5 Sleeping Positions for Hip Pain While Pregnant

Hip pain during pregnancy is a common complaint that can significantly impact sleep quality. As the body changes and the weight of the belly increases, the pressure on the hips can lead to discomfort and aches. This can make finding a comfortable sleeping position challenging and lead to restless nights and fatigue.

Understanding how to alleviate hip pain can help expectant mothers get the rest they need. In this blog, we will go over five sleeping positions to help expecting mothers. Each position takes into consideration the need for support and the importance of keeping the spine in a neutral alignment to minimize stress on the body.

Left Side Lying with a Pregnancy Pillow

Sleeping on the left side is widely recommended for pregnant individuals as it can improve circulation and prevent the uterus from pressing against the liver. When dealing with hip pain, you can optimize this position with the use of a pregnancy pillow. A full-body pregnancy pillow, or a specially designed side sleeper pillow, can provide additional benefits for a good night’s sleep.

Start by lying on your left side. Place the pregnancy pillow along the length of your body or use the side sleeper pillow to support your head and neck to ensure your spine remains in a neutral position. Bend your knees slightly and place the pregnancy pillow between them to keep your hips aligned and reduce the stress on your hip joints. This can provide much-needed relief and prevent the top leg from pulling the spine out of alignment. Adjust the pillow under your abdomen to give extra support and to help take the weight off your hips. If necessary, add a pillow behind your back to prevent yourself from rolling onto your back.

Right Side Lying with Leg Support

Sleeping on the right side with leg support is another effective position for managing hip pain during pregnancy. It shares similar benefits to left-side lying and can be a comfortable alternative for those who naturally prefer sleeping on their right side.

Start by laying on your right side, keeping your spine as straight as possible to maintain its natural curvature. Place a side sleeper pillow under your head to ensure your neck stays aligned with your spine. Use a standard pillow or specially designed leg support cushion to support the upper leg. This will help to keep your pelvis level and prevent the weight of your leg from twisting your spine. Tuck the pillow or cushion firmly between your knees and ankles to provide complete leg support. Consider placing a small, rolled-up towel or another cushion under your belly for added support.

Supine Position with Pillows Under the Knees

For individuals experiencing hip pain during pregnancy, the supine position with pillows underneath the knees can be a soothing alternative. While the supine position is often discouraged in the later stages of pregnancy due to the potential for back pain and reduced circulation, using pillows to elevate the knees can alleviate some of these concerns and provide hip pain relief.

Begin by positioning yourself on your back, ensuring that you are on a supportive mattress that doesn’t cause your body to sink too deeply. If lying flat on your back is uncomfortable or if you’re in the later stages of pregnancy, consider using a wedge pillow or an adjustable bed base to elevate your upper body slightly. This elevation can help alleviate pressure on the inferior vena cava and improve circulation.

Next, place one or two pillows underneath your knees. This elevation of the knees can help maintain the natural curve of your lower back, reduce the strain on your hips, and promote better spinal alignment. The pillows should be firm enough to support the weight of your legs without collapsing but soft enough to provide comfort. Additionally, you can place a small, rolled-up towel or cushion under the small of your back for extra support. This ensures that your lower back does not arch excessively.

When using the supine position with pillows under the knees, monitor how your body responds throughout the night and make adjustments as necessary. While this position can offer relief, it may not be suitable for everyone. Always consult with a healthcare professional to determine the best sleeping positions for your specific situation.

Modified Child’s Pose with a Bolster

For pregnant individuals experiencing hip pain, the modified child’s pose with a bolster can be an exceptionally soothing sleeping position. This position can help stretch and release tension in the lower back and hips.

Begin by placing a bolster lengthwise on your bed. A bolster is a firm, often cylindrical cushion that provides support and elevation. If you don’t have a bolster, you can use a stack of firm pillows or a rolled-up blanket as an alternative. Kneel on the bed with your knees separated to a comfortable distance that accommodates your belly. The distance should not cause any strain on your hips or back.

Slowly lower your torso onto the bolster, allowing your belly and chest to feel supported by the cushion while your hips remain in the air, stretching gently. You can extend your arms forward along the bolster, or place them alongside your body for additional comfort. Turn your head to one side—if you’re using a side sleeper pillow, place it under your head for additional neck support.

Be sure to alternate the direction you turn your head periodically to avoid neck stiffness. Focus on breathing deeply and relaxing your body into the position. The bolster should support your weight, allowing the hips to open up and relax. If this position is comfortable, consider spending several minutes in this pose before bed to help relax your body in preparation for sleep.

Elevated Reclining Position

Managing hip pain during pregnancy may also involve sleeping in an elevated reclining position. This position can offer a comfortable alternative for those who find lying flat to be uncomfortable.

Use a wedge pillow or an adjustable bed base to elevate your upper body. The goal is to create a gentle incline that supports the spine while reducing pressure on the hips. Arrange additional pillows or a folded blanket under your knees to keep them slightly bent. This helps relieve pressure on the lower back and hips and supports the natural curve of your spine.

Place a side sleeper pillow under your arm for added comfort and to help maintain the upper body’s alignment with the hips. This can take the pressure off the hip joints and provide additional stability. If you need additional hip support, consider placing a small cushion or folded towel under the side of your hip that is experiencing the most discomfort. This can help to distribute weight and relieve pressure points evenly. Ensure that the height of the elevation is comfortable and does not cause any additional tension in the neck or shoulders. Adjust the number of pillows or the angle of the incline as needed.

Summing Up

Identifying the best sleep position for your needs during pregnancy is a matter of personal comfort, alignment, and pain management. While each of the five sleeping positions discussed can provide relief from hip pain, it is essential to consider the unique demands of your body and the changes it is undergoing. Take the time to test and rotate through the sleep positions. If your pain persists, don’t hesitate to consult with a healthcare professional for personalized advice. With the right approach, you can find the sleep position that helps you rest comfortably and wake refreshed.