Best Sleeping Positions for Hip Pain While Pregnant

Try a special pillow, a cushion between the knees, hip-friendly sleeping positions, pre-bed stretches, or possibly a more supportive mattress.

Hip pain is among the most common ailments pregnant people have as their musculoskeletal system shifts to support a growing belly. It's right up there with lower-back aches and pelvic girdle pain, and all three cause discomfort around the same area: your center of gravity (which is the hips for most women).^1,2

This can make it tricky to doze off and stay comfortably asleep for long stretches. But there are solutions. Finding the right sleeping position, pillow, or mattress can help, along with a few pregnancy sleep routines and rituals.

We'll go over the best sleeping positions for hip pain while pregnant, plus tips and pointers to ease your aches and pains for better rest.

Sleep on Your Left Side with Your Knees Bent

Healthcare providers often recommend pregnant women sleep on their left sides during pregnancy, ideally with their knees bent. Research indicates that lying on your back or right side while pregnant may increase the odds of stillbirth, slowed fetal growth, low birth weight, and preeclampsia—a potentially life‑threatening spike in maternal blood pressure. The working theory is that these positions allow the enlarging uterus to press on the aorta and inferior vena cava, the primary artery and vein that move blood to and from the lower body, restricting circulation.³ As your baby grows, stomach sleeping may simply be too much pressure on your belly. Back sleeping can also be uncomfortable if it strains the lower back, and it might not be ideal for circulation.⁴

Some experts believe sleeping flat on the back isn't safe during the third trimester—more on this ahead.

Ergonomist’s Note:

"The most recommended sleeping position is the left side, however, this can be uncomfortable if your mattress is a poor fit relative to your body. To help alleviate hip discomfort, look for a mattress that provides good cushioning for your hips but still allows you to maintain a straight spine. Placing a pillow between your knees and/or ankles can also make side sleeping more comfortable."

Jonathan Eilenberg, Casper’s Certified Professional Ergonomist

Why It Works

That same left‑side, knees‑bent position promotes healthy circulation because it keeps the weight of your baby off the inferior vena cava, ensuring blood can move freely from your legs back to your heart. In short, the recommendation to sleep on your left side isn’t just about comfort—it’s a simple way to safeguard blood flow for both you and your baby.

Some researchers think this position might also help blood (and thus nutrients) reach the placenta to nourish the baby. Another theory is that it minimizes weight and pressure on vital organs, like the kidneys, uterus, liver, and stomach.^4,5 It might even help stop acid reflux at night—a common pregnancy woe.

More to the point, side sleeping with your knees slightly bent (not totally tucked up but relaxed at a comfortable angle) can alleviate pressure on your hips by keeping your spine straighter.⁴

Lying on your right side may not be as comfortable, but it's fine to switch sides throughout the night. Though there were previously concerns that right-side sleeping could increase the risk of pregnancy complications, more recent research has shown it's no less safe than the left side.^3,6

Place a Pillow Between Your Knees

As mentioned, side-lying is considered one of the best sleeping positions for hip pain while pregnant, and you can make it even more comfortable by sleeping with a pillow between your knees.

This simple but very effective approach helps keep your upper knee parallel to your hip rather than angled downward—that downward slope can make the knees collapse inward and is part of what strains the hip. Beyond reducing hip strain and relieving tension in the lower back and pelvis, this position can help with spinal alignment.^7,8

How to Do It

Start by lying on your side (ideally the left but whichever is most comfortable), with your legs slightly bent. Then place a pillow between your knees so your upper knee is slightly propped up and parallel with your upper hip.

You can use an extra bed pillow or a smaller, specially shaped between-the-knees pillow.

Use a Full-Body or Maternity Pillow

Body pillows and maternity pillows (U-shaped body pillows with cushioning on both sides) are popular among pregnant people—and for good reason. Another more portable option is a wedge pillow, which goes under your belly when lying on your side.⁹

Why They're Worth It

While larger pregnancy pillows undoubtedly take up substantial bed space, they can be well worth it for achieving better shut-eye.

