Hip Pain While Sleeping During Pregnancy: Tips to Improve Your Sleep While Growing Baby

You already know your sleep is going to be challenged once baby arrives, but why does it feel like pregnancy is giving you a head start? Between midnight bathroom trips, wild dreams, and the struggle to find a comfortable position, the last thing you need is hip or pelvic pain while sleeping.

If you’ve ever rolled over in the middle of the night only to feel a deep ache in your hip - or woken up sore in your low back or pelvis - you’re not alone. Hip pain while sleeping during pregnancy is one of the most common complaints I hear from moms-to-be. The good news? You don’t have to just “put up with it.” With a little understanding of what’s happening in your body (and some easy strategies), you can find relief and get the rest you need before baby arrives.

Why Does My Hip Hurt When I Sleep During Pregnancy?

It’s easy to think hip pain at night is just about your growing belly, but there’s actually a lot more going on. Pregnancy changes your body in incredible ways - some you can see, and some you can’t.

Here’s what’s happening under the surface:

• Hormones loosen your joints. Your body produces a hormone called relaxin that makes your ligaments softer and more flexible. This is helpful for birth, but it also means your hips and pelvis aren’t as stable as usual.

• Your center of gravity shifts. As your belly grows, your posture changes. This puts new stress on your spine, hips, and pelvis - especially when lying down.

• Your muscles work overtime. Muscles in your back, hips, and legs are constantly adjusting to support your body. By the end of the day, they’re tired and sometimes cranky.

• Fluid moves while you rest. Here’s a fun fact: gravity pulls fluid down into your legs and feet during the day. At night, when you’re lying down, that fluid redistributes through your body - which can leave joints like your hips feeling stiff or achy.

All of this means that when you finally crawl into bed, your hips and pelvis may not get the rest they deserve. Instead, they’re overloaded - especially if you’re stuck in one position for hours.

Pelvic Pain While Sleeping in Pregnancy

For some moms, it’s not just the hips - it’s the pelvis, too. Pelvic pain at night might feel like pressure right in the front (near the pubic bone), sharp pain deep in your groin, or aching around the low back and tailbone.

This is often related to something called pelvic girdle pain (PGP) or symphysis pubis dysfunction (SPD). Simply put, the joints in your pelvis are extra wobbly right now, and when you roll over or sleep in certain positions, they can’t always keep things lined up.

It’s frustrating, but not uncommon. And thankfully, there are ways to calm it down.

Other Pregnancy Sleep Disruptors

Because hip and pelvic pain don’t like to hog the spotlight, here are a few other common culprits making your nights restless:

• Heartburn or indigestion (especially if you eat too close to bedtime).

• Restless legs syndrome (that irresistible urge to keep moving your legs).

• Bathroom breaks (sometimes it feels like you spend more time walking to the toilet than sleeping).

The point? Hip and pelvic pain are a big part of the sleep struggle - but they often show up with friends. That’s why a whole-body approach works best.

Tips to Relieve Hip Pain While Sleeping

So what can you do about it? Luckily, there are some simple changes that can make a huge difference in your comfort.

1. Keep Moving During the Day

Exercise may be the last thing you feel like doing, but it’s one of the best tools you have. Strong, balanced muscles give your joints the support they’re missing right now. Even gentle daily movement helps prevent stiffness at night.

Some great options:

• Walking

• Swimming

• Prenatal yoga or Pilates

• Light strength training with guidance

Think of it like this: when your muscles are active during the day, they don’t rebel as much at night.

2. Hydrate (but not too late!)

Water is your best friend during pregnancy, but timing matters. Staying hydrated keeps your tissues healthy and reduces cramps, swelling, and stiffness.

The trick? Drink consistently throughout the day, but start tapering in the evening. That way, you’re not adding extra bathroom trips to your list of sleep disruptions.

3. Avoid Overdoing It Before Bed

That last-minute kitchen clean-up or late-night workout might seem harmless, but activity before bed can actually increase inflammation in your body. Since your joints and muscles can’t recover as easily while you sleep, it may leave you sore and restless.

Instead, wind down with something calming - stretching, a warm shower, or a book (yes, even if it’s just one page before you doze off).

4. Use Pillows to Your Advantage

Your best bedtime accessory isn’t fancy pajamas—it’s pillows.

• Between the knees: Keeps hips aligned and takes pressure off the joints.

• Under the belly: Supports your growing bump and reduces strain on your back.

• Behind your back: Keeps you from rolling flat onto your back.

• Under your head/neck: Helps keep your spine neutral.

Most providers recommend sleeping on your left side - it improves blood flow to both you and baby, and reduces stress on your organs. But comfort matters, too, so make adjustments as needed. Sleep foundations

Gentle Exercises to Try During the Day

Want to help your hips before bedtime? A few simple moves can make a big difference:

1. Cat-Cow (on hands and knees)

   • Slowly arch and round your back.

   • Helps with mobility and eases pressure on your spine.

2. Adductor Rock Backs (inner thigh stretch)

   • From hands and knees, extend one leg out to the side and gently rock back toward your heel.

   • Stretches tight inner thighs and relieves pelvic pressure.

3. Supported Squat at the Sink

   • Hold onto a counter or sink, lower into a gentle squat, then return to standing.

   • Strengthens hips and legs while stretching your back.

These don’t need to take long - even 5–10 minutes can help.

Check out other exercises that are safe during pregnancy here - The importance of exercise in pregnancy

Quick Fixes in the Middle of the Night

Sometimes, despite your best prep, you wake up with hip or pelvic pain anyway. Here are a few tricks to reset your body without fully waking up:

• Heel slides: Lying on your back (propped slightly), gently slide one heel out and back in.

• Glute squeezes: Tighten your glutes for a few seconds, then relax. Repeat several times.

• Partner hip squeeze: Have your partner place hands on your hips and gently press inward - this can give quick relief for pelvic pain.

These mini-movements often “remind” your joints and muscles how to settle, making it easier to drift back to sleep.

What NOT to Do

Sometimes relief comes not just from what you add, but what you avoid.

• Sleeping flat on your back (after the first trimester): This can increase pressure on your blood vessels and organs, making both you and baby less comfortable.

• Skipping hydration altogether: Cutting off fluids too early can lead to leg cramps and stiffness.

• High-intensity workouts at night: They rev up your body instead of winding it down.

Final Thoughts: You Deserve Rest

Pregnancy is a season of change, and while hip and pelvic pain can feel discouraging, it doesn’t mean you’re stuck with it. With the right mix of movement, positioning, hydration, and pillow power, you can find ways to rest more comfortably.

Remember: every body (and every pregnancy) is different. What works for one mom might not work for another, so give yourself grace as you experiment. And if hip or pelvic pain keeps getting in the way of your sleep, don’t hesitate to reach out for support.

Your sleep matters—not just for you, but for the little one you’re growing. You’re already doing an amazing job. Let’s help your hips catch up.

Pillow positioning in pregnancy