Your posture changes as your body changes during pregnancy. Your baby bump will slowly grow and gradually stretch your abdominal muscles, bringing your centre of gravity forward. Your lower back will arch more to compensate and your lower back extensor muscle become more active in order to deal with the increased load. This can lead to lower back pain and sometimes pelvic discomfort.
The pelvic muscles may be affected by changes in position and posture during pregnancy. This can cause pain to the side of your hips and sometimes to the outside of your thighs. This type of discomfort or pain is most common in pregnant women. The discomfort of lying on one’s side can make it difficult to lay on their back for long periods. It can make it difficult to sleep because you may not be able to lie down on your back for too long.
Some women even resort to sitting while they sleep. You may feel more “waddled” when you walk due to an increasing baby bump. Your hips will sway from one side to the other as you take a step. As your body begins to rely on structural/passive stabilisers to keep you stable, such as your Iliotibial band (ITB), instead of your muscles, this can happen.
Why does hip pain occur during pregnancy?
Hip pain can be one of the most common physical conditions that are associated with pregnancy. Your body must create the conditions that allow your baby to thrive. Specific hormones are released by your body to help you relax and stretch your muscles.
Your bones suffer as your muscles relax to allow the baby to grow. This is especially true for your hips, and lower back. Your hip joints support the spinal column, so it is more likely that both structures will bear more load.
Pregnancy trimester sleep barriers
When you are pregnant, your body is always changing. Your first trimester sleep problems may change by the time you reach your third trimester . Knowing what to expect will help you cope with changes.
First trimester
Your body doesn’t appear to be going through many changes during your first few weeks of pregnancy. Your family and friends probably won’t know you’re pregnant. This should make sleeping easy. The high levels of pregnancy hormones can cause sleep disruptions. You may experience:
- Nausea. Morning sickiness doesn’t just happen in the morning. It doesn’t matter if you are sick at night or day, it can happen. You won’t sleep well if you feel nauseated or vomiting at 3 AM. Find out what causes nausea and keep it close by. You may feel worse if your stomach is empty. Keep saltine crackers and ginger ale handy so that you don’t have the urge to rush to the kitchen in the middle of the night. If you feel nauseating, consult your doctor.
- More frequent urination. It doesn’t take a large baby to force your bladder to empty more often. You can get this from pregnancy hormones or a growing uterus. Solution: Avoid drinking too much alcohol at night. It is also a good idea to cut down on caffeine consumption later in the day.
- Feel tired, have aches and pains all the time. Your body will experience some significant changes. It doesn’t matter if your breasts hurt or your pelvic cramps make it difficult to fall asleep. Sometimes, you might feel the need for a nap throughout the day. You can fix this by exercising early in the morning (later in your day might keep you awake) and scheduling your sleep. Avoid napping for more than an hour, and don’t nap later in the day.
Second trimester
The second Trimester, generally speaking, is a time when pregnancy can be easier. This means that you need to get some sleep. The following factors could be causing you to not get the sleep you need:
- Leg cramps; Pregnancy leg cramps begin in the second trimester and get worse in the third. These cramps are most common in the calf but can also affect your feet and legs. Solution: Point your toes towards your head when you feel a cramp in your leg. This can help relieve cramping. Avoid pointing your toes in an opposite direction, or away from your head. This can worsen cramping. You can ease cramp pain by massaging the area, or simply walking around the area after the cramp has passed.
- Dreams; Women who are pregnant can have vivid, crazy dreams. Stress can make these dreams worse. Relaxing on a regular basis is the solution. Try meditation or other relaxation techniques. Talking to a counselor or enrolling in parenting classes can help ease your worries.
- Heartburn; Your stomach acid rises up as your uterus expands. This can be worsened by lying down to sleep. You can avoid heartburn-causing foods such as spicy, acidic, and fried foods. Avoid laying down immediately after eating. Instead, keep your feet up. To counter heartburn, you can prop yourself up while sleeping to prevent it.
Third trimester
You’ll likely have more difficulty sleeping during your third trimester. Because you are larger than normal as you get closer to the end of your pregnancy, this is partly why you will have more trouble sleeping. It can be difficult to find a comfortable sleeping position. These are some other symptoms you might experience:
- Back pain. It could be caused by a combination of hormones from pregnancy, which relax your ligaments and lower back, and your growing belly. To fix it, stretch and exercise regularly to maintain a healthy back. Use a pillow under your stomach or between your knees to sleep on your left side.
