One in five women will experience pelvic pain during pregnancy. A common symptom that negatively affects your ability to get a good night’s sleep.
If you experience this, it’s crucial to learn how to sleep with pelvic pain during pregnancy.
What causes pelvic pain during pregnancy, and how can you find relief?
Understanding the causes of pelvic pain during pregnancy
Pelvic pain is a broad term for discomfort experienced anywhere in the pelvic region, encompassing the lower abdomen, groin, hips, pubic area, and lower back.
As our body adapts to our pregnancy and growing baby, some pain is normal. But, if you experience persistent or severe pain, the diagnosis is often Pregnancy-related pelvic girdle pain, or PGP.
Pelvic pain is caused by stiffness in the three joints that form the pelvic ring:
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The two sacroiliac joints located where the pelvis meets the spine.
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The symphysis pubis joint in the front, where the two halves of the pelvis meet.
Pain in these areas can affect the entire pelvic ring or just the front joint.
Causes of pelvic pain
Hormones: The hormone relaxin’s primary purpose is to soften the ligaments that hold the pelvic joints together. This allows the pelvis to widen during childbirth; however, the increased mobility can lead to pain and joint instability.
Posture changes and weight gain: As our baby and uterus grow, our center of gravity shifts forward. This posture change adds stress on the pelvic joints and surrounding muscles, leading to pain.
Uneven joint movement: Relaxed ligaments and increased stress can cause the pelvic joints to move unevenly, leading to inflammation and pain.
Common symptoms
- Pain Location Activities that activate the pain
- Pubic bone Standing on one leg
- Lower back/sacroiliac joints Walking long distances, and uneven surfaces
- Buttocks and groin Turning over in bed
- Thighs and hips Getting in and out of a car, going up stairs
It’s important to note that pelvic girdle pain is not harmful to your baby, but it does have an impact on your sleep and mobility, so management is important.
Why is sleep difficult when you have pelvic pain?
The primary reason is that the movements and positions required for rest directly stress the unstable pelvic joints and ligaments.
Your sleeping position during pregnancy and your sleeping activities can force the pelvis to move unevenly, causing pain. Specifically:
Rolling over in bed can be very painful because when you switch from one side to the other, your legs move apart, putting pressure on one side of the pelvis. This can trigger a sharp, grinding pain that wakes you up.
Getting in and out of bed
Swinging your legs out of bed or using your core to sit up creates strain on your joints, making it difficult to start or end your sleep cycle.
Side sleeping
While side sleeping is the recommended position during pregnancy, it can also be painful when you have pelvic girdle pain.
Learning how to sleep with pelvic pain during pregnancy requires special pillows to alleviate the stress. If you don’t use proper pillow support, the twisting of your pelvis and spinal misalignment can cause severe discomfort.
Lower pain tolerance at night
Without the natural endorphins released through daily activity, pain becomes more noticeable in the evening. Low cortisol levels and a lack of distractions make pain your main focus, keeping you awake.
General pregnancy pain
All the common pain issues with pregnancy, like frequent bathroom trips, fetal movement, and general pelvic pressure and discomfort, can all lead to restless sleep.
How to sleep with pelvic pain during pregnancy
If you are suffering from periodic pelvic pain or PGP, there are sleep aids and positions that can help you get a good night’s sleep.
The right pillows for pregnancy sleep when you have pelvic girdle pain can be a combination of pillows, but the ideal option is a full-body pillow, such as the Yana 360 body pillow.
Sleeping on your left side for optimal circulation should be your primary goal; however, if you are experiencing significant pain, try the side that causes less discomfort.
Your ideal pillow setup:
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Between your knees extending down to your ankles to prevent your top knee from dropping forward, which twists your hip, causing pain in your pelvic joints.
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Under your growing belly to stop your upper body from pulling forward, reducing strain on the pelvis.
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Pillow behind the back to stop you from rolling over, which can trigger pain.
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Using a pillow to support your head and shoulders helps maintain a perfectly aligned spine, which in turn reduces upper back pain.
Why the full body pillow?
To eliminate the need for multiple pillows, a full-body pillow can support all the areas necessary for optimal spinal alignment, reduce pelvic and general pain, and support restful sleep.
Tips for improving sleep environment and habits
To experience pregnancy pelvic pain relief, your sleep environment and habits play a significant role in getting a good night’s rest.
Using a full-body pillow is key to achieving proper support for your head, neck, shoulders, stomach, and legs/pelvis. Maintaining proper spinal alignment goes a long way in alleviating pain and discomfort during pregnancy.
The full-body pillow also supports your back, preventing you from rolling. If you need to switch sides, moving pillows isn’t necessary since you have the same pillow length on each side.
The log roll technique
When getting out of bed or changing positions, move your head, torso, and legs as a single unit to prevent your joints from shearing, which leads to pain.
Silky sleepwear
Satin, silk, or any smooth material reduces friction, making it easier to use the log roll technique when moving to avoid pain.
Winding down
A warm bath or shower, or a heating pad before bed helps relax your muscles, reducing spasms and pain.
Using a Weighted Pillow
The Yana heart-shaped pillow features a microwaveable insert, perfect for use on any area of the body that can benefit from heat-induced therapy to relax the body, mind, and muscles.
Bedtime routine
Establish a consistent bedtime routine, such as light reading, meditation, or listening to music, to reduce stress hormones and prepare the body for sleep.
Gentle stretching
Gentle, non-weight-bearing stretches, such as pelvic tilts or cat-cow on all fours, will release tension and calm the body.
A soothing sleep routine involves avoiding screens, maintaining a consistent sleep-wake schedule, creating a dark sleep environment, and limiting food and drink intake close to bedtime, all of which are helpful ways to prepare the body for rest.
The Yana 360 Body Pillow
During pregnancy, especially if you suffer from pelvic girdle pain, having the proper pillow support is crucial for rest and correct spinal alignment.
The Yana body pillow is designed to support the areas of the body that matter most: the head, neck, shoulders, stomach, legs, knees, and pelvis.
No need for multiple pillows when you can have one that does it all. Available in cooling gel and natural latex.
Certified free of harmful chemicals, and includes a removable, soft cover for easy washing and maintenance.
To complement your sleep routine, our weighted aromatherapy eye mask helps you achieve a deep, restful night’s sleep.
Discover the world of Yana Sleep!