Are you tossing and turning at night because of hip pain during pregnancy? You’re not alone! Pregnancy changes your body in unique ways, but these changes can make sleeping uncomfortable.
As your baby grows, hormones loosen your joints, and your growing belly shifts your weight forward, putting extra pressure on your hips.
This is why finding the right sleeping positions for hip pain while pregnant is so important. Good sleep isn’t just nice to have—it’s essential for your health and your baby’s development.
When you sleep in positions that support your hips properly, you can reduce pain and wake up feeling more rested.
In this guide, we’ll walk through why hip pain happens during each trimester, which sleeping positions to avoid, and practical tips to help you sleep better tonight.
Understanding Hip Pain During Pregnancy
During pregnancy, your body goes through many changes that can cause hip pain. First, your body makes a hormone called relaxin that loosens your joints to prepare for birth. This can make your hips feel unstable or achy.
Second, as your baby grows, your weight shifts forward, putting extra pressure on your hips, especially when you sleep.
Third, you might feel different types of pain:
- Pelvic girdle pain feels like an ache deep in your hips or lower back.
- Sciatic pain shoots down your leg.
- Round ligament pain feels like a sharp pull near your hip when you move suddenly.
All these pains are normal but can make sleeping uncomfortable.
Hip Pain During Pregnancy in The First, Second, and Third Trimesters
Hip pain commonly emerges during pregnancy as the body adapts to accommodate the growing baby.
It typically begins mildly in the first trimester, intensifies during the second as ligaments loosen, and can become most challenging in the third trimester when the extra weight and shifted center of gravity put significant pressure on the hips and pelvis.
| Trimester | Hip Pain Causes & Effects |
|---|---|
| First Trimester | – Hormones loosen ligaments, causing mild hip pain. – Increased blood flow may create discomfort in the hips. – Changes occur before the belly is visibly growing. |
| Second Trimester | Weight gain and posture shifts put pressure on hip joints. Hip pain becomes more noticeable when standing, walking, or sleeping. As the belly grows, Extra pillow support may be needed. |
| Third Trimester | Maximum baby weight increases the hip strain. The center of gravity shifts, worsening pelvic and sciatic pain. Finding a comfortable sleeping position becomes more challenging. |
Sleeping Positions to Avoid If You Have Hip Pain
When you’re pregnant with hip pain, certain sleeping positions can make your discomfort worse.
Here are three positions you should avoid to prevent additional strain on your hips and ensure better sleep.
1. Flat on the Back
Lying flat on your back puts your hips in a position that increases pressure on your lower back and sacroiliac joints.
It can also compress the vena cava (a major blood vessel), reducing blood flow to your baby and causing dizziness or nausea for you.
2. Stomach Sleeping
Once your belly starts to grow, stomach sleeping becomes physically impossible and uncomfortable.
This position forces your spine into an unnatural curve and puts direct pressure on your growing uterus, increasing hip discomfort and potentially restricting blood flow.
3. Sleeping in A Twisted Position
When your legs and hips aren’t properly aligned, your pelvis rotates unevenly. This twisted position strains the ligaments around your hips and can pull on your lower back muscles.
Over a full night, this misalignment often leads to morning stiffness and pain.
Additional Tips to Reduce Hip Pain While Sleeping
Pregnancy hip pain can make sleeping a challenge, but with a few adjustments, you can find relief.
A medium-firm mattress provides good support, and adding a memory foam topper can make a big difference if your current mattress isn’t working for you.
Taking a few minutes before bed for gentle stretching or prenatal yoga helps loosen tight muscles and improves blood flow to your achy hips.
Pillows are essential tools for comfortable sleep during pregnancy – positioning them between your knees, under your belly, and behind your back creates proper alignment and takes pressure off painful areas.
For immediate relief before bed, try applying heat to relax stiff muscles or cold therapy if you’re experiencing sharp pain or swelling.
Key Tips
- Use a medium-firm mattress or add a 2-3 inch memory foam topper for proper support.
- Perform gentle hip-opening stretches before bedtime to improve flexibility.
- Position pillows between the knees, under the belly, and behind the back to maintain alignment.
- Apply warm compresses for muscle stiffness or ice packs for inflammation (20 min max).
Other Lifestyle Changes to Help Prevent Hip Pain at Night
What you do during the day greatly affects how your hips feel at night.
Wearing a maternity belt or belly band can make a big difference by lifting some weight off your pelvis and distributing your baby’s weight more evenly across your body instead of pulling forward on your hips.
Pay attention to how you stand and sit throughout the day—try keeping your back straight, shoulders relaxed, and weight balanced on both feet.
When sitting, use a small pillow behind your lower back and keep your feet flat on the floor. Your shoes matter, too!
Opt for supportive footwear with good arch support and cushioning rather than flat shoes or high heels, which can throw off your alignment and put extra stress on your hip joints that will worsen when you lie down at night.
When to See a Doctor About Hip Pain During Pregnancy?
Signs That Your Hip Pain Needs Medical Attention
While some hip discomfort is normal during pregnancy, certain symptoms warrant a call to your doctor.
Contact your healthcare provider if you experience severe pain that doesn’t get better when you change positions or use pillows for support.
Be especially watchful for pain that shoots down your leg, which might be sciatica from a pinched nerve.
Don’t ignore sharp, sudden pelvic pain that makes walking difficult, as this could indicate a more serious issue like pelvic instability or symphysis pubis dysfunction.
Medical Treatments for Severe Hip Pain
For serious hip pain, your doctor might recommend physical therapy with exercises specifically designed for pregnant women.
Some find relief with prenatal chiropractic care that gently realigns the pelvis. Your provider might also suggest pregnancy-safe pain management, supportive devices like medical-grade belts, or water therapy.
These treatments can significantly reduce pain while keeping you and your baby safe.
Summing It Up
Finding the right sleeping positions for hip pain while pregnant can make all the difference in your comfort and rest quality.
Remember, the best position is usually on your left side, with pillows supporting your knees, belly, and back to keep your hips aligned.
Avoid sleeping flat on your back, on your stomach, or in twisted positions that strain your pelvis. The good news is that pregnancy hip pain is temporary—it will improve after your baby arrives.
Until then, experiment with different support methods, such as pregnancy pillows, mattress toppers, gentle stretches before bed, and daytime habits that protect your hips.
Every pregnant body is unique, so what works best might be your own special combination of these tips.
Don’t suffer through sleepless nights—try one new hip-supporting technique tonight and build your perfect sleep system one step at a time!
Frequently Asked Questions (FAQs)
How Can You Stop Your Hips from Hurting While Sleeping During Pregnancy?
Sleep on your side with pillows between your knees, under your belly, and behind your back to keep your hips aligned and reduce pressure.
How Can You Release Your Tight Hips During Pregnancy?
To release tight hips during pregnancy, try the Figure 4 stretch: Sit tall with one ankle on your opposite thigh and gently lean forward for 30 seconds on each side.
How Do You Stop Your Hip from Hurting When You Sleep on Your Side?
Sleep on your non-painful hip with a pillow between your knees to distribute weight evenly and reduce pressure on the sore hip.