Designed specifically for pregnant bodies, these U-shaped (or J-shaped or C-shaped) pillows provide head-to-toe support and gentle cradling on all sides. You've got cushioning between the knees, elevation for the head and neck, and support for the entire back. This helps minimize hip pain and takes pressure off the lower back, allowing you to drift off easily and stay comfortably asleep.¹⁰

With a wedge pillow, the belly is supported in a side-lying position so the weight of the baby doesn't pull down and cause strain in the lower back and hips.¹¹ You can combine this type of pillow with a cushion between your knees if a full-body pregnancy pillow seems too bulky.

Our blog has tips for how to sleep with a body pillow properly.

Support Your Back with a Pillow

If you don't have a J- or U-shaped pregnancy pillow with cushioning down the back, you can place a regular body pillow or bed pillow behind your back in a side-lying position. To cover all your bases, you might also want to have a smaller pillow between your knees.

Benefits

Sleeping on your side with a pillow behind your back helps you stay comfortably in this position and avoid rolling over onto your back.⁶ By supporting your backside, it might also keep pressure off your spine and ease strain on your hips—especially if you opt for a between-the-knees pillow too.^6,9

Switch Sides as Needed

If needed, you can absolutely switch from your left to right side and back again throughout the night. This can help prevent hip strain by redistributing your weight when one side starts to ache.

Our blog covers the best and worst sleeping positions for lower-back pain.

Avoid Back-Sleeping (Or Ask Your Provider)

Lying flat on your back might worsen hip discomfort and may not be as good as side-sleeping for digestion, blood circulation, and breathing.⁴

While back sleeping during early pregnancy may be safe, there are concerns that sleeping on your back in the third trimester could increase pregnancy risks.^3,6,12 More research is needed, but you may want to avoid this position toward the end of your pregnancy (or at least check with your healthcare provider to see what they recommend).

Try a Semi-Reclined Position

Can't get comfortable on your side? Propping yourself up slightly might help reduce pressure on your hips. A semi-reclined sleeping position can be a more comfortable and possibly safer alternative to lying flat on your back in the second and third trimesters.¹³

How to Set It Up

• Adjustable base: If you have an adjustable bed frame, simply raise the head section 30–45° to achieve an effortless semi-recline. This gives you stable, consistent support without the midnight pillow shuffle.
• Pillow stack: No adjustable base? Stack multiple pillows upright against your headboard, then lean back against them as though you’re settling in to read. Or skip the hassle entirely by using Casper’s Backrest Pillow—its supportive teardrop design gives you all the structure and comfort you need in a single piece.

Stretch Before Bed

A quick stretch session before bed can help prepare your body for your preferred sleeping position and alleviate aches and pains throughout the night. But don't worry, we're not talking about proper exercise—just a few simple, gentle moves.

Easy Pre-Sleep Stretches

Here are a few easy pre-sleep stretches to try if you're dealing with hip pain during pregnancy¹⁴:

• Cat-cow stretch – Starting on all fours with your spine in a neutral position, this yoga move involves alternating rounding and arching the lower back.
• Child's pose – This is another yoga pose that can feel amazing for the hip flexors and lower back. Begin in a kneeling position with your knees slightly wider than your hips. Shift your hips back toward your feet, then outstretch your arms and reach forward, slowly bending down so your forehead touches (or is close to) the floor.
• Butterfly stretch – Sit upright on the floor with your knees bent and the soles of your feet touching. Bend forward slightly and try to relax so your hips open and tension is relieved from your lower back.

Always consult your doctor, midwife, or prenatal healthcare provider before doing any new exercises, including stretches, to make sure it's safe.

Sleep on a Supportive Mattress

The right mattress can make a world of difference not only for relieving aches and pains but also helping you get a good night's rest while pregnant. And, conversely, a low-quality or worn-out mattress can make things worse.

