Sleeping Tips

Best Sleeping Position for Lower Back Pain During Pregnancy


Sleeping well during pregnancy is very important to reduce lower back pain, therefore, we will discuss here the best sleeping position for lower back pain during pregnancy. If you are experiencing lower back pain, you can take comfort in knowing that you’re not alone in this. At different stages of pregnancy, almost all pregnant women around the globe have to deal with it. Although lower back pain may result from one or more medical reasons, it is mostly caused by the stress induced on the body from excessive weight, poor sleeping postures and other unhealthy styles of living.

This pain can rob of your comfort and sound sleep. What’s more is that you can find out that your pre-pregnancy sleeping position no longer works for you. However, being able to sleep in a comfortable position can go a long way to getting back your essential sleeping time and also relieve your pain.

Read on to get an insight on the best sleeping positions for lower back pain during pregnancy.

Best Sleeping Position for Lower Back Pain During Pregnancy

Lie on Your Left Side

This position is considered as one of, if not the best sleeping position during pregnancy. Not only is it a comfortable sleeping position, it also enhances the much-needed circulation of blood. Sleeping on the left side reduces the pressure exerted on the uterus and promotes the ease of breathing.

With improved blood flow, the transfer of nutrients between the different parts of the body is made easier. This ensures the effective growth of the body which prevents the growing weight of the body from pushing down on the liver.

For added comfort, you can put a pillow between your knees which will ease the stress to hip muscles. Also, you can place a small pillow between your waist and the mattress if there’s a gap there.

Sleep in the Fetal Position with a Pillow as Support

To get in this position, lay on your back and gently roll over onto your side, then curl your knees toward your abdomen. Merely sleeping in the fetal position pulls on lower back muscles and buttocks. Without proper support, the spine might twist causing lower back pain.

To prevent this, place a pillow between your knees, keeping your hip, knee, and foot at the same level. Preferably, use a self-inflating pillow so you can easily adjust it for your comfort.

In this position, you can fully relax, and more room is available for the comfort of your baby. In addition, you can bring your bump to a neutral position by gently placing your belly on a pregnancy wedge.

Support Your Upper Body While Sleeping

Using a firm pillow to keep your upper body in position while sleeping helps in smoothening your breathing. In this position, the pressure exerted on your diaphragm due to gravity is reduced significantly. You can support the weight of the belly by placing pillows under your belly.

This helps support the weight of the growing baby and your spine, thereby reducing back pain.

In order to feel full of energy the next day, it is extremely important to sleep well. Most pregnant women have difficulty in sleeping as a result of poor sleeping postures. However, with the tips provided in this article, you should be able to sleep comfortably and rid yourself of unnecessary and irritating lower back pain.

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