Bedtime Tips: How to Relieve Back/Pelvic Pain at Night

Do this exercise just before going to bed; this exercise helps to reset your upright pelvis and takes stress off your low back, pelvis, hips, and legs.


NOTE: If your bed surface is low, put your foot up on the bed instead of your knee


If you’ve had pain during the day, try using ice for 10-15 minutes over the painful body zones, immediately after doing your exercise, and just prior to going to sleep.


Lie on your side with a pillow between your knees and bring your knees up as high as you can towards your chest without putting pressure on your belly. If you are in the second or third trimester, add a thin, folded, towel under your belly.

To change position, Keep your knees bent and the pillow in place when rolling over to the other side..

NOTE: MaternaLIFT support helps to relieve the stress on your back, pelvis, hips, and legs as you function throughout the day. Even after taking the garment off in the evening, most of our patients report improved comfort and the ability to sleep when resting at night.

Kevin Hansen, M.P.T., is an obstetrics physical therapy specialist, who practices in Bellevue, Washington State.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.


2 thoughts on “Bedtime Tips: How to Relieve Back/Pelvic Pain at Night

  1. I’ve been having pretty difficult pelvic pain for a while, and my usual methods of getting rid of it aren’t working. I really appreciate an article like this that explains step by step ways that I can get rid of it! I have never heard of the pose that you described before going to sleep, I will definitely be trying it out. Thank you!


    • Thanks Natalie for commenting.. The pose is focused on helping to neutralize your baby’s front loaded weight by combining body positioning and muscle activation to help rotate the pelvic bones back up and into their natural (and stable) “upright” position. Has it helped?? Kevin


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