Best Sleep Positions for Pelvic Girdle Pain (PGP) During Pregnancy – Advice from a Pelvic Health Physio

prenatal
Written By Jessica Adams

If you’re pregnant and waking up with pain in your hips, pelvis, or lower back, you may be experiencing PGP — one of the most common (yet under-treated) causes of discomfort during pregnancy.

At Embrace Physio + Pilates in Melbourne, we specialise in treating pelvic pain in pregnancy, and we often see how poor sleep positioning plays a key role in worsening pelvic symptoms. Fortunately, the right sleep setup can relieve pressure, reduce pain, and help you get the rest you need.

Here’s our expert physiotherapy guide to sleeping safely and comfortably with pelvic girdle pain — including a recommendation for a pregnancy pillow support.

What Is Pelvic Girdle Pain?

PGP is a musculoskeletal condition that affects the joints and ligaments of the pelvis. It’s typically caused by hormonal changes, increased joint mobility and changes in posture that occur as your body adapts to your growing baby. Sleep quality, beliefs about pain and activity levels also play a role.

Common signs of PGP include:

  • Pain in the front of the pelvis (pubic symphysis) or lower back (sacroiliac joints)

  • Discomfort when rolling in bed or standing on one leg

  • Clicking or grinding in the pelvic joints

  • Increased pain after walking or long periods of standing

Left untreated, PGP can become more severe which is why early physiotherapy intervention is so important. A pelvic health physio can help pelvic girdle pain by assessing and diagnosing the cause for the condition, educating you on activity modifications and sleeping positions, provide hands on therapies such as massage, joint mobilisation, dry needling, cupping and taping and prescribe rehabilitative exercise or recommendations to join clinical pilates classes.

Why Sleep Position Matters for Pelvic Pain

As pelvic health physiotherapists, we regularly treat pregnant women in Melbourne who are unknowingly aggravating their pain during sleep.

Poor positioning at night can:

  • Increase torsion through the pelvis

  • Load sensitive ligaments and joints

  • Disrupt sleep, recovery, and mental wellbeing

That’s why we educate all of our patients on optimal sleep positions for pregnancy pelvic health — and prescribe tools to help them maintain these positions comfortably. For most people, the ideal sleep position during pregnancy (especially if you’re managing pelvic pain) is side-lying (preferably on the left) with:

  • A pillow between the knees and ankles to keep the hips aligned

  • A cushion under the belly to reduce strain on the anterior pelvis

  • Back support to prevent over-rotation

Maintaining this position throughout the night helps reduce joint shear, offload sensitive structures, and support better spinal and pelvic alignment. 

Product spotlight: Sleepybelly Pregnancy Pillow

At Embrace Physio + Pilates, we often recommend the Sleepybelly Pregnancy Pillow to many of our Melbourne-based patients dealing with pelvic girdle pain.

Unlike conventional body pillows, Sleepybelly is designed by physiotherapists to support pelvic and spinal alignment throughout pregnancy. Its 3-piece modular system adapts to your body, helping maintain optimal sleep posture all night long.

Benefits include:

  • Prevents rolling onto your back (which can worsen pelvic strain and reduce circulation)

  • Supports the bump and lower back simultaneously

  • Reduces night-time discomfort and therefore morning stiffness

  • Can be adapted to suit your individual needs

Tips for Sleeping More Comfortably with Pelvic Girdle Pain

In addition to using a supportive pillow and seeing a physio, try the following:

  • Keep your knees together when rolling or getting out of bed

  • Avoid twisting or crossing your legs

  • Use a firm mattress that prevents sinking or torsion

  • Perform prescribed rehabilitative exercises before bed

  • Apply heat to the glutes or lower back to relax tight muscles

How a Pregnancy Pelvic Physio in Melbourne Can Help

While tools like Sleepybelly support your body passively, pelvic floor physiotherapy provides active and manual treatment to address the root cause of your pain. Seeing a physiotherapist early — before symptoms escalate — allows for faster relief and better long-term outcomes. You can even bring your Sleepybelly Pregnancy Pillow into your appointment so we can show you the best way to use it! And in the meantime, you can see one of our expert physios’ Jessica Adams’ test it out here:

🔹 Book an appointment with a pelvic health physio in Melbourne today!

Author: Jessica Adams, 2025

Jessica Adams
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