Can I Lie on My Back While Pregnant?
Short answer: You can definitely lie on your back during pregnancy! This is such a common fear and confusing topic for pregnant women. When your baby grows big enough, they may lie on your Inferior Vena Cava which is a large blood vessel that brings blood back from your lower body to your heart. When it is compromised by your baby lying on it, it can limit blood flow to your heart, you and baby. Baby has to be a pretty decent size to restrict blood flow though! Usually you will have symptoms of this, such as:
Discomfort
Lightheadedness
Dizziness
Nausea
Usually your body will innately move you to a better position!
When you go to your OB-GYN or midwife for your doppler scans at your prenatal appointments, you are lying on your back (lying in supine). Your doctor will check for baby’s heart rate and strength of the heart beat. The heart beat is strong when you’re in this position, making this position safe for you and baby!
When you are full-term and baby has gotten bigger, your doctor may say ‘Baby doesn’t love this position anymore, try shifting into 3/4 supine lying’ and this is when you know to actively try to avoid supine lying.
How Should I Sleep While Pregnant?
You can still sleep on your back and just prop up your right hip about 20-30 degrees by wedging a small pillow or towel or blanket under it.
Left side lying is considered the “best” because our Inferior Vena Cava is on the right side of our body. It’s still totally A-OK to lie on your right side for sleeping too!
Positions For Sleeping While Pregnant:
Side lying hugging pillow
Side lying with pillow between thighs
Lying on your back with a wedge under your right hip
Lying ¾ on your back with your pregnancy pillow wedged behind you
What If I Have Pain with Sleeping While Pregnant?
If you have pain or discomfort in the spine, low back, hips, or pelvis with sleeping or resting, you’ll definitely benefit from consulting with our Prenatal Chiropractor if you’re experiencing pain or discomfort with any of the following:
Pain in the low back, hips, and/or pelvis with switching position in bed at night
Pain transitioning from lying to standing
Pain in the back, hips, and/or pelvis that wakes you up from your sleep
Pelvic floor pain