What to Look For

When it comes to the best mattress for pregnancy (and other stages of life), support is the name of the game. A hybrid mattress with Zoned Support™ like the Casper Dream or Snow can help prevent your hips from sinking down while taking the pressure off tender areas and encouraging proper alignment.

If you want extra plushness and pressure relief during pregnancy but not necessarily a whole new mattress, think about getting a responsive memory foam mattress topper.

Sleep Easier Through All Trimesters with Casper Pillows and Mattresses

Pregnancy can make you extra tired—your body is growing an entire human, after all! Getting enough sleep at night (and maybe a nap or two during the day) can help you feel more energized and ready for the next stage. 

If you need extra support for your sleeping quarters or breathable bed linens, Casper has you covered. Shop pressure-relieving mattresses, bed pillows for every position, and airy, cooling bed sheets.

Not sure what type of pillow you need? See our guides to fiber vs foam pillows and what to look for in a pillow for back pain.

Sources:

1. European Journal of Obstetrics & Gynecology and Reproductive Biology. The association between musculoskeletal pain during pregnancy and pregnancy outcomes: A systematic review and meta-analyses. https://www.sciencedirect.com/science/article/pii/S0301211524000356
2. Acta Orthopaedica et Traumatologica Turcica. Assessment of postural stability in women with hip osteoarthritis: A case–control study. https://www.sciencedirect.com/science/article/pii/S1017995X1630092X
3. Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD). Science Update: Sleeping position during early and mid pregnancy does not affect risk of complications, NIH-funded study suggests. https://www.nichd.nih.gov/newsroom/news/092019-pregnancy-sleep-position
4. American Pregnancy Association. Best Sleeping Positions While Pregnant. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/
5. Icahn School of Medicine at Mount Sinai. Problems sleeping during pregnancy. https://www.mountsinai.org/health-library/selfcare-instructions/problems-sleeping-during-pregnancy
6. National Institute for Health and Care Excellence (NICE). Maternal sleep position during pregnancy. https://www.ncbi.nlm.nih.gov/books/NBK573947/
7. Kaiser Permanente Ignite Healthwise. Pregnancy: Pelvic and Hip Pain. https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.pregnancy-pelvic-and-hip-pain.tn9115
8. National Health Service (NHS). Pelvic pain in pregnancy. https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/pelvic-pain/
9. BMJ Open. Modification of maternal late pregnancy sleep position: a survey evaluation of a New Zealand public health campaign. https://pmc.ncbi.nlm.nih.gov/articles/PMC8118030/
10. Indonesian Journal of Global Health Research. The Effect of the Use of Maternity Pillows on the Sleep Quality of Pregnant Women in the 3rd Trimester. https://jurnal.globalhealthsciencegroup.com/index.php/IJGHR/article/view/5148
11. Australian and New Zealand Journal of Obstetrics and Gynaecology (ANZJOG). Evaluation of a maternity cushion (Ozzlo pillow) for backache and insomnia in late pregnancy. https://pubmed.ncbi.nlm.nih.gov/2529841/
12. University of Utah Health. Is Sleeping on Your Back During Pregnancy Risky? Experts Weigh In. https://healthcare.utah.edu/the-scope/health-library/all/2025/03/sleeping-your-back-during-pregnancy-risky-experts-weigh
13. What to Expect. Sleeping Positions During Pregnancy. https://www.whattoexpect.com/pregnancy/sleep-solutions/pregnancy-sleep-positions/
14. Mayo Clinic. Pregnancy stretches. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20546838
15. American Pregnancy Association. Hip Pain During Pregnancy. https://americanpregnancy.org/healthy-pregnancy/pregnancy-complications/hip-pain-during-pregnancy/
16. BMJ Case Reports. Hip pain in pregnancy. https://pmc.ncbi.nlm.nih.gov/articles/PMC3027389/
17. Johns Hopkins Medicine. Get a Good Night's Sleep During Pregnancy. https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy