How To Relieve Pregnancy Hip Pain While Sleeping

Sore hips? Experiencing hip pain while sleeping during pregnancy is, unfortunately, more common than you might expect.

A 2018 study discovered that hip pain affects around 32% of pregnant women, so if you’re not getting enough sleep, you’re not alone — and you don’t have to put up with it.

In this blog, we’ll explain why your hips hurt while sleeping and pregnant, how to prevent the pain, and how to relieve it.

What Causes Hip Pain While Sleeping During Pregnancy?

Hip pain during pregnancy can be caused by a range of conditions, from hormonal changes to the weight of your bump. Here’s a quick explanation of the main causes.

1. Side Sleeping

Sleeping on your side might be the most comfortable way to drift off, but it can sometimes add extra pressure to your hips, resulting in strain and discomfort.

This is especially true if you don’t sleep in a proper side sleeping position, as your spine and hips might be twisted. This can lead to excess pressure and a higher chance of hip pain.

2. Hormonal Changes

It’s no secret that pregnancy comes with plenty of hormonal changes. But did you know that they can cause hip pain?

This is mainly due to relaxin, a hormone that loosens your pelvic ligaments ready for childbirth.

However, more relaxin is also related to musculoskeletal injuries — such as hip pain (Parker et al., 2022).

3. Growing Baby Weight

As your baby grows, so does your bump! This isn’t anything new for pregnant women, but it’s important to remember that these changes can lead to excess pressure on your hips.

This new pressure is a crucial reason your hips hurt while sleeping pregnant, and it may also prevent you from finding comfortable sleeping positions at night.

Studies have found that sleep quality tends to drop as pregnancy advances (Al-Musharaf, 2022), and your body’s shifting weight distribution will be particularly noticeable in the second and third trimesters.

While discomfort is normal, you should be pushing yourself through pain. Learn more about preventing and managing hip pain during pregnancy below.

What Is Hip Bursitis During Pregnancy & How To Prevent

Hip bursitis during pregnancy is the inflammation of the bursae (fluid-filled sacs by the hip joint), causing sharp or aching hip pain.

Hip bursitis tends to happen during pregnancy due to the extra stress on hip joints from the baby’s weight.

Typical symptoms include hip pain that worsens by prolonged standing or climbing stairs. You may also experience pain from hip bursitis while sleeping if you put pressure on the affected side.

You can relieve pain at home with pelvic belts, ibuprofen or paracetamol, and warm compresses. If you suspect hip bursitis during pregnancy or have severe, persistent pain, contact your doctor for a proper diagnosis and treatment.

How To Relieve Hip Pain From Sleeping on Side During Pregnancy

Side sleeping is recommended while pregnant, so knowing how to relieve hip pain from sleeping on side during pregnancy is essential to staying comfortable and pain-free!

There are plenty of home remedies and lifestyle changes out there. Here are some of the main ones to note:

• Mattress toppers or a new mattress — Your mattress is vital to your comfort in bed. If yours is old or unsupportive, it might be time for a better-quality replacement—if your budget allows! If not, there are other low-cost ways.
• Memory foam pillows — Memory foam is a specialised material that helps your body stay in healthy alignment while taking pressure off your joints. Perfect for pregnancy side sleeping! The Groove Body Pillow and Groove X Pillow are designed to relieve pain and enhance sleep, helping you navigate pregnancy without extra strain.
• Posture improvements — Poor posture is another common cause of hip pain. You can resolve this with balanced standing and proper lumbar support from an ergonomic chair.
• Gentle stretching — Adding stretches to your morning and evening routine will leave you feeling more relaxed and pain-free. The best options for pregnancy include the Pregnancy Hip Stretch and Butterfly Stretches, as these aid muscle strength and flexibility — two factors that reduce discomfort.
• Prenatal Exercises — Similarly, light exercise can also improve posture and muscle strength during pregnancy, further helping to reduce hip pain. Swimming and prenatal yoga are excellent options if you want to get active.
• Better sleeping positions — Side sleeping is recommended for pregnancy, but you must ensure you’re in a healthy posture. Adding pillows between your knees can assist with hip alignment, and a full-body pillow can enhance comfort. Left-side sleeping is the best choice, as it’s optimal for blood flow and puts less pressure on internal organs.

Hopefully, these tips will help you achieve more comfort! However, you should always consult a doctor before making lifestyle changes.

If you suspect hip bursitis during pregnancy or have severe, persistent hip pain, contact your doctor for a proper diagnosis and treatment.

Final Thoughts On Hip Pain While Sleeping During Pregnancy

Experiencing hip pain while sleeping during pregnancy can be uncomfortable, but there are ways to find relief, especially when you know what’s causing the issue. Always consult your doctor before trying any remedies, especially while pregnant.

For added comfort, consider exploring Groove Pillows’ ergonomic pillows, designed to provide the science-backed support you need for a better night’s sleep.

Check out the Groove Body Pillow and Groove X Lower Back Pillow now.

Jump back to the Groove blog here.

REFERENCES

• Al-Musharaf, S. (2022). Changes in Sleep Patterns during Pregnancy and Predictive Factors: A Longitudinal Study in Saudi Women. Nutrients, 14(13), p.2633. doi:https://doi.org/10.3390/nu14132633.
• Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A. and Tan, A.K. (2018). Musculoskeletal pain and symptoms in pregnancy: a descriptive study. Therapeutic Advances in Musculoskeletal Disease, 10(12), pp.229–234. doi:https://doi.org/10.1177/1759720x18812449.
• ‌Parker, E.A., Meyer, A.M., Goetz, J.E., Willey, M.C. and Westermann, R.W. (2022). Do Relaxin Levels Impact Hip Injury Incidence in Women? A Scoping Review. Frontiers in Endocrinology, 13. doi:https://doi.org/10.3389/fendo.2022.827512.