- You may experience frequent urination. Your growing baby is putting pressure on your bladder. Fix: Reduce the amount of liquids that you consume starting in the afternoon.
- Restless leg syndrome. Can’t keep your legs still? Around 20% of pregnant women can’t do this, making it difficult to sleep. There are two solutions: pre-bedtime morning walks and leg massages. Stock up on iron- and folate-rich foods to reduce restless legs syndrome.
- Problems with breathing. Weight gain and congestion can cause snoring or even sleep apnea. Solution: Sleep on your left side. Talk to your doctor about your sleep problems and your breathing.
Pregnancy sleep positions
Finding a comfortable place to sleep can be difficult when you are pregnant. It is not recommended to sleep on your stomach as it can block blood vessels and slow down blood circulation. However, sleeping on your stomach can cause stomach problems or damage to your breasts and stomach. What should a girl do? Side sleeping is the best for both you and your baby. Experts and doctors recommend that you sleep on your left side as it will improve circulation and protect your liver. However, any side is acceptable; just choose the one that feels most comfortable. Want to know how to make yourself more comfortable?
- Use pillows to support your back. You can get extra support by placing a pillow between your knees and underneath your stomach. This is why a full-body pillow is so useful. A pillow placed in the correct way can prevent you from rolling on your stomach or back while you sleep.
- You can prop your bed up a few inches by using books or blocks. This will raise your head and reduce heartburn.
- You can lay more comfortably on your back if you place a pillow underneath your hip.
It doesn’t matter what you do to sleep while pregnant, it is difficult. Understanding why you are having trouble sleeping is key to overcoming the problem and getting some sleep.
Best Side for Side Sleeping During Pregnancy
Most pregnant women report that they sleep on their left side during pregnancy. This position is more comfortable than sleeping on the right.
Sleeping on the right side will increase the pressure on your livers and your body weight. Although it might not be related to hip pain it can cause inflammation in the joints which can lead to lower back and hip pain.
How to avoid hip pain during pregnancy while sleeping
These are some tips to help you avoid or reduce hip pains when sleeping on your side during pregnancy.
1. Use a Back Widge
Once you are comfortable laying on your side, place a pillow under your back to prevent you from falling asleep in a supine position.
2. Pregnancy Body Pillows
When you sleep on your side, body pillows can be a great load-bearing tool. There are many sizes and shapes of pregnancy body pillows that you can choose from to maximize your comfort and reduce your hip pain.
3. Sleeping with flat pillows or no pillows
Studies show that high pillows placed under the head can cause neck and spinal problems. This can lead to poor weight distribution and hip pains.
4. Using Specialized Mattresses
Hip pain is very common. There are special mattresses that can help with this condition. The best side-sleeper with hip pain mattress that you can find is recommended.
5. Core Strength Exercise
If you have hip pains, strengthening your core muscles can be a huge help. You can do a few easy exercises without any problems. You should consult your gynecologist before you start any of these exercises.
6. Yoga
Pregnant women love yoga because it helps relieve back pains and improves posture. The cow pose and child pose are two of the most relaxing poses. These poses are easy to do even during the last stages of pregnancy.
7. Posture Control
Good posture can be achieved during the day to help with back pain. Use lumbar support when sitting. Lean forward with straight shoulders and a straight back, instead of sinking into the chair or couch cushions.
Also you can take steps to ensure a better night of sleep. However, it’s important to remember that there is no way to go back to your pre-pregnancy sleeping patterns and it is not guaranteed to work in the third trimester.
Proper support; Sleeping on one side places extra stress on your shoulder and hips. Pregnancy pillows don’t just make a nice addition to your home, they are essential for providing the correct alignment and support you need during pregnancy. The U-shaped, long cylindrical pillows offer great comfort during pregnancy.
Potty Breaks; Pregnancy makes you thirsty. Pregnancy can also make you more frequent to pee. It’s all so beautiful! It is vital to keep your baby hydrated during pregnancy. Drinking less at night will not prevent you from having to wake up in the morning to go to the bathroom. You shouldn’t stop drinking, but it may be worth having one last large drink before you go to bed.
Adjust your Bedtime; Whether you are pregnant or not, you shouldbe getting at least 7-8 hours sleep each night. If you’re like most people, it is likely that you get 5-6 hours sleep each night. You should not sacrifice your sleep during pregnancy. It is a process of rebirth that your body goes through (hard work). Your body needs to be able to rest and recuperate. While it won’t directly affect your baby, sleep deprivation can have a significant impact on you. Your bedtime is one of the few things that you can control during pregnancy.