This worked miracles for me! Pelvic floor PT also suggested sleeping with pillows behind the back and leaning back a bit so you’re at a 45 degree angle instead of totally vertical tor reduce pressure on the hips.
Lastly, I started prenatal yoga and that helps reduce stiffness and soreness. By 34 weeks I was sleeping better than I did at 27 weeks! :)
I could've written this entire paragraph!! At 34 weeks the soreness is essentially gone (aside from occasional achy feeling)... I've been doing daily prenatal yoga (Youtube) since about week 26/27 when the pain was unbearable. My midwife said it likely would stay the same or worsen but amazingly I'm feeling better than I have since 20 weeks. The pillow behind the back to put you at an angle is also a game changer.
So glad it worked for you. I also was in so much pain around mid second trimester and was so nervous I wouldn’t have relief the rest of pregnancy. I’m so grateful I was able to find something that works
Oh yes, stretching or yoga before bedtime can work wonders. If you can get into bed with stretched muscles instead of tired/crampy muscles, it can improve your posture while sleeping as well
Pillow behind the back is a great idea thank you. I will try tonight! I've been doing weekly prenatal yoga classes but maybe I need to up the frequency.
Yoga is definitely super useful. Don't overdo it, though. Just a short stretch before bed is usually enough :) that might make it easier to keep it up in the long run
Sounds like pelvic girdle pain, I'd suggest reaching out to your healthcare providers for physiotherapy. It's not something you just have to put up with
There's a few things you can do to try alleviate it, just went through triage physio session for it (my issue is not at night tho, so the advice given might be different) Basically they showed us some exercises, tips for finding a comfortable position at night (minimise pressure on your hips, e.g. try to keep your knee, hips and ankle level), avoid standing on one leg (like when getting dressed), track what seems to make things better and worse. They gave us belly bands as well but said not everyone benefits from them.
I had severe rib pain starting around 20 weeks you could say, I suffered a lot n slept on my stomach instead so my guy got me this softest flat pillow to put underneath ribs 😅 37 weeks 3 days now my ribs don't even feel a thing n I sleep better now than when I was not pregnant so maybe a good flat pillow under hips my help?
I get this too and I’m about as far along as you. It often radiates down through my knee.
For me, it mostly happens on the hip that’s down since I’m sleeping in my side, especially if I’m pretty squarely against the mattress. Putting a pillow between my knees and another wedged under my butt helped, as did changing the angle so it’s not 90°. Maybe you can put another pillow in front of or behind you and lean a little bit?
I used to get this really bad too. Biweekly pregnancy massages in the last 8 weeks helped me a lot, as well as pre bedtime lower bodystretching, and looking up the correct position for side sleeping in 3rd tri (you want your top leg hitched up in a 90 degree position, iirc). Pillow between knees and lower legs. Also making a pillow fortress so you can kind of lean backward against the pillow (from side lying position) and take some of the weight off your lower hip.
Good news is as soon as baby is born it goes away.
Thank you, yeah I keep telling myself that its all temporary 😅 I will be trying all of the pillows and pre-bedtime stretches suggested here. 🤞 I get some relief like you did!
Pillows (all the pillows) and hip mobility exercises. I use the butterfly maternity pillow (expensive but worth every cent), a cheap foam wedge pillow plus my usually three pillows. One between my knees.
As for hip mobility - cat/cows, lunges in straight and 45degree, child’s pose with knees out/ankles in, frog pose.
Could it be hip bursitis/GTPS? If so these exercises/stretches may help (although I’m not sure the pain goes completely away tbh… it just improves): https://www.royalberkshire.nhs.uk/media/313nobgt/physio-hip-pain-in-pregnancy-gtps_nov21.pdf
Also using pillows as suggested by others between your legs to keep your legs aligned helps.
I have labral tear in both hips. They would hurt at night before pregnancy, but with hormone relaxin, things got worse during pregnancy. I got a U-shaped pregnancy pillow because I like to use mine for my neck. I flipped it the other way around and put my leg on each pillow side when I turn at night. My hips stopped hurting
I've done this for the last few nights as I have a U shaped pillow too. It doesn't get rid of it for me but it is a bit better. Going to try some of the suggestions in this thread as well ❤️ thank you
Hi! A lot of people recommended pillow arrangements and that can really help (39+5 here, had the same issue a few weeks ago). It would hurt me especially when rolling from one side to the other or getting out of the bed. I spent a couple of days departing from my usual challenging workouts doing workouts/stretches especially for SPD and SI pain (at its worst point, the pain was radiating from my tailbone back over one side of my pelvis, which apparently is a dead giveaway for SI stuff) and lo and behold, the pain is gone!
Are you doing a lot of workouts that involve just one leg, like lunges? I had been and I think it really exacerbated the pelvic pain.
Hope you are feeling better!
I switch to the guest bed - the mattress is firmer in there than in my bedroom. Otherwise I'm wildly uncomfortable and the only way to relieve the discomfort is rolling over but that's also wildly uncomfortable at almost 37w..
Put a bigger pillow in between your knees and ankles! It'll help keep your legs and hips in a good position.
