Do Pregnancy Pillows Help with Pelvic Pain?

Key TakeawaysInsights
Pregnancy PillowsChoose the right shape and position for support.
Pelvic Pain ReliefUtilise physiotherapy, support belts, and warm baths.
Exercise GuidanceEngage in pelvic tilts, squats, and avoid lunges or jumps.
AcupunctureConsult a qualified acupuncturist for relief.
Sleep PositionsSleeping on the left side with proper pillow support.

Greetings, slumber seekers! I’m Lewis, your Dream HQ expert on all things mattresses, bedding, and, today’s topic, pregnancy pillows. Let’s delve into the plush world of pregnancy pillows and discover how they might just be the answer to your pelvic pain woes.

The Pain in the Pelvis

Pelvic pain during pregnancy is like an unwanted nightly visitor that refuses to leave. But fear not, a pregnancy pillow could be your sleep saviour. Here’s how:

Did you know? During the Middle Ages in Europe, pillows were deemed a luxury item and were banned. Only pregnant women were exempt from this rule under King Henry VIII's reign.

1. Additional Support

Providing support to the pelvic area, lower back, and legs, these pillows are like a warm hug during sleep. By alleviating pressure on the pelvis, they may reduce pain throughout the night.

Need to know more about safety? Discover how safe pregnancy pillows are at Dream HQ’s safety guide.

2. Proper Alignment

These pillows aren’t just fluffy; they’re smart too. By propping up your knees, they help keep your hips aligned, relieving pelvic pressure and discomfort.

Curious about the history of pregnancy pillows? Learn when pregnancy pillows were invented.

3. Improved Sleeping Positions

Sleeping on your side is recommended during pregnancy, and these pillows make it a breeze. No bump compression here!

Worried about sleeping on your back? Check how pregnancy pillows stop sleeping on the back.

SupportAids the pelvic area, lower back, and legs.
AlignmentKeeps hips aligned, relieving pressure.
Sleeping PositionsFacilitates side sleeping, a recommended position during pregnancy.

Is It Worth It?

Though there’s no scientific evidence to specifically prove that pregnancy pillows relieve pelvic pain, many pregnant individuals find them helpful. And hey, a comfy sleep is a happy sleep!

Will a pregnancy pillow help with snoring or back pain? Find out here and here.

The Right Pillow for You

Choosing a pregnancy pillow is like picking the perfect bedtime story; it must be just right. Grand Health Chiropractic offers some tips on sleeping with pelvic pain during pregnancy.

Other Ways To Alleviate Pelvic Pain During Pregnancy: Beyond the Pillow

Pelvic pain? While pregnancy pillows are a dream for many, they’re not the only way to put that nagging ache to bed. Here are some other remedies to send pelvic pain packing. And remember, chums, these are just a few snooze-worthy suggestions.
A white c shaped pregnancy pillow

1. Physiotherapy

  • The Expert Touch: Your midwife or GP can refer you to a physiotherapist specialising in pregnancy-related pelvic joint problems.
  • The Magic Moves: Treatments and exercises to relieve pain and improve mobility. Includes advice on:
    • Movements to avoid
    • Pacing activities
    • Exercises to strengthen pelvic floor, stomach, back, and hip muscles

2. Pregnancy Support Belt

  • The Support Squad: A pregnancy support belt provides additional support to the pelvic area.
  • The Weight Watcher: Helps distribute the weight of the baby more evenly, reducing strain on the pelvis.

3. Chiropractic Care

  • The Alignment Artist: A chiropractor’s touch may help relieve pelvic pain through spinal manipulation.
  • The Comfort Creator: Proper alignment can ease discomfort and improve mobility.

4. Warm Baths

  • The Soothing Soak: A warm bath relieves pressure on the joints.
  • The Relaxation Route: Provides relaxation, because who doesn’t love a good soak?

5. Exercise

  • The Active Approach: Staying active within pain limits prevents and eases pelvic pain.
  • The Stretch Squad: Specific exercises and stretches for the pelvic floor, stomach, back, and hips.

6. Rest

  • The Resting Remedy: Taking breaks and resting in a comfortable position.
  • The Heat Helper: Applying heat to painful areas may provide relief.

