As your body changes during pregnancy, it is common to experience discomfort and pain in various parts of your body, including your pelvis. Pelvic pain during pregnancy is often caused by increased pressure on the pelvic area as the baby grows, as well as hormonal changes that can cause ligaments to soften and stretch.
One of the most difficult things about pelvic pain during pregnancy is getting a good night's sleep. This can be especially challenging in the later stages of pregnancy when the size of the baby and the pressure on the pelvic area are at their highest.
Sleep with Pelvic Pain during Pregnancy
However, there are some tips and
tricks that can help you sleep more comfortably with pelvic pain during
pregnancy.
1. Sleeping
Position:
Find the right sleeping position one
of the most important things you can do to sleep more comfortably with pelvic
pain during pregnancy is to find the right sleeping position. The best position
will vary depending on the severity and location of your pain, as well as your
personal preference. Some general tips include,
- Avoid sleeping on your back as this
can put pressure on your spine and pelvic area.
- Try sleeping on your side, with a pillow between your legs to help support your hips and pelvis.
- Experiment with different types of pillows to find what works best for you. A body pillow, for example, can provide support for your entire body and help take pressure off your pelvis.
2. Apply
heat therapy:
You can get significant relief from
pelvic pain during pregnancy and more comfortable sleep by using heat
treatment. To apply heat to the injured area, use a heating pad or a warm compress,
like a hot water bottle. Just make sure you apply heat for no longer than 20
minutes at a time, and utilize a low to medium heat setting.
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3. Try
pelvic floor exercises:
Pelvic floor exercises, also known as
Kegels, can help strengthen the muscles in your pelvic area and reduce pain and
discomfort. To do a Kegel exercise, simply tighten the muscles in your pelvic
area as if you were trying to stop the flow of urine. Hold for a few seconds,
then release. Repeat several times throughout the day.
4. Consider
using a maternity support belt:
A maternity support belt is a special
type of belt that provides support for your belly and pelvis during pregnancy. It can
help redistribute the weight of your baby and reduce pressure on your pelvic
area. You can wear a maternity support belt during the day or at night while
you sleep.
5. Practice
relaxation techniques:
Stress and tension can make pelvic
pain worse, so practicing relaxation techniques can be a great way to alleviate
pain and improve sleep quality. Try deep breathing exercises, meditation, or
gentle yoga poses to help you relax and unwind before bed.
6. Exercise
frequently:
Frequent exercise can lower your risk
of experiencing pelvic pain during pregnancy (1) by keeping your muscles strong and
flexible. Before beginning any new fitness regimen, see your doctor and stay
away from high-impact exercises that could place too much strain on your
pelvis.
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Final Note
Pelvic pain during pregnancy can be
challenging to manage, but there are several things you can do to sleep more
comfortably and reduce discomfort.
Finding the right sleeping position,
using heat therapy, doing pelvic floor exercises, wearing a maternity support belt,
practicing relaxation techniques, and getting regular exercise can all help
alleviate pain and improve sleep.
Be sure to talk to your healthcare provider
if you are experiencing severe or persistent pelvic pain during pregnancy.