So, your doctor has just uttered the dreaded words: “You need to go on bed rest.” Whether it’s for a few weeks or the remainder of your pregnancy, bed rest can feel like a double-edged sword—especially when you’re pregnant with twins. On one hand, you’re doing everything to keep those babies safe and sound for as long as possible. On the other hand, it’s mentally and physically exhausting to be stuck in one place, day in and day out, while worrying about your sweet babies.
Look, I’m not here to sugarcoat it. Bed rest sucks. It can be boring, frustrating, isolating, and downright uncomfortable. But, as a doula who’s walked this path with many parents of multiples, I’m here to help you navigate this challenging time with some real talk, practical advice, and encouragement to make it through. Here’s how to cope with bed rest during a twin pregnancy—doula style.
1. Understand Why You’re on Bed Rest (and Embrace It, Even if It’s Hard)
When you’re pregnant with twins, the risk of complications—like preterm labor, high blood pressure, or placenta previa—can be higher. Bed rest is often prescribed to help reduce these risks. And while it may feel like one, it’s not a punishment, but a protective measure. Understanding the why behind bed rest can help you embrace it with a little more patience (even when it’s tough). Remember, you’re not just lying around—you’re actively keeping those babies growing strong.
Doula Tip: When the going gets tough, keep reminding yourself that this is temporary and necessary. Create a mantra like, “I’m doing this for my babies’ health and safety.” Write it down, put it on your nightstand, or repeat it to yourself when you’re feeling down.
2. Set Up Your Resting Space for Maximum Comfort and Convenience
You’re going to be spending a lot of time in one or two spots in your home, so make them as comfortable and convenient as possible. You want to be surrounded by everything you need within arm’s reach to minimize movement and stress.
Pillows, Pillows, and More Pillows: Get all the pillows. Big ones, small ones, body pillows—whatever you need to support your back, belly, legs, and neck. Experiment with different positions to find what feels best for your body.
Create a Bedside Command Center: Keep essentials like water, snacks, books, a tablet, phone chargers, and remote controls within arm’s reach. A small side table or a rolling cart works wonders.
Keep the Essentials Close: Think water bottles, healthy snacks, meds, your phone, lip balm, a journal, your e-reader and anything else you need throughout the day. A grabber tool can also be super helpful for reaching things without getting up.
Doula Tip: Don’t be shy about asking for help setting up your space. If you have a partner, family member, doula, or friend available, get them to help rearrange things, bring you extra pillows, or make sure you’re stocked up on snacks.
3. Stay Mentally Engaged
Bed rest can get boring at times, but it doesn’t have to be mentally stifling. Keeping your mind engaged can help prevent feelings of boredom and isolation.
Binge-Watch with Intention: Now’s the time to catch up on all the shows and movies you’ve been meaning to watch. But, be intentional—find series that make you laugh, learn something new, or bring you joy.
Learn Something New: Take up a hobby that you can do from bed—like knitting, learning a new language with an app, or even trying out guided meditations or affirmations for pregnancy. Keep your brain busy to avoid spiraling into boredom or anxiety.
Read, Read, Read: Escape into books. Whether it’s light fiction, personal development, or books about preparing for twins, find something that brings you joy or calm.
Virtual Connections: Use technology to stay in touch. Join online groups for expectant twin moms, schedule video calls with friends, or even find virtual classes you can take while lying down.
Doula Tip: Create a daily “bed rest schedule” that includes a mix of activities—like watching a show, reading a book, listening to a podcast, or doing a quick meditation. A little structure can make the days feel less endless.
4. Move (Safely) When You Can
For most, bed rest doesn’t mean zero movement. Moving in safe and practical ways is important to keep your circulation going to avoid issues like blood clots, especially during pregnancy.
Ankle Circles and Foot Pumps: While lying down, flex and point your toes and make gentle circles with your ankles to keep blood flowing. Bend and straighten your legs. Do these every 1-2 hours to keep the circulation flowing.
