How to Sleep with Lower Back Pain During Pregnancy

Pregnancy is an exciting and challenging time for any woman. However, as your body changes to accommodate the growing fetus, you may experience some discomforts such as lower back pain. This can make it difficult to get a good night’s rest. In this blog post, we’ll discuss effective ways to sleep with lower back pain during pregnancy.

What causes Lower Back Pain During Pregnancy?

Lower back pain during pregnancy occurs due to several reasons. The primary cause is the weight gain that comes with pregnancy. As the uterus expands, it shifts your center of gravity forward and puts pressure on your lower back muscles causing them to strain.

Other factors that could lead to lower back pain include hormonal changes which loosen ligaments and joints in preparation for childbirth; poor posture when sitting or standing for long periods; stress on nerves caused by a baby’s head pressing against the pelvis or spine among others.

How Can You Sleep Comfortably With Lower Back Pain During Pregnancy?

1) Use Pillows

Using pillows can help relieve pressure on your lower back while sleeping during pregnancy. Place one pillow underneath your belly and another between your knees while lying on your side to keep your spine aligned correctly.

2) Choose a Firm Mattress

A supportive mattress will provide proper spinal alignment leading to reduced discomfort while sleeping at night.

3) Avoid Sleeping On Your Back

Sleeping on your side can help alleviate any tension in the hips and pelvic region caused by pressure from the growing fetus. Try using pillows behind you so that you don’t roll onto your back unintentionally through the night.

4) Exercise Regularly

Regular exercise helps strengthen core muscles supporting proper posture reducing chronic low-back pain often experienced by pregnant women in their third trimester

5) Practice Good Posture Throughout The Day

Maintaining good posture throughout the day will reduce stress placed upon lumbar discs leading up towards delivery time significantly relieving sciatica-type symptoms like shooting pains radiating from the lower back down into one or both legs.


Lower back pain is a common discomfort during pregnancy, but there are several ways to minimize its impact on your sleep. Using pillows, selecting a firm mattress, sleeping on your side and practicing good posture can all help alleviate lower back discomfort during pregnancy. Staying active through regular exercise also plays an essential role in reducing chronic low-back pain and other sciatica-type symptoms experienced by pregnant women in their third trimester. We hope these tips will help you achieve better quality rest as you prepare for childbirth!