How to Sleep with Pelvic Pain During Pregnancy – 6 Best Ways

How to Sleep with Pelvic Pain During Pregnancy? During pregnancy, it can be difficult to get a comfortable night’s sleep. Pregnancy is a blessing for every mother, but during pregnancy, women face many issues. It is common knowledge that women undergo numerous physical changes during pregnancy. After all, the woman’s body has to change and endure a lot during pregnancy for it to grow and support human life. These transformations can be satisfying and exhilarating at the same time. Pelvic pain is one of the physical sensations that can be the most uncomfortable during pregnancy.

Although many different types of aches and pains can occur during pregnancy, if you’re pregnant and feel pressure in your pelvis, it might worry you, especially if it’s severe, as pelvic pain often is. Therefore, here is a guide to pelvic pain during pregnancy that explains what it is, its causes and symptoms, how to relieve it, and more, to give you as much information as possible and calm your fears.


how to sleep with pelvic pain during pregnancy

What is Pelvic Pain?

Pelvic pain generally occurs in the lower abdomen, typically below the belly button, although it can also manifest in the lower back, genital region, or buttocks. When considering pelvic pain, an imaginary line can be drawn below the belly button to aid in distinguishing it from abdominal pain.¬†Pelvic pain can be categorized as either acute or chronic. In contrast to chronic pain, which typically endures for at least six months, “acute” pain usually appears suddenly and responds to treatment.

When Does Pelvic Pain Occur During Pregnancy?

Pelvic pain typically occurs towards the middle and end of your pregnancy, as your baby grows larger and your body undergoes the most significant changes in preparation for labor. Pelvic pain may begin in the second trimester and intensify in the third. However, some women may experience pelvic pain during the first trimester, although this is less frequent. If you experience severe abdominal pain during your first trimester, it is essential to speak to your doctor, as this is often a sign of a miscarriage.


how to sleep with pelvic pain during pregnancy

How to Sleep with Pelvic Pain During Pregnancy?

The big question is this. Sleep is essential for everyone, but pregnant women especially. Sleep deprivation can affect mood and mental health. It might make it harder for you to enjoy the pregnancy and make it harder for you to handle caring for any toddlers. So, before you even get into bed, let’s talk about a few management techniques that can help. Then, let’s talk about some nighttime strategies.

With pelvic pain, daytime strategies for better sleep

  • Apply ice daily to any joints, and use heat for muscle pain.
  • Consider using pelvic and abdominal supports.
  • Suitable exercises for pelvic pain include mobility and relaxation exercises, as well as those focused on posture, stability, strength, and mobility.
  • Break tasks down into smaller segments, reduce walking time and distance, or take horizontal rest breaks, particularly in the afternoons.
  • Crutches may be necessary for a few weeks.
  • If the pain persists or if you have any queries, please consult a doctor or a physical therapist for an assessment.

With pelvic pain, nighttime strategies for better sleep

  • You may find that pillows become your new best friends. There are numerous options, including placing a pillow under your belly, between your knees, or hugging a pillow.
  • There are various pillows available. Start with the cheapest option first, and if it doesn’t work, you can explore other options.
  • When lying on your side, consider your body’s position. Try shifting slightly forward toward your tummy or back instead of sleeping directly on your side.
  • Consider using an eggshell-shaped mattress topper to distribute weight more evenly.
  • When attempting to move in bed, try a six-point turn to roll over. Instead of rolling all at once, use your glutes and bridge with the pillow between your knees and gradually shift over.
  • If you feel stiff before getting out of bed in the morning, try some open-book stretches and pelvic tilts/rocks. Move slowly before starting your day.

Best Ways to Sleep with Pelvic Pain During Pregnancy

If you are experiencing pelvic pain during pregnancy, especially if it is severe, you may be wondering what you can do to alleviate the discomfort. Fortunately, there are several options you can consider that may help you feel better.

