Pelvic Girdle Pain & Sleep
Sleep complaints in pregnancy are common and occur as early as the first trimester. Sleep complaints are often related to physical symptoms such as morning sickness, pelvic pain, increased urinary frequency or baby’s movements. However, there is often a hormonal aspect relating to insomnia during pregnancy. Furthermore, sleep is essential during pregnancy and poor sleep during pregnancy is associated with an increased risk of gestational diabetes, elevated blood pressure, prenatal depression and preterm birth.
What is pelvic girdle pain?
Pelvic girdle pain refers to pain that is felt around the pelvis, pubic bone, in the lower back and/or hips. Symptoms include pain that can make your normal movements or activities difficult. It is not a normal part of pregnancy. Pelvic girdle pain impacts around 56-72% of pregnant and postpartum women and is one of the most common reasons for poor sleep quality.
Pelvic girdle pain is often believed to be a normal part of pregnancy that will go away once the baby is born and there is nothing that can be done to improve it. This is not the case, pelvic girdle pain is self-manageable and can be reduced through education, optimising sleep, exercise and believing that the pain will go away. Pelvic girdle pain is associated with the body’s stress response, sleep and a woman’s emotional state.
With sleep having significant impacts to the health and wellbeing of a pregnant mother and her baby, it is essential that we attempt to improve pelvic girdle pain and therefore optimise our sleep.
Ways to maximise your sleep if you have pelvic girdle pain?
Exercise during and prior to pregnancy, behaviour changes and maximising sleep can help reduce the incidence of pelvic girdle pain. Other ways that you can maximise your sleep if you have pelvic girdle pain in your pregnancy include:
Sleeping on your side with a pillow between your legs.
Use the Sleepybelly wedge under your bump to take the strain off your hips and lower back.
Sleeping on a firm surface can increase pain in your hips. Sleeping on a folded doona can help to make your bed softer.
When you’re rolling over in bed, make sure that you put your knees up and keep them together as you roll.
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