Ashwin Lewis
Hip pain during pregnancy is a common issue, affecting around 32% of pregnant women. It can be caused by a number of factors, including hormonal changes, the weight of the bump, and postural shifts. Side sleeping is recommended during pregnancy, but this can sometimes add extra pressure to the hips, resulting in strain and discomfort. To sleep without hip pain during pregnancy, you can try a number of things, including: using pillows for support, finding a comfortable mattress or mattress topper, wearing supportive shoes, and exercising.
How to sleep without hip pain during pregnancy
| Characteristics | Values |
|---|---|
| Sleeping position | Sleeping on the left side is recommended during pregnancy to increase blood flow to the uterus and fetus. Sleeping on the back can cause back pain and increase pressure on the heart. |
| Pillows | Use pillows for support to make adjusting your sleep position during pregnancy easier and help you get better sleep. Place a pillow between your legs, against your lower back, or beneath your abdomen. You can also try a full-body pillow or a memory foam pillow. |
| Mattress | A comfortable mattress or mattress topper can help relieve hip pain. Egg crate mattress toppers, for example, can relieve pressure points. |
| Exercise | Stretching and strengthening exercises may help limit lower back pain and lower the chances of experiencing leg cramps. Yoga can also be a good exercise during pregnancy since it's gentle and low impact. |
| Shoes | Wear supportive shoes throughout your pregnancy. |
| Prenatal vitamins | Taking prenatal vitamins, such as iron and folic acid, may help alleviate the symptoms of restless legs syndrome, a common sleep disorder during pregnancy. |
| Chiropractor | If hip pain persists, consider visiting a chiropractor or physical therapist for a professional evaluation. |
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What You'll Learn
Using pillows for support
Sleeping on your side is recommended during pregnancy, but this can put extra pressure on your hips, resulting in strain and discomfort. Using pillows for support can help to alleviate hip pain by improving your posture and alignment.
There are many different types of pillows that can help with hip pain during pregnancy, including memory foam pillows, full-body pillows, and maternity pillows. Memory foam pillows are made from specialised material that helps your body stay in healthy alignment while taking pressure off your joints. Full-body pillows can enhance comfort and help with hip alignment.
Maternity pillows, or pregnancy pillows, are designed to help you sleep comfortably as your body changes and grows during pregnancy. They can support your belly, back, hips, legs, neck, and head. The two most popular types of pregnancy pillows are C-shaped and U-shaped, with pillow wedges also available. C-shaped pillows can be placed with the long side in front of your belly to support your belly, head, neck, and hips, or with the long side behind you to support your back, head, neck, and hips. A U-shaped pillow can be placed with the connected end behind your head so that it supports your head and both sides of your body when you lay down.
Regardless of the type of pillow you use, it is important to promote neutral spinal alignment and support the muscles and joints from the hips to the knees. This can be achieved by placing the pillow between your thighs and knees. This position keeps your spine neutral and aligns your pelvis and hips to reduce pressure and pain.
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Mattress toppers or a new mattress
If you're experiencing hip pain during pregnancy, you're not alone. Hip pain is a common complication of pregnancy, with around 32% of pregnant women experiencing it. The pain may be focused on the side or the back of the hip, or in the general pelvic girdle area. It may feel dull or sharp, and it can come on gradually or suddenly.
If you're struggling to sleep due to hip pain during pregnancy, one solution to consider is investing in a mattress topper or a new mattress. Your mattress is vital to your comfort in bed. If yours is old or unsupportive, it might be time for a better-quality replacement. Memory foam mattresses or hybrid mattresses are generally considered the best options for pregnant people. Memory foam mattresses are excellent for pressure relief, while hybrid mattresses offer superior support.
If you're not ready to invest in a new mattress, a mattress topper can be a more affordable way to improve your sleep during pregnancy. Memory foam mattress toppers, in particular, can provide additional pressure relief and help keep your spine and hips aligned. This can be especially beneficial if you're sleeping on your side, as this is the recommended sleeping position during pregnancy.
It's important to note that a mattress alone won't solve your pregnancy hip pain. However, a good mattress can provide much-needed comfort and support during this time. Some mattress options that have been specifically recommended for pregnancy hip pain include the Emma Original, the Eve Premium Hybrid, the DreamCloud Luxury Hybrid, and the Nectar mattress. These mattresses offer features such as pressure relief, body contouring, and support for proper alignment, which can help alleviate hip pain.
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Wear supportive shoes
Wearing supportive shoes is crucial during pregnancy, as your feet bear a tremendous amount of stress, leading to aches, pains, and fatigue. Here are some tips to help you choose the right shoes to support your body and alleviate hip pain:
Space and Comfort
It is essential to choose shoes that provide ample space for your toes and feet. Avoid shoes that cramp your toes or constrict your feet. Ensure you have enough room to wiggle your toes and allow for proper blood circulation. This is especially important as your feet are likely to swell during pregnancy, and proper circulation will help alleviate swelling.
Arch Support
Look for shoes with good arch support. The arch of your foot provides cushioning and stability while walking. During pregnancy, the change in your center of gravity causes you to distribute weight on your feet differently, which can lead to a weakened and collapsed arch. Shoes with arch support will help distribute your weight more evenly and reduce the risk of foot, knee, hip, and back pain.
