How to Sleep with Symphysis Pubis Dysfunction: Tips and Techniques

Symphysis Pubis Dysfunction (SPD) is a condition that can cause pain in the pelvic area and make it difficult to sleep comfortably. If you suffer from SPD, you know how frustrating it can be to get a good night’s rest. Luckily, there are some things you can do to improve your sleeping habits and reduce discomfort.

Understanding Symphysis Pubis Dysfunction

SPD occurs when the ligaments that hold the pubic bones together become too relaxed or overstretched during pregnancy. This causes instability in the pelvis, leading to pain in the groin area, hips, lower back, and legs.

The severity of SPD varies from person-to-person but those suffering may find difficulty walking or standing for long periods of time. Sleeping with SPD also becomes challenging because lying down puts pressure on the pelvic joints.


– Pain in the pubic bone
– Hip pain
– Lower back pain
– Difficulty walking or climbing stairs
– Pain while moving

Tips for Sleeping with Symphysis Pubis Dysfunction

Here are some tips that may help alleviate your discomfort while sleeping:

Use Pillows to Elevate Your Legs

Elevating your legs helps take pressure off your pelvis by reducing swelling and improving circulation.
You can place a pillow under your knees or use a wedge-shaped pillow under your thighs.
Also using pillows between your knees will help aligning them as well

Sleep on Your Side

Sleeping on one side will prevent putting extra weight onto one side of your hip joint than another.This helps keep both hips aligned properly

It’s not recommended to sleep on stomach as this position adds stress through shoulders causing neck strain ,and on back which increases likelihood of having obstructive sleep apnea especially during later stages of pregnancy

Avoid Twisting Your Pelvis While Sleeping

Avoid sudden movements that can cause pelvic pain. To avoid twisting, keep your knees together while turning over or getting out of bed.

Use Supportive Mattress and Pillows

Supportive pillows and mattress will help you maintain a good sleeping posture throughout the night. A firm mattress with a pillow top provides better support than a soft, sagging one.
A pregnancy pillow as well would be helpful in supporting your whole body during sleep

Other Ways to Relieve SPD Pain

Here are some other tips that may reduce discomfort from SPD:

Wear Comfortable Shoes

Wearing comfortable shoes relieve pressure on the hips which helps you walk without strain reducing symphysis pubis dysfunction pain.

Apply Heat or Cold Therapy

Applying heat or cold therapy 20 minutes at a time can bring relief to painful joints

Finally, it’s important to consult with your doctor if you have any concerns about Symphysis Pubis Dysfunction – they may recommend exercises and physical therapy sessions done under professional supervision for proper care.

In conclusion ,Although it is common experience for pregnant women having symphysis pubis dysfunction, by applying these tips mentioned above may make sleeping more comfortable . If symptoms persist,it’s important to seek medical advice from qualified professionals.