What position to sleep pregnant with back pain? Many of you are asking yourself this question. Almost 60-70% of pregnant women suffer from back pain at different times during their pregnancy.
Although the pain can happen at any time during pregnancy, it mostly occurs in the later stages of pregnancy as the baby grows. You may also notice that your traditional sleeping positions often become unsuitable.
There are several solutions for sleeping or even relieving back pain at night during pregnancy. Let's see together the sleeping positions that allow you to sleep with back pain, and even to relieve it.
Position for sleeping pregnant with back pain: the causes of pain
During pregnancy, a woman gains often gains more than 10 kg. And it is this excess weight, supported by the spine which can give rise to back pain during pregnancy.
In addition to that, the weight of the growing baby also puts pressure on the pelvis and back. Nevertheless, women who are already overweight or who had back pain before pregnancy are at a much higher risk of severe back pain.
Apart from this, there are many other causes for this back pain during pregnancy. Here are the main ones:
- The release of pregnancy hormones can soften joints and loosen ligaments, which in turn leads to back pain
- A standing position excessive , excessive bending or poor sleeping and sitting posture can make back pain worse
- The accumulation of stress in weak areas of the body and changes in the pelvic region are the other main causes of back pain
One of the biggest drawbacks of this constant back pain is that it can disrupt your comfortable and healthy sleep. You may want to maintain your usual sleeping posture, but unfortunately this may not bring you as much comfort as before. Now let's focus on the right sleeping positions to take during pregnancy.
What to do to reduce back pain while sleeping
Your exhaustion and irritation from the pain and discomfort is understandable. Here are the recommended sleeping positions:
1. Sleeping on your side (in SOS) is the most recommended sleeping position
Sleeping on your side is considered the best position for sleeping. And even better, to sleep on your left. This position is considered the best because it puts much less pressure on the uterus.
Apart from giving you comfort, sleeping on your left side also improves blood circulation. This blood circulation is ideal for transferring nutrients from one part of the body to another.
2. Use a pregnancy pillow or extra pillows
- Using a Pregnancy Pillow to Support Your Upper Body While Sleeping helps to have better breathing. Also, this position does not allow gravity to exert much pressure on your diaphragm.
- You can also strategically place small pillows under your belly to support the weight. This can help provide a good amount of support for the growing baby and will prevent back pain.
- Apart from that, you can also place a pillow under your knees. You can invest in an extra long pregnancy pillow or just use the ones in the closet. But they work best to keep you from rolling over on your stomach and back. Plus, they relieve back pain by providing extra support to your spine.
Discover our complete collection of pregnancy pillows
3. Sleep when you're sleepy
In case you can't sleep, get up, do something that will bore you and put you to sleep. If you can't sleep immediately, try getting involved in mundane tasks to pass the time. Because just lying on the bed can make back pain worse.
Also, don't get involved in strenuous activities like reading or late-night workouts, as these may keep you "plugged in" and reduce sleep.
Sleeping on your stomach with back pain - Is it advisable?
Tossing and turning to find a comfortable sleeping position while pregnant with back pain is not unusual. And even once you're comfortable, you might worry about your child's safety depending on your sleeping position.
- During the first months, the uterus is well preserved behind the pubic bone and sleeping on the stomach is afraid of the chance of harming it.
- But during the second trimester of pregnancy, when the baby begins to grow, you might experience leg cramps , knee pain, back pain, etc. and only one correct sleeping position can give you ultimate comfort. And sleeping on your stomach at this time can not only make the pain worse, but can also lead to chest pain, shortness of breath, and discomfort.
- During the last trimester of your pregnancy, stop sleeping on your stomach completely. As this can lead the baby to press against the vena cava, the main vein for transferring nutrients, and thus hinders the regular supply of necessary nutrients to the baby. Moreover, it could also seriously affect the blood circulation.
Other disadvantages are:
- Sleeping on your stomach can put pressure on your stomach, resulting in curvature of the back leading to pain in the back and pelvis
- Likewise, you might want to tilt your neck to one side for a longer duration, and this posture might end up giving you neck pain and discomfort
- Similarly, sleeping on your stomach would squeeze your breast, which is already tricky and could again disturb your sleep.