Cushioning and Comfort
Opt for shoes with well-cushioned footbeds. This will provide extra comfort and help absorb the impact of each step, reducing the strain on your feet, legs, and hips. Some shoes, like the Rothy's Mary Jane flats, are known for their comfortable insoles, providing a memory foam-like feeling.
Slip-on Styles
As your pregnancy progresses, bending down to tie shoelaces may become challenging. Consider investing in slip-on styles that are easy to put on and take off. Clarks offers a range of slip-on flats with bouncy EVA footbeds and anti-slip soles, providing both comfort and support. Dr. Pinker also recommends clogs, which are convenient and easy to wear, especially if your feet have swollen.
Spacious Toe Boxes
Look for shoes with spacious toe boxes. This will prevent your toes from being squished together, reducing the risk of issues like hammertoes, blisters, calluses, and ingrown toenails. Dr. Fuzaylov recommends purchasing shoes half a size bigger than your usual size to ensure adequate toe space.
Remember, wearing supportive and comfortable shoes during pregnancy is essential for maintaining good posture and reducing hip pain.
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Stretching and strengthening exercises
- Child's Pose: This pose helps bring awareness to breathing into your back body as you feel it expand, which can benefit you during labor.
- Bridge: This gentle stretch targets your hip flexors, lower back, abdominals, and glutes. It is considered a backbend in yoga, so be sure to avoid any big backbends during pregnancy.
- Cow: Begin on all fours with the tops of your feet flat on the mat, shoulders over your wrists, and hips over your knees. As you inhale, drop your belly and let your back arch, keeping your shoulders rolled back and down while looking forward and slightly upward. As you exhale, press into your hands and round your upper back, looking toward your belly. This pose helps strengthen your lower back and decrease hip and back pain.
In addition to these specific poses, maintaining good posture is essential. Focus on wearing supportive shoes and reducing the amount of heavy lifting or carrying during your pregnancy. Take breaks when walking to avoid resorting to poor posture due to fatigue, and try to get up and move around instead of sitting for extended periods.
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Yoga and posture improvements
Yoga can be a great way to alleviate hip pain during pregnancy. It is a gentle yet effective approach to pain management and overall wellness. Yoga can help stretch and lengthen the exaggerated curves of the spine that occur during pregnancy, providing relief from back pain and helping to maintain a healthy spine.
Some recommended yoga poses include:
- Cat-Cow: This pose involves moving from a gentle, rounded back in Cat Pose to a slight sway in the back in Cow Pose. It helps to release lower back pain and mobilise restrictions between the scapula.
- Downward-Facing Dog: This pose takes weight off the pelvis and decreases constant downward pressure during pregnancy. It also helps elongate the spine and spinal muscles.
- Bound Angle Pose (Baddha Konasana): This pose involves bringing the soles of the feet together and letting the knees drop onto pillows, rolled blankets, or blocks. It helps to lengthen the spine and improve posture.
- Pigeon Pose: Pigeon pose is a great way to open up the glute muscles, which often get tight and pull on the lower back, creating pain and restriction.
- Puppy Pose with Side Stretch: This pose helps to elongate the spine and can be done from a kneeling or standing position.
In addition to yoga, improving your posture throughout the day can also help reduce hip pain. Focus on wearing supportive shoes and take breaks when walking to avoid resorting to poor posture due to fatigue. Try to avoid sitting for extended periods, and if you must sit, ensure you have good back support to avoid adding strain to your joints and muscles.
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Frequently asked questions
Hip pain during pregnancy is common, especially in the second and third trimesters. Here are some ways to manage it:
- Sleep on your side, preferably your left side, with a pillow between your legs to keep your legs in better alignment.
- Use a full-body pillow or a specialised pregnancy pillow.
- Improve your posture by wearing supportive shoes and avoiding sitting for long periods.
- Exercise and stretch to maintain strength and endurance.
- Use a mattress topper or a new mattress to relieve pressure points.
Hip pain during pregnancy can be caused by a variety of factors, including:
- Hormonal changes: The hormone relaxin causes the muscles and ligaments in the pelvis to relax, which can also affect the joints.
- Weight of the bump: As the fetus grows, the extra weight can put strain on the hips.
- Postural shifts: Pregnancy causes a shift in posture, which can compress or strain the muscles and joints in the pelvis and hips.
Gentle, low-impact exercises like yoga can help with hip pain during pregnancy. Be sure to inform your instructor that you're pregnant. Some specific yoga poses that can help include:
- Positioning yourself on all fours with your knees spread hip-distance apart, hips over your knees, and shoulders over your wrists. Then, slowly drop your belly toward the mat, arching your spine.
- Moving around on all fours as feels good to you.
Memory foam pillows are specialised in keeping your body in healthy alignment while taking pressure off your joints. Full-body pillows or pregnancy pillows can also be helpful in offering total-body support.
Hip pain during pregnancy is common, but if the pain is interfering with your everyday life or becoming severe, it's important to consult your healthcare provider. Severe pain and pressure could be signs of preterm labour, especially if accompanied by contractions or vaginal discharge.
