplayer games are a way to socialize too!
Arts, crafts, and creative activities
Tap into your inner creative side with these ideas you can do hands-free from the comfort of bed:
Draw and color
Sketch, doodle, or color in an adult coloring book. A lap desk can provide a sturdy surface.
Paint
Finger or watercolor painting is relaxing and creative. Tape paper to a tray table or board across your lap.
Decorate your space
Make your space more cheery! Decorate the walls with artwork, photos, string lights or garlands. You can still nest from bed.
Make lists and meal plans
Use this time to get organized! Make grocery lists, outline meals, plan projects, or declutter. Jot down ideas for the baby’s name or nursery too.
Scrapbooking
Make a baby memory book or scrapbook old photos. All you need are supplies, pictures, and creativity.
DIY projects
Get crafty with simple DIY projects – make jewlery, sew, knit or crochet using your lap as a table.
Self-care activities
Don’t neglect self-care while on bed rest. Practice relaxing and pampering yourself with these ideas:
Meditate
Meditation and deep breathing exercises promote relaxation. Try guided meditations or mindfulness from bed.
Have a spa day
Do at-home manicures and pedicures, use face masks, or give yourself a massage. Feel pampered in bed.
Stretch
Gentle stretching boosts circulation and relieves muscle tension. Do modified prenatal yoga or stretches in bed.
Listen to music
Music lifts the mood and soothes the mind. Make playlists that help you relax and destress.
Watch feel-good shows
Binge watch comedies and lighthearted movies and shows to boost your spirits from the comfort of bed.
Take a sound bath
Immerse yourself in relaxing sounds like nature noises or calming music.
Do facial treatments
Rejuvenate your skin with face masks, serums, and moisturizers. It’s a luxurious thing you can still enjoy on bed rest.
Social and communication activities
Bed rest can feel isolating, but technology makes it easy to stay connected. Socialize without getting up:
Video call friends and family
Don’t lose touch with loved ones. Schedule video calls to catch up face-to-face.
Join support groups
Online communities for women on bedrest provide a space to share experiences and advice.
Use social media
Scroll through social feeds, join pregnancy groups, post updates and photos from the comfort of bed.
Send snail mail
Letter writing brings joy. Correspond with friends and family the nostalgic way.
Play online games
Multiplayer games allow you to socialize and compete, even from bed. They help pass the time.
Have virtual movie nights
Use apps to sync up and watch movies together. It mimics the fun of an in-person viewing party.
Host a video baby shower
Your loved ones can still celebrate with you remotely! Virtual showers keep you involved.
Physical activities you can do in bed
While bed rest limits physical activity, some movement may still be allowed. Talk to your provider about modifications like:
Seated exercises
Gentle range-of-motion exercises you can do sitting up in bed to stay lightly active.
| Exercise | Description |
|---|---|
| Ankle rolls | Lift feet off bed, roll ankles slowly in circles |
| Leg lifts | Keeping legs bent, slowly lift one leg at a time |
| Knee to chest | Hug one knee at a time gently to your chest |
| Shoulder rolls | Circle shoulders up and back in slow rotations |
| Neck stretches | Look side to side, up and down to gently stretch neck |
Light stretching
Gentle, modified stretches to improve circulation and flexibility without overexerting yourself.
Kegel exercises
Strengthen your pelvic floor by doing Kegels in bed. Inhale and tighten pelvic muscles, hold 5 seconds, exhale and release.
Resistance band exercises
Use resistance bands or tubing to safely work muscles without getting up. Do arm rows, pull aparts, and other simple moves in bed.
Positions to try lying down
Change positions periodically if permitted. Alternate between lying on your side, back, propped up, and elevated to reduce discomfort:
| Position | How to do it | Benefits |
|---|---|---|
| Side lying | Lie on side with knees bent | Takes pressure off back, improves sleep |
| Supine | Lie flat on back with support under knees | Allows maximal circulation to baby |
| Propped up | Recline on pillows/wedge with knees bent | Makes activities like reading easier |
| Elevated legs | Lie on back and elevate legs on pillows | Reduces swelling, varicose veins |
Making the most of bed rest
While bed rest has its challenges, focus on the positives and take it one day at a time. Recommendations include:
Set a schedule
Maintain some structure and routine each day. Plan activities, meals, and breaks.
Listen to your body
Don’t overexert yourself. Rest when tired. Speak up about discomfort or concerns.
Stay hydrated and nourished
Drink plenty of water, eat small frequent meals, and take prenatal vitamins while resting.
Connect with your support system
Don’t isolate yourself. Ask loved ones to visit, help out, and keep you company.
Make your space comfortable
Adjust lighting, temperature, and bedding. Surround yourself with comfort items.
Talk to your baby
Bond with your little one. Read, play music, rub your belly. Focus on the reason for bed rest.
Conclusion
Bed rest may be challenging, but doesn’t have to mean total inactivity. Rest the body, while keeping your mind engaged and spirits lifted. Take it day by day, listen to medical advice, and find activities that work for you. Most importantly, focus on the health of you and your baby!