Best sleeping positions in pregnancy, and how to ease back pain
From 28 weeks, go to sleep on your side, left or right. Sleeping on your back in late pregnancy is linked to a higher risk of stillbirth, so if you wake up on your back, just turn over. A pillow between your knees and one under your bump ease back and hip pain. Back pain is common, but severe pain, pain with fever or bleeding, or pain that comes and goes like contractions should be checked.
Key facts
| From 28 weeks | Go to sleep on your side |
|---|---|
| Left or right? | Both are fine |
| Back-sleeping | Linked to more than twice the stillbirth risk late in pregnancy |
| Pillows | Between knees and under bump |
| Back pain | Affects more than half of pregnant women |
Why sleep on your side?
Lying on your back late in pregnancy lets the heavy womb press on major blood vessels, which can reduce blood flow to your baby. Large studies found going to sleep on your back after 28 weeks is linked to more than twice the risk of stillbirth. The left side and the right side are equally safe.
Setting up your bed
- A pillow between your knees keeps your hips level.
- A small pillow or wedge under your bump supports it.
- A long pregnancy pillow can do both and stops you rolling onto your back.
- Waking on your back is normal and not harmful. Just turn onto your side.
Why back pain happens
Pregnancy hormones loosen your ligaments, your growing bump shifts your posture, and your centre of gravity moves forward. Some women develop pelvic girdle pain, felt at the front of the pelvis or in the hips.
What helps
- Bend your knees and keep your back straight when lifting; avoid heavy lifting.
- Wear flat, supportive shoes.
- Sit with your back supported and take breaks from standing.
- Try a warm (not hot) compress, massage from a trained therapist, or swimming.
- A maternity support belt may help.
- Ask about physiotherapy for pelvic girdle pain.
- Paracetamol may help if your doctor agrees. Avoid ibuprofen.
Sleeping better
- Heartburn: eat earlier, raise the head of your bed.
- Leg cramps: stretch your calves before bed.
- Peeing at night: drink more earlier in the day.
- Restless legs: ask for an iron check; see anaemia.
- Keep a routine, and keep screens out of bed.
When to get help
Severe back pain, pain with fever, bleeding or burning when you pee, numbness in your legs, or back pain that comes in waves (possible labour) need a call to your doctor or maternity unit.
Frequently asked questions
Is the left side better than the right?
I woke up on my back. Have I harmed my baby?
What about early pregnancy?
Sources
- Heazell AEP et al. MiNESS study, BJOG 2018
- Tommy's: Sleep on side
- NHS: Back pain in pregnancy
- RCOG: Pelvic girdle pain
General information, not medical advice. Medical disclaimer · How we review content
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