Gentle Stretching: Simple stretches can prevent stiffness and keep you feeling somewhat mobile. While sitting in bed, stretch your arms overhead, rotate your wrists, and gently stretch your neck and back. If folding forward is permitted you can do some gentle seated or lying yoga poses from your bed - make sure they’re pregnancy safe!
Bathroom Break Stretches: When getting up for bathroom breaks or other light walking, take a moment to gently stretch. Reach your arms above your head, rock your hips side to side, roll and stretch your neck, and gently bend your knees. Take it easy and stop if you feel pain or discomfort.
Deep Breathing: Deep breathing exercises can help gently stretch your core, sides, and back.
Doula Tip: Talk to your healthcare provider about safe exercises you can do while on bed rest. Every situation is different, and your provider can give you specific guidance based on your needs.
5. Focus on Nutrition
Eating well on bed rest can be tricky, especially if you’re feeling nauseous, uncomfortable, or just plain exhausted. But good nutrition is crucial for both your healing and your babies’ growth.
Hydrate Like a Boss: Keep a big water bottle and electrolyte packets by your side at all times. Staying hydrated is key for keeping your body functioning well and supporting your pregnancy.
Nourishing Snacks and Meals: Focus on easy, nutrient-dense snacks like nuts, yogurt, fresh fruit, veggie sticks with hummus, and protein bars. Consider a local meal delivery service or ask friends and family to help with meal prep. Mama Mama Meals is our favorite meal service with nutritional standards that are amazing for pregnancy and early postpartum. Use code NATLBABYCO20 for $20 off your first order of $200+.
Small, Frequent Meals: Eating small, frequent meals can help manage nausea, especially if you’re dealing with the discomfort of a growing belly or bed rest.
Doula Tip: If you have a partner, a friend, doula, or family nearby, enlist them to prepare snacks or meals that you can quickly grab and eat.
6. Mental Health Matters
Let’s be real—bed rest is not really fun, especially if you’re on it long term. It’s easy to feel isolated, frustrated, or even depressed. Take care of your mental health just as much as your physical health.
Feel the Feels: It’s okay to feel angry, sad, frustrated, or scared. Give yourself permission to feel all the emotions that come with being on bed rest. You’re not alone in this.
Journaling: Write it out. Whether it’s venting your frustrations or jotting down positive affirmations, journaling can be incredibly therapeutic.
Mindfulness and Meditation: Practice mindfulness techniques to stay grounded. Guided meditations, breathing exercises, or even just sitting in silence can help keep you centered and calm.
Doula Tip: If you’re feeling overwhelmed or down, reach out. Whether it’s a therapist, a support group, or just a friend who gets it, don’t hesitate to talk about what you’re feeling.
7. find Doula Support for bedrest
A doula isn’t just for labor; they can provide incredible support during pregnancy, especially when you’re on bed rest.
Emotional Support: Sometimes, you just need someone to talk to who understands the ups and downs of pregnancy, especially with twins. A doula can offer emotional support, be a sounding board, and provide reassurance.
Practical Help: Doulas can help with practical tasks like meal prep, setting up your space, doing light laundry, going grocery shopping, or even providing virtual check-ins to make sure you’re coping okay.
Advocacy and Information: A doula can help you navigate medical appointments, understand your options, and advocate for your needs. They can provide evidence-based information and connect you with local resources.
Doula Tip: If you’re feeling overwhelmed or isolated, consider hiring a doula who specializes in supporting families with multiples. Having that extra layer of support can make all the difference.
8. Remember, This is Temporary
Bed rest might feel like it’s never-ending, but it’s just one chapter in your pregnancy journey. You’re doing everything you can to keep those babies safe and healthy, and that makes you one strong, badass mama. Keep your eye on the prize—those two little babies you’ll get to hold in your arms soon enough.
If you’re on bed rest and feeling overwhelmed or alone, remember you don’t have to navigate this journey by yourself. A doula can provide the emotional and practical support you need to get through bed rest with confidence. If you’re in Orange County or the surrounding areas, reach out today to connect with a doula who can offer you the care, guidance, and reassurance you deserve.
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