The easiest way to alleviate pelvic pain when trying to sleep is to place a pillow under your knees.
Sleeping with pelvic pain can be challenging, as the discomfort can make it difficult to find a comfortable position. It’s especially true for women, with nearly a third of females worldwide reporting discomfort high enough to miss work.
Fortunately, there are several strategies you can use to help ease your pain and get some much-needed rest. From adjusting your sleeping posture to using pillows for support, these tips will help you sleep more soundly while managing pelvic pain.
Sleeping With Persistent Pelvic Pain
Suffering from persistent pelvic pain can be an incredibly disruptive source of daily discomfort. Fortunately, there are steps to take which can help improve sleep and mitigate symptoms associated with the condition.
To start, it’s essential to know that sleeping in a supine position will provide the most relief – lying on your back can help minimize pressure points and reduce the chance of abdomen strain throughout the night. To further enhance comfort, use a pillow between the knees for extra support or a body pillow designed specifically for this purpose.
Adjustable bedding can also make a huge difference – such as simple risers at a moderately high incline that will help alleviate aches and help redistribute weight more evenly.
Know the Triggers
Stimulus control is a technique used to help manage pain during sleep. The idea is to avoid activities that may trigger pain while in bed, such as watching television or checking emails on your phone.
Associate going to bed with rest and relaxation. Avoid stressful activities and ensure your bedroom is dark and comfortable.
Try to Relax
In addition to stimulus control, relaxation strategies can help minimize pelvic pain. Relaxation techniques such as progressive muscle relaxation and visualization can help reduce the severity of discomfort when lying down and encourage deeper sleep.
Breathing exercises are also beneficial. Try focusing on deep abdominal breaths for a few minutes before dozing off, which will help promote relaxation and ease muscle tension.
Sleep Hygiene
Maintain positive sleep habits throughout the week. Make sure you keep a consistent bedtime and wake time and limit your naps – no longer than 20 minutes during the day.
Avoid eating heavy meals or drinking caffeine close to bedtime, as these can cause indigestion and make it hard to sleep. Additionally, limit your electronic use to a few hours before bed. The lights from screens can keep you from falling asleep.
Correlation Between Sleep and Pelvic Pain
It’s no secret that pelvic pain can significantly impact sleep quality. The discomfort and strain associated with the condition can make it hard to fall asleep, stay asleep, and wake up feeling well-rested.
The disrupted sleep affects your ability to function during the day and weakens your body’s ability to manage pain.
What Is PPP and How It Destroys Quality Rest
Persistent pelvic pain is a chronic condition that can cause considerable disruption to sleep. If you suffer from PPP, pay attention to your body and use the strategies above to help reduce symptoms and sleep more soundly.
If the issue persists, consider speaking with your doctor or medical professional, such as a chiropractor, about any treatments available to help manage the condition.
The Best Medicine
Ultimately, sleep is one of the best forms of medicine for pelvic pain. Taking proactive steps to manage your symptoms and utilizing relaxation strategies makes it possible to get restful sleep and reduce discomfort from PPP.
Remember that everyone’s body is different. Don’t be afraid to experiment with other methods until you find the one that works for you. With consistency and effort, it’s possible to find relief from pelvic pain and enjoy better sleep again.
Treatment Options
If you suffer from chronic pelvic pain, it’s important to remember that this doesn’t have to be an issue for the rest of your life. With the right treatments and lifestyle choices, it is possible to find relief and reduce the intensity of your pain.
Switch Up Your Sleeping Positions
Choosing the right sleeping position can make all the difference in managing pelvic pain. Generally, side-sleeping is recommended as it helps reduce pressure in your lower body and spine. You can also try sleeping with a pillow between your knees for extra comfort and lumbar support.
Avoid lying flat on your back if possible, as this can increase pressure in the lower abdomen and lead to discomfort. Instead, try adjusting the pillows underneath your body for extra support. A few inches of elevation can make a big difference.
An ice pack or hot water bottle placed on the area of pain is an effective way to reduce inflammation and relieve discomfort. Experiment with different strategies until you find the one that is most comfortable and effective for you.
Sleeping With a Pillow Tips
Sleeping on your back with a pillow or wedge placed beneath your legs can also effectively manage pelvic pain. This allows for extra support and reduces pressure in the lower body.
If you sleep on your back, try not to over-extend your spine. Having too much elevation can lead to neck pain. Instead, keep your legs bent slightly and place a pillow or folded sheet between them for extra comfort.
Under the Hips
If you prefer sleeping on your stomach, place a pillow or folded sheet beneath your hips. This helps keep the spine in a neutral position and reduces pressure in the lower abdomen.
Make sure you are not overextending your neck and head while lying face-down. Keeping them in a comfortable, neutral position is key. If necessary, use an additional soft pillow underneath your head for extra support.
For the Side Sleepers
Sleeping on your side is the most recommended position for managing pelvic pain. To do this effectively, place a pillow between your legs and slightly bend them at the knees.
A well-positioned pillow helps reduce pressure on the lower spine and abdomen while also providing extra comfort and support.