Remember, dear slumber seekers, always consult your healthcare provider before trying these methods. Safety for both you and your baby is the priority.

PhysiotherapyExpert guidance, mobility improvement, and pain relief.
Pregnancy Support BeltEven weight distribution, reduced strain on pelvis.
Chiropractic CareAlignment correction, discomfort reduction.
Warm BathsPressure relief, relaxation.
ExercisePrevention and easing of pelvic pain.
RestBreaks and heat application for relief.

Exercises to Avoid When Experiencing Pelvic Pain During Pregnancy: A Gentle Guide

Pelvic pain giving you the blues? When it comes to pregnancy exercises, not all are created equal. Some might be a recipe for pelvic disaster. Let’s dive into the do-not-do list and find out what to dodge.

1. Lunges

  • The Problem: Lunges can put the squeeze on pelvic joints, turning a workout into a work-ouch.
  • The Solution: Sidestep the lunges. Leave them for post-pregnancy.

2. Wide Leg Squats

  • The Issue: These squats can put pressure on the pelvic joints, and that’s no squatting matter.
  • The Alternative: Stick to gentle leg exercises, under professional guidance if possible.

3. Star Jumps

  • The Jarring Jump: Star jumps or dynamic exercises involving jumping can increase the load on pelvic joints.
  • The Gentle Jump: Swap these for low-impact activities that keep both feet on the ground.

4. Pigeon Pose

  • The Yoga Yikes: Pigeon pose might look graceful, but it can worsen pelvic pain.
  • The Yoga Yes: Opt for pregnancy-friendly yoga poses. Namaste away from the pigeon.

The Golden Rule: Listen to Your Body

If it hurts, don’t do it. Simple as that. Focus on gentle, low-impact exercises like walking, swimming, or prenatal yoga. Your body will thank you.

The Healthcare Hero: Consult a Professional

Your healthcare provider knows best. Before starting any new exercise routine, get the green light from them.

Exercise to AvoidReasonAlternative
LungesPressure on pelvic joints.Avoid or modify under guidance.
Wide Leg SquatsWorsens pelvic pain.Gentle leg exercises.
Star JumpsIncreases load on joints.Low-impact activities.
Pigeon PosePressure on pelvic joints.Pregnancy-friendly yoga poses.

Exercises for Pelvic Pain During Pregnancy: From Tilt to Twist

Pelvic pain cramping your style? Fear not, fellow comfort-seekers! We’ve got a bundle of exercises to help you dance through pregnancy without a pelvic pang. Let’s dive into the world of tilts, squats, stretches, and more. Ready to rock and roll, or should I say, circle those hips?

1. Pelvic Tilts

  • The Power Move: Strengthens pelvic floor muscles and improves posture.
  • The How-To: Lie on your back with knees bent. Tilt that pelvis like it’s a teacup, and hold.

2. Squats

  • The Mighty Move: Strengthens glutes, hips, and thighs.
  • The How-To: Stand and squat like you’re sitting in an imaginary chair. Hold, rise, and feel the power.

3. Kegel Exercises

  • The Secret Strength: Strengthens the pelvic floor.
  • The How-To: Contract those muscles as if stopping urination. Hold, release, repeat.

4. Cat-Cow Stretch

  • The Stretching Sensation: Relieves tension in the back and pelvis.
  • The How-To: Arch like a cat, then stretch like a cow. Moo-ve over, tension.

5. Hip Circles

  • The Hula Hoop: Improves mobility and relieves pelvic pain.
  • The How-To: Stand, hands on hips, and circle those hips like they’re on holiday in Hawaii.

The Golden Rule: Check with Your Healthcare Provider

Before you twist and tilt, check in with your healthcare provider. They’re the compass on your exercise journey, guiding you to safety.

Pelvic TiltsStrengthens pelvic floor, improves posture.Lie, tilt, hold.
SquatsStrengthens glutes, hips, thighs.Stand, squat, hold, rise.
Kegel ExercisesStrengthens pelvic floor.Contract, hold, release.
Cat-Cow StretchRelieves tension.Arch, stretch.
Hip CirclesImproves mobility, relieves pain.Stand, circle hips.

