Before I had my first baby, people warned me about morning sickness, the birth (obviously) and sleepless nights with a newborn.
What nobody really prepared me for was how much my hips would hurt during pregnancy.
By the third trimester, rolling over in bed felt like an olympic sport. I'd finally get comfortable, only to wake up an hour later needing to change sides because one hip had started aching.
Unfortunately its not something that magically gets better as your pregnancy progresses.
Hip and pelvic pain affects around one in five pregnant women, making it one of the most common complaints during pregnancy. While it's often a normal part of pregnancy, there are a few simple things that can make sleeping much more comfortable.
Why do your hips hurt during pregnancy?
There are a few good reasons.
As your pregnancy progresses, your body goes through incredible changes to make room for your growing baby. Pregnancy hormones help loosen your ligaments, your posture naturally shifts, and you're carrying more weight than your hips are used to supporting.
On top of that, healthcare providers recommend sleeping on your side later in pregnancy. While it's the safest position for most women, it also means one hip is taking your bodyweight for several hours at a time.
It's the perfect recipe for waking up sore.
Why does it seem worse at night?
During the day, you're constantly moving and changing positions without thinking about it.
At night, you're often lying in exactly the same position for much longer. The muscles and joints around your hips don't get much of a break, which is why many women notice the pain is at its worst when they're trying to sleep.
Falling asleep wasn't actually the hardest part, it was every time I needed to roll over.
The things that genuinely helped me
Every pregnancy is different, but these were the small changes that made the biggest difference for me.
Put something between your knees
Supporting your knees helps keep your hips more aligned and reduces some of the pressure through your pelvis.
It sounds simple, but it's one of those little changes that can make a surprisingly big difference.
Support your bump
As your bump grows, it naturally pulls your body forward.
Adding a pillow underneath your bump can help take some of that strain off your hips and lower back while you're sleeping.
Give your back a little support too
I always focused on supporting the front of my body, but having something behind my back helped just as much.
A small pillow behind you can stop you from rolling backwards and make side sleeping feel much more stable.
Don't wait until you're really sore to move
I used to stay in one position for as long as I could because rolling over was uncomfortable.
Eventually I realised changing sides a little earlier often stopped the pain from building up in the first place.
Keep moving during the day
A gentle walk, pregnancy safe stretches or simply changing positions regularly throughout the day can help reduce stiffness by bedtime.
What about pregnancy pillows?
As the founder of Belly Bliss, one of the questions I get asked most often is whether pregnancy pillows actually make a difference.
The truth is, every mum is different. Some women are perfectly comfortable using a few regular pillows, while others find a pregnancy pillow gives them the extra support they need to sleep more comfortably.
If you're trying to decide whether it's worth investing in one, I recently wrote a guide that answers one of the questions I hear most often:
Do I Really Need a Pregnancy Pillow? And Do They Really Work?
Whether you use regular pillows or a pregnancy pillow, the goal is the same, keeping your body supported so your hips, pelvis and lower back aren't doing all the hard work overnight.
When should you ask for help?
While pregnancy hip pain is common, it's always worth reaching out to your healthcare
provider if:
- your pain is severe
- you're struggling to walk
- you experience numbness or weakness
- your symptoms suddenly change
- you're concerned about anything you're experiencing
- You know your body better than anyone else.
You're not the only one
One of the things I wish someone had told me during pregnancy was just how common this kind of discomfort is.
It can feel isolating when you're awake at 3 am trying to find a position that doesn't hurt, but so many mums are doing exactly the same thing.
Be kind to yourself. Rest when you can, ask for help when you need it, and remember that while pregnancy can be uncomfortable, you don't have to simply accept being miserable.
About the author
Elle Nilsson is the founder of Belly Bliss, a New Zealand pregnancy comfort brand created after her own experience of pregnancy discomfort and sleepless nights. As a mum of two, she's passionate about helping other mums feel more comfortable through pregnancy sleep, pelvic pain and everyday comfort. Learn more here!
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