How to Sleep Comfortably with SPD in Pregnancy

As a pregnant woman, you might experience pain and discomfort, especially in the lower back or pelvic area. One of the conditions that cause such discomfort is Symphysis Pubis Dysfunction (SPD). SPD occurs when the ligaments responsible for holding your pelvis together become too relaxed due to pregnancy hormones. As they relax, it becomes difficult to move around comfortably and sleep at night.

Sleeping with SPD can be challenging since most sleeping positions may worsen your pain. However, there are ways you can alleviate some of the pain and get better sleep during pregnancy. Here are some tips on how to sleep with SPD in pregnancy:

1) Use Pillows for Support

Using pillows strategically will help ease pressure off your hips and pelvis while asleep. You can place one pillow under your belly and another between your legs while lying on either side to reduce strain on these areas caused by contact between them.

Additionally, placing a small rolled-up towel under your hip bones while sleeping sideways helps prevent them from touching each other directly which would otherwise cause more pain.


Invest in a body pillow designed specifically for pregnant women as it provides full-body support that allows you to rest in different positions without feeling any discomfort.

2) Avoid Sleeping On Your Back

It’s crucial not to lie flat on your back while experiencing SPD as this position puts undue stress on the pelvic area. Instead, opt for sleeping sideways using pillows as mentioned above or even sitting upright at an angle using more cushions behind you if necessary.

Lying down flat also increases chances of developing bladder infections due to reduced circulation around this region leading up into labor which could pose serious health risks later down the line so best avoided altogether where possible!


Place a firm cushion underneath yourself when sitting up if needed – make sure it’s high enough so that your pelvis and lower back are supported.

3) Take a Warm Bath Before Bedtime

Taking a warm bath before bedtime can help relax the muscles and ease the pain in your hip joints. It’s also an excellent way to calm down after a long day, so you’ll find it easier to sleep soundly.

Ideally, you want to ensure that the water temperature is not too hot as this could cause harm to you or your baby if pregnant still.


To make things even more comfortable, add some Epsom salt into the bathwater for added muscle-relaxing benefits.

4) Optimize Your Sleeping Environment

Finally, create an environment conducive enough for sleeping well. Ensure that your bedroom is cool and quiet by using curtains or blinds to block out any light from outside sources such as streetlamps which might otherwise disturb restfulness levels throughout nighttime hours.

Also, try using white noise machines that produce soothing sounds like raindrops falling on leaves rather than loud music/TV programs since they keep brain activity low without disturbing sleep quality overall!


Create a relaxing pre-sleep routine which helps set the tone for winding down before bed – read some fiction novels/books; listen in on relaxing instrumental music playlists; take up meditation/reflection journaling exercises etc., anything which promotes tranquility without overstimulating senses unduly creating worry or anxiety leading up until morning time ahead!

In conclusion, SPD during pregnancy shouldn’t prevent you from getting good sleep at night. By following these tips on how to sleep with SPD in pregnancy effectively outlined above – using pillows for support, avoiding lying flat on back positions altogether where possible), taking warm baths before bedtime & optimizing sleeping environments overall – there’s no doubt about it: You’ll be able to reduce discomfort significantly while improving restful periods nightly going forwards until full term arrives. Good luck!