Use a Pregnancy Pillow

Pregnancy pillows are another helpful aid that can assist in relieving some of your pelvic pain, particularly if you prefer to sleep on your side. Sleeping on your side without a pillow between your legs can lead to pelvic discomfort and pull your hip down. By supporting your knees and maintaining your hips parallel to each other, a pregnancy pillow, or even a regular pillow placed between your legs, can alleviate pelvic pressure.

Massage Therapist

A chiropractor or massage therapist who has received training to help pregnant women can be incredibly helpful because they can offer treatments such as pregnancy massage, which can be highly beneficial. You may also want to consider osteopathy, aromatherapy, acupuncture, physiotherapy, and other treatments.

Use a Pregnancy Support Belt

Pregnancy belly support in the form of a specially designed pregnancy support belt can be extremely beneficial if your pelvic pain is brought on by the weight of your baby on your groin. The best pregnancy support belt can alleviate pain by lifting the weight of your baby and reducing pressure on your joints, ligaments, and bones, making it completely safe to wear for you and your baby. You’ll feel much more comfortable doing everyday activities like walking and exercising this way. Additionally, it will stabilize your abdomen and improve your posture, ensuring that your body remains properly aligned throughout your pregnancy.

Take a Warm Bath

Whilst it is not recommended to take a hot bath, a warm bath can help to relax your muscles and relieve some of the pressure on your pelvis. As long as the water temperature does not exceed 40 degrees, your baby will be safe, and you will be able to relax. Alternatively, you can take a shower and let the water hit your back.


Exercising during pregnancy serves two purposes: it can not only alleviate pelvic pain but also prevent it from occurring in the first place. Gentle stretching, water aerobics, prenatal yoga, pelvic tilts, and Kegels are all excellent ways to strengthen your pelvic floor and abdominal muscles, helping your body withstand the demands of pregnancy, and are particularly beneficial in relieving pain in the round ligaments.

Add a pillow between your knees

When sleeping on your side, placing a pillow between your knees may help to alleviate pelvic pain, especially when it is felt between your hips. The pillow will help to position your hips correctly. The key is to select a pillow that is the right size and avoid getting one that is too big.

Is Pelvic Pain During Pregnancy Dangerous?

Pelvic pain during pregnancy is certainly unpleasant. You may wonder if it can also be harmful to you or your unborn child. The good news is that pelvic pain brought on by pelvic pressure, round ligament stretching, Symphysis Pubis Dysfunction, or Braxton Hicks contractions are more of a hassle and a nuisance than they are real medical problems that could be harmful. Of course, you should talk to your doctor if you think something is wrong or if you want a professional medical opinion on your particular case.

What Causes Pelvic Pain during Pregnancy?

There are several reasons why women may experience pelvic pain during pregnancy. The causes of such pain are outlined below.

Pelvic Pressure

During pregnancy, the weight of the growing baby exerts pressure on the pelvis, which can create tension as the uterus starts to press on the pelvic muscles and bones. This can result in pain in the hips, thighs, and lower back. The pain may worsen when you stand or sit for long periods of time or make sudden movements. You may also experience pain when you need to go to the toilet or have a bowel movement.

Round Ligament Pain

During pregnancy, the uterus is supported by two muscle bands known as the round ligaments. As the uterus grows, the round ligaments on the sides of the uterus stretch, leading to pain in the lower abdomen or pelvis. This pain may worsen when transitioning from a seated to a standing position, or from lying down to sitting up.

Braxton Hicks Contractions

Pregnant women’s bodies often undergo a form of “practice run,” known as Braxton Hicks contractions, which typically begin around 20 weeks into the pregnancy. As it can feel like contractions but only affects the front of your body, it can be quite confusing. In contrast to real contractions, which begin in the back and progress to the front, Braxton Hicks contractions do not indicate that you are going into labor. You can usually alleviate them by changing positions. Being dehydrated and having a full bladder are two common triggers of Braxton Hicks’s contractions. Taking a bathroom break and drinking water can also be helpful.

Lower back pain

Lower back pain is a common issue during pregnancy, especially in the latter part of the third trimester, when the growing belly puts additional stress on the spine and causes an imbalance. The additional weight may cause your center of gravity to shift, resulting in a change in your posture.

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