Remember to Support Your Shoulders
Back sleepers – place a pillow beneath your shoulders for extra support. It helps reduce pressure in the lower body and spine while providing comfort and relaxation.
You can also try sleeping with a rolled-up towel placed under your neck if dealing with neck pain. It’s a trick that can help reduce tension and provide extra cushioning for the head, allowing for a more comfortable night’s sleep.
Try an Adjustable Bed
Try elevating your head and torso slightly if you still have trouble sleeping with pelvic pain. It can help reduce pressure in the lower abdomen by allowing gravity to work in your favor.
Additionally, it helps keep the spine in a neutral position while providing extra comfort and support.
How to Manage Pelvic Girdle Pain
Pelvic girdle pain is a type of musculoskeletal disorder that originates in the pelvic region. It can present in different forms and ranges in intensity, often causing specific discomfort or pain, such as stabbing, shooting, or cramping sensations.
The pain generally affects the entire area supported by bones, ligaments, and muscles of the lower back, hips, and coccyx. Symptoms can be persistent throughout pregnancy or may only appear suddenly at moments of great strain, such as during labor and delivery.
Diagnosing this type of condition can require an imaging study to confirm the diagnosis and establish a suitable treatment plan for managing the debilitating symptoms. Treatment typically includes both physical therapy and medication, such as muscle relaxants used in conjunction with lifestyle changes like avoiding strenuous activities.
Exercise Can Help
In addition to getting enough sleep, there are certain activities that you can do throughout the day to reduce pelvic pain. Regular exercises such as yoga and stretching can help with flexibility, while gentle core strength exercises like Pilates or planks can help keep the abdomen strong.
Try to Straighten Up
Posture is also important for managing pelvic pain. Make sure to sit up straight with your feet flat on the ground and your back supported by a chair or cushion.
Pay attention to your posture and gently pull your shoulders back when standing. Be mindful of how you lift. Use proper ergonomic techniques and avoid overexerting yourself.
Be Mindful When Sedentary
Using a small pillow or cushion between your legs can be helpful when sitting. It can reduce the pressure on your pelvic area and provide extra support while sitting. Try to avoid sitting for long periods. Take regular breaks to stand up and move around.
Working at a Computer
Keep your arms and legs supported when using a computer or other device. Place the device at eye level and use an external mouse if needed. Remember to take regular breaks to rest your eyes and stretch out your body.
Going Up and Down Stairs
If you need to climb stairs regularly, use handrails for extra support and take your time. Avoid carrying heavy items up the stairs or running, which can cause strain on the pelvic area.
Tips for Carrying
Use proper ergonomic techniques and avoid overexerting yourself. Additionally, be mindful of your posture and gently pull your shoulders back when standing.
Cleaning and Choring
Housework can be strenuous when dealing with pelvic pain, but there are strategies to help make it easier. Remember to use proper ergonomics when lifting or carrying items – keep the load close to your body and avoid straining yourself.
FAQ
How can I make my pelvis stop hurting?
The best way to reduce pelvic pain is by practicing good posture and ergonomics throughout the day. If needed, seek medical advice or use cushioning or pillows for extra support.
Can sleeping position cause pelvic pain?
Yes, sleeping in certain positions can cause or worsen pelvic pain. To reduce discomfort, experiment with different positions and cushioning options to find the best setup for relieving your symptoms.
Does lying down help with pelvic pain?
Yes, lying down can help with pelvic pain. However, it’s important to be mindful of your posture and position while lying down.
Experiment with different positions and cushioning options to find the best setup for relieving your symptoms.
Why does pelvic pain get worse at night?
Pelvic pain can get worse at night due to a number of factors. These include incorrect posture during the day, overexertion during physical activities, and improper cushioning or pillows while sleeping. Mattress type and firmness can also contribute to changes in pelvic pain at night.
How to sleep with pelvic pain in pregnancy
Pregnant women should take extra care to reduce pelvic pain. Keep the load close to your body when lifting items or kids, and avoid straining yourself. Experiment with different positions and cushioning options while in bed, and don’t be too proud to take breaks and relax when you need them.
Best sleeping position for pelvic floor dysfunction
The best sleeping position for pelvic floor dysfunction is to lay on your back, with a pillow under your knees and one beneath your lower back.
Why is pelvic pain worse at night pregnancy?
Pelvic pain can get worse during pregnancy due to a number of factors, usually from overexertion, bad posture, or other poor habits. Hormonal changes and increased abdominal pressure in late pregnancy may contribute to increases in pelvic pain at night.
Pelvic pain when rolling over in bed pregnant
Pregnant women should take extra care when rolling over in bed. Play around with different positions and cushioning options while in bed. When rolling over, try to move slowly and in a controlled manner, which may reduce the strain on your pelvic area, and you may experience more relief from your pain.
Pelvic pain when lying on side pregnant
Lying on your side is generally considered the safest position for pregnant women. However, it can cause increased strain on the lower back and pelvic area. To reduce this discomfort, try using a pillow between your knees when lying in bed. It will help keep your spine aligned and provide extra support for the pelvis.
