How to Sleep Comfortably With Pelvic Girdle Pain During Pregnancy

If pelvic girdle pain has started affecting your sleep, you're certainly not alone.

Many pregnant women tell me that the nights are harder than the days. They can usually manage work, looking after children and getting through their daily activities, but once they get into bed everything seems to become more noticeable.

Rolling over hurts, getting comfortable takes forever, every trip to the bathroom feels like a major operation, and by morning, they're waking up tired and frustrated.

Sleep is one of the most important ways the body recovers during pregnancy. When pain begins interfering with sleep, it can affect energy levels, mood, resilience and overall wellbeing.

Why Does Pelvic Girdle Pain Feel Worse at Night?

Many women notice their pelvic pain more at night and assume their condition is worsening.

Often, it's simply that the body has been adapting to the demands of the day for many hours.

Pregnancy creates constant changes in posture, balance and movement. As your baby grows, your nervous system is continually coordinating these adaptations. Muscles, joints and supporting tissues all work together to help you move, maintain balance and support your changing body.

By bedtime, many women feel the accumulated effects of those demands.

Once you slow down and finally have a chance to rest, discomfort that may have been present in the background throughout the day suddenly becomes much more noticeable.

For women experiencing pelvic girdle pain, movements such as turning in bed can also place additional stress through an already sensitive pelvis.

If you're unfamiliar with pelvic girdle pain, you may find our article on Pelvic Girdle Pain During Pregnancy helpful.

What Is the Best Sleeping Position for Pelvic Girdle Pain?

Side sleeping is often the most comfortable option during the second and third trimesters.

The goal is to keep the pelvis as comfortable as possible throughout the night.

Many women find it helpful to place a pillow between the knees and ankles. This can reduce twisting through the pelvis, and improve overall comfort.

Some women also benefit from placing a small pillow beneath the abdomen to support the weight of the growing baby.

Are Pregnancy Pillows Worth It?

Sometimes. Pregnancy pillows can provide additional support for the abdomen, hips and legs, which may help reduce strain through the pelvis.

That said, not every woman loves them, and not all pregnancy pillows are created equal. It is best to avoid ones that are too large or too firm as this will create additional biomechanical stress. You can also achieve the same result using a few ordinary pillows strategically placed around the body.

Why Does Rolling Over Hurt So Much?

Rolling over requires coordinated movement through the pelvis, hips, lower back and abdomen. When the pelvis has become sensitive, that movement can trigger discomfort. Many women find that keeping their knees together while turning helps reduce strain through the pelvis.

Rather than twisting through the hips and pelvis separately, try moving your shoulders, hips and knees together as one unit. It may feel slower initially, but many women find it considerably more comfortable and it causes less stress to the sacrum.

How to Get Out of Bed More Comfortably

The way you get out of bed can also make a surprising difference.

Rather than performing a sit-up movement activating your core and abs, try:

1. Rolling onto your side.

2. Bringing both legs off the edge of the bed together.

3. Using your arms to help push yourself upright.

This often places less stress through the pelvis and can make those early morning movements more manageable, while also protecting your abdominal muscles.

Can a Pregnancy Chiropractor Help With Pelvic Girdle Pain?

At Bloom Chiropractic, we view pregnancy as a period of remarkable change and adaptation. Our focus is not simply on a painful joint or muscle: We consider how the body is moving, adapting and responding to the physical demands of pregnancy as a whole.

Many women seek pregnancy chiropractic care because they want support staying comfortable, active and mobile throughout their pregnancy.

Dr. Oceane Clement has undertaken advanced training in pregnancy chiropractic, including in the Webster Technique. She has also done training with Spinning Babies® and has a particular interest in supporting pelvic balance, movement and comfort throughout pregnancy.

Pregnancy chiropractic care may include gentle chiropractic adjustments, assessment of pelvic function, movement advice and individualised recommendations designed to support both comfort and function during pregnancy.

Women seeking a pregnancy chiropractor in Rolleston commonly present with pelvic girdle pain, lower back pain, pubic bone pain, sciatica and other pregnancy-related complaint, but chiropractic during pregnancy is also an incredible way to make sure the body is as aligned and relaxed as possible to prepare for birth.

Every woman, every pregnancy and every baby are unique, which is why care is always tailored to the individual.

Pregnancy Chiropractic Care in Rolleston

Sleep plays an important role in helping your body adapt to the many changes that occur as your baby grows.

When pelvic girdle pain starts disrupting your nights, even small improvements in comfort can have a noticeable impact on your energy, wellbeing and day-to-day life.

If you'd like support navigating pelvic pain, lower back discomfort or other musculoskeletal challenges during this stage of life, Dr Oceane Clement provides pregnancy-focused chiropractic care for women throughout Rolleston, Christchurch and the wider Canterbury region.