Acupuncture and Pelvic Pain During Pregnancy: The Point of Relief

Got a poke for pain relief? No, I’m not talking about a Facebook poke (remember those?). I’m talking about acupuncture. It’s not just for Zen masters; it could be your key to alleviating pelvic pain during pregnancy. Let’s delve into the prickly details, shall we?

Acupuncture: The What and Why

Acupuncture is an ancient Chinese therapy that involves inserting fine needles into specific points on the body. But it’s not just for show; it’s backed by science and has shown promise in alleviating pelvic pain during the pregnancy journey. Here’s what the research says:

1. A Retrospective Report on 167 Cases

  • The Finding: Safe and effective for pain relief in lower back pain, pelvic pain, or both during pregnancy.
  • The Stage: Second and third trimesters.

2. A Systematic Review and Meta-Analysis

  • The Finding: Significantly improved pain, functional status, and quality of life.
  • The Subjects: Women with low back and/or pelvic pain during pregnancy.

3. A Global Data Analysis

  • The Finding: Significantly relieved lower back and pelvic pain.
  • The Bonus: No observable severe adverse effects on newborns.

4. Previous Publications and Studies

  • The Finding: Efficient for the treatment of pelvic girdle pain.
  • The Subjects: Pregnant women.

The Golden Needle: Consult Your Healthcare Provider

Thinking of giving acupuncture a go? Chat with a qualified acupuncturist and your healthcare provider first. They’re your guides to personalized advice and safety.

Study TypeFindingDetails
Retrospective ReportSafe and effective for pain relief.Second and third trimesters.
Systematic ReviewImproved pain and quality of life.Women with low back/pelvic pain.
Global Data AnalysisRelieved pain with no adverse effects on newborns.Pregnant women.
Previous StudiesEfficient for pelvic girdle pain.Pregnant women.


How do you sleep with a pregnancy pillow for pelvic pain?

To sleep with a pregnancy pillow for pelvic pain, choose a supportive pillow, place it between your legs and under your belly, sleep on your side, and adjust as needed. It’s like hugging a fluffy cloud that hugs you back!

What helps relieve pelvic pain during pregnancy?

Pregnancy pillows, pelvic exercises, warm compresses, physiotherapy, rest, and relaxation all join forces to help relieve pelvic pain. Imagine a superhero team for your pelvis!

What is the best position to sleep in during pregnancy for pelvic pain?

Sleeping on your side, especially your left side, is the ticket to comfort during pregnancy. It’s like finding that sweet spot on your mattress – heavenly for your pelvis!

When should you start using a pregnancy pillow?

Start using a pregnancy pillow when discomfort says hello. It could be the second trimester, or sooner if your belly and pelvis send an SOS. Listen to your body; it knows!

Which is better, a U-shaped or C-shaped pregnancy pillow?

U-shaped pillows cradle you like a bear hug, while C-shaped pillows give a comfy curved cuddle. It’s like choosing between a hug from a friendly bear or a snuggly cat. It’s all about your snuggle style!


In the mystical realm of pregnancy, where bellies bloom and babies kick, there’s no snooze button on pelvic pain. But fear not, dear reader, for we’ve unfurled the soft, supportive secrets to slumbering soundly with that soon-to-be bundle of joy. From the elegant embrace of pregnancy pillows to the graceful dance of pelvic tilts, we’ve navigated the night with a dash of wit and a sprinkle of wisdom.

We’ve tickled your curiosity with:

  • Pregnancy Pillows: Your nighttime knights in soft cotton armour.
  • Alleviating Pelvic Pain: A symphony of support belts, warm baths, and physiotherapy.
  • Exercises: The do’s and don’ts, from squats to star jumps.
  • Acupuncture: Needles to the rescue, but in a good way!
  • Sleep Positions & Pillows: U-shaped or C-shaped, left side or right, we’ve got you covered.
  • FAQs: Your burning questions, extinguished with flair.

So there you have it, a bedtime story for the expecting, a guide to glide you into dreamland. Rest easy, future mums and dads, for with these trusty tips, you’ve got the keys to the kingdom of comfort. Sleep tight, don’t let the pelvic pain bite!

– Article by Lewis Hugh

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