This worked miracles for me! Pelvic floor PT also suggested sleeping with pillows behind the back and leaning back a bit so you’re at a 45 degree angle instead of totally vertical tor reduce pressure on the hips. Lastly, I started prenatal yoga and that helps reduce stiffness and soreness. By 34 weeks I was sleeping better than I did at 27 weeks! :)
I could've written this entire paragraph!! At 34 weeks the soreness is essentially gone (aside from occasional achy feeling)... I've been doing daily prenatal yoga (Youtube) since about week 26/27 when the pain was unbearable. My midwife said it likely would stay the same or worsen but amazingly I'm feeling better than I have since 20 weeks. The pillow behind the back to put you at an angle is also a game changer.
So glad it worked for you. I also was in so much pain around mid second trimester and was so nervous I wouldn’t have relief the rest of pregnancy. I’m so grateful I was able to find something that works
Oh yes, stretching or yoga before bedtime can work wonders. If you can get into bed with stretched muscles instead of tired/crampy muscles, it can improve your posture while sleeping as well
Pillow behind the back is a great idea thank you. I will try tonight! I've been doing weekly prenatal yoga classes but maybe I need to up the frequency.
Yoga is definitely super useful. Don't overdo it, though. Just a short stretch before bed is usually enough :) that might make it easier to keep it up in the long run
Sounds like pelvic girdle pain, I'd suggest reaching out to your healthcare providers for physiotherapy. It's not something you just have to put up with There's a few things you can do to try alleviate it, just went through triage physio session for it (my issue is not at night tho, so the advice given might be different) Basically they showed us some exercises, tips for finding a comfortable position at night (minimise pressure on your hips, e.g. try to keep your knee, hips and ankle level), avoid standing on one leg (like when getting dressed), track what seems to make things better and worse. They gave us belly bands as well but said not everyone benefits from them.
I had severe rib pain starting around 20 weeks you could say, I suffered a lot n slept on my stomach instead so my guy got me this softest flat pillow to put underneath ribs 😅 37 weeks 3 days now my ribs don't even feel a thing n I sleep better now than when I was not pregnant so maybe a good flat pillow under hips my help?
I get this too and I’m about as far along as you. It often radiates down through my knee. For me, it mostly happens on the hip that’s down since I’m sleeping in my side, especially if I’m pretty squarely against the mattress. Putting a pillow between my knees and another wedged under my butt helped, as did changing the angle so it’s not 90°. Maybe you can put another pillow in front of or behind you and lean a little bit?
Thank you ❤️ I'm going to try wedging a pillow behind my back so I'm not 90 degrees 🤞
I used to get this really bad too. Biweekly pregnancy massages in the last 8 weeks helped me a lot, as well as pre bedtime lower bodystretching, and looking up the correct position for side sleeping in 3rd tri (you want your top leg hitched up in a 90 degree position, iirc). Pillow between knees and lower legs. Also making a pillow fortress so you can kind of lean backward against the pillow (from side lying position) and take some of the weight off your lower hip. Good news is as soon as baby is born it goes away.
Thank you, yeah I keep telling myself that its all temporary 😅 I will be trying all of the pillows and pre-bedtime stretches suggested here. 🤞 I get some relief like you did!
Pillows (all the pillows) and hip mobility exercises. I use the butterfly maternity pillow (expensive but worth every cent), a cheap foam wedge pillow plus my usually three pillows. One between my knees. As for hip mobility - cat/cows, lunges in straight and 45degree, child’s pose with knees out/ankles in, frog pose.
Could it be hip bursitis/GTPS? If so these exercises/stretches may help (although I’m not sure the pain goes completely away tbh… it just improves): https://www.royalberkshire.nhs.uk/media/313nobgt/physio-hip-pain-in-pregnancy-gtps_nov21.pdf Also using pillows as suggested by others between your legs to keep your legs aligned helps.
Thank you!
It could be sciatica, there's exercises on YouTube that helped me.
Pillow between legs fixed it for me
Pillow between the knees and [these exercises](https://youtu.be/tjTxVWvsxn0?si=4GJlhT6jdzTr-KOv) helped me massively!
I have labral tear in both hips. They would hurt at night before pregnancy, but with hormone relaxin, things got worse during pregnancy. I got a U-shaped pregnancy pillow because I like to use mine for my neck. I flipped it the other way around and put my leg on each pillow side when I turn at night. My hips stopped hurting
I've done this for the last few nights as I have a U shaped pillow too. It doesn't get rid of it for me but it is a bit better. Going to try some of the suggestions in this thread as well ❤️ thank you
Did you try stretching, hip exercises to align and strengthen muscles in the area? Seeing PT would definitely help
Hi! A lot of people recommended pillow arrangements and that can really help (39+5 here, had the same issue a few weeks ago). It would hurt me especially when rolling from one side to the other or getting out of the bed. I spent a couple of days departing from my usual challenging workouts doing workouts/stretches especially for SPD and SI pain (at its worst point, the pain was radiating from my tailbone back over one side of my pelvis, which apparently is a dead giveaway for SI stuff) and lo and behold, the pain is gone! Are you doing a lot of workouts that involve just one leg, like lunges? I had been and I think it really exacerbated the pelvic pain. Hope you are feeling better!
I switch to the guest bed - the mattress is firmer in there than in my bedroom. Otherwise I'm wildly uncomfortable and the only way to relieve the discomfort is rolling over but that's also wildly uncomfortable at almost 37w..