Hip Pain While Sleeping During Pregnancy: Third Trimester Relief Tips
/Hip Pain While Sleeping During Pregnancy: Third Trimester Relief Tips
As your belly grows in the third trimester, your sleep can suffer—not just from frequent bathroom breaks or baby kicks, but from nagging hip pain that shows up most often at night.
If you're struggling to get comfortable in bed, you’re not alone. Many pregnant women report hip pain while sleeping late in pregnancy. Understanding the causes and learning ways to relieve it can make a huge difference in your comfort and sleep quality.
Why Does Hip Pain Happen in the Third Trimester?
There are several reasons hip pain becomes more common as pregnancy progresses:
Hormonal Changes (Relaxin)
Your body produces a hormone called relaxin to loosen the ligaments in your pelvis in preparation for childbirth. While necessary, this can cause joint instability and inflammation—especially in the hips and pelvis.
Source: American College of Obstetricians and Gynecologists (ACOG)
https://www.acog.org
Increased Weight and Pressure
The third trimester adds the most weight and places significant pressure on your hips, lower back, and pelvis, especially when lying on your side.
Sleep Position
Most healthcare providers recommend sleeping on your left side during pregnancy to promote circulation. But lying in this position for hours can lead to compression of the hip joint, especially if you're not using proper support.
Pelvic Misalignment
As your posture changes and your center of gravity shifts, your spine and pelvis may move out of alignment, leading to muscle tension, joint irritation, and increased hip pain.
Best Sleeping Positions for Hip Pain in Pregnancy
Here are tips for adjusting your sleeping position to reduce hip discomfort:
Use a Full-Body Pregnancy Pillow
A U-shaped or C-shaped pillow supports the belly, back, and hips—keeping your spine aligned and reducing pressure on the hips.
Place a Pillow Between Your Knees
This reduces strain on your hips and aligns the pelvis. A firmer pillow between the knees and ankles prevents your top leg from rotating downward and pulling the hip out of alignment.
Sleep on the Left Side—With Modifications
Continue to sleep on your left side (for circulation), but alternate with slight tilts toward the back using pillows to support you. This avoids prolonged compression on one hip.
Mayo Clinic suggests side sleeping with a pillow between knees for hip pain relief during pregnancy.
https://www.mayoclinic.org
How Chiropractic Care Can Help
Chiropractic care is a natural, drug-free way to address the root cause of pregnancy-related hip pain.
Pelvic Alignment
Chiropractors trained in prenatal care can gently adjust the pelvis, sacrum, and lumbar spine, helping to reduce pressure on joints and nerves.
According to the Journal of Midwifery & Women’s Health, chiropractic care may be effective for treating musculoskeletal pain in pregnancy, including hip pain.
https://pubmed.ncbi.nlm.nih.gov/17547223
Reducing Muscle Tension
Manual therapies, including soft tissue techniques, help relieve tight gluteal and piriformis muscles that may be contributing to hip pain.
Improved Sleep Quality
By restoring proper alignment and mobility, chiropractic care may help you sleep more comfortably, with fewer interruptions due to pain.
The International Chiropractic Pediatric Association (ICPA) supports chiropractic care during pregnancy to support pelvic balance and comfort.
https://icpa4kids.com
Tips for At-Home Relief
In addition to professional care and sleep position changes, try:
Warm baths or heating pads (not too hot) on the hips before bed
Gentle prenatal yoga or stretching
Pelvic tilts and cat-cow exercises to relieve tension
Staying hydrated and wearing supportive shoes during the day
When to Contact Your Provider
Call your healthcare provider if your hip pain:
Is severe or worsening
Comes with numbness, tingling, or weakness
Affects one side only or includes swelling
These could be signs of a more serious condition such as sciatica or pubic symphysis dysfunction, which also benefit from chiropractic assessment.
In Summary
Hip pain during sleep is common in the third trimester, but it doesn’t have to be your norm. Adjusting your sleep posture and supporting your body with pillows and chiropractic care can significantly reduce discomfort. Don’t suffer through it—gentle, holistic care can help you get the restful sleep your body needs to prepare for birth. LakesideChiro.com/appointment