Pregnancy Pillow Talk: How to Alleviate Hip and Lower Back Pain While Sleeping

How can you stop waking up in the middle of the night with hip or lower back pain during pregnancy?

Are you waking up in the middle of the night with sore hips or lower back? 🤰💤

This is because the ligaments that hold the uterus have to work harder as it grows, causing strain on the  ligaments that run from the back of the uterus to the sacrum or lower back, and that support the front of the uterus in the pelvis. This can result in lower back pain and hip pain cursing you to wake up and need to turn over several times a night.. 🛌🤕
The good news is that using pregnancy pillows can help alleviate these symptoms and provide much-needed support to the body.

Full-body pillows vs. smaller pillows: which one is right for you?

There are two types of pregnancy pillows - full-body pillows and smaller pillows. Full-body pillows are designed to support the entire body and come in various shapes, including U-shaped and C-shaped pillows. Or you could choose to use several smaller pillows instead to support specific areas of the body, such as the hips, back, or belly. 

How to use smaller pillows to support specific areas of the body

If you choose to use smaller pillows, you'll want one between your legs to support the upper hip, one to hug with your upper arm, and a smaller pillow or wedge for under your belly. This helps to keep the weight of the uterus evenly distributed and reduces the strain on your ligaments. 🛌💕

The benefits of hugging a pillow while pregnant

Using a pillow to hug keeps the shoulder more open and reduces shoulder pain and swelling in the hands.

My hips hurt when I sleep!

A little wedge pillow for under the belly gives the uterus a little lift, which takes some of the strain away from your lower back. That in turn helps your upper hip from pulling forward. It's incredible how much difference such a tiny pillow can make! 😴👍
​
So, what pillows do you use? Share your pillow hacks with us in the comments below!👇