Lower back and hip pain is very common during pregnancy, meanwhile, pregnant women have been told to be sleeping on their sides, this is to allow for the flow of blood and nutrients to the placenta, also, it helps your kidney efficiently remove fluid from the body thereby allowing you to reduce some of the swelling in your feet and ankles. If you love sleeping on your back, it’s okay to do so during the first 20 weeks of your pregnancy but after you’ve passed that phase, try not to.
If you do, the weight from your uterus could press the arteries that carry blood from your leg to your heart, resulting in reduced blood flow. You can also sleep on your right side.
Here’s a few tips on sleeping correctly during pregnancy to reduce back and hip pain;
- If slept on your sides before pregnancy, you can continue when you are pregnant although with minor changes. During pregnancy, your pregnancy hormones start lengthening and loosening the ligament on your lower back and hips. So you have to change the position you sleep in because hormones lengthen the legs and you will feel pain in the lower back.
- To make your side sleeping position easy for you, put a pillow under your knee to help raise the angle of the leg. The idea is to keep your leg and femur above the usual level.
- You can also buy and use a pregnancy pillow, this will greatly help to reduce the pain. Put your leg on top of it and inflate the pillow. Don’t forget, the bigger your bump grows, the more you’ll have to inflate the pillow. It keeps the angle at the same level throughout the night.
- If you are hot, which is quite normal during pregnancy, increase the level of your fan or AC. And if there’s no light you are allowed to sleep on the cold floor.
And if you are so uncomfortable that you can’t sleep, get up, do something that’s sure to bore you for a few minutes. You can walk around your house, fold the laundry or any other thing that you find boring on a normal day. When you are done, you should have calmed down, go back to bed and see if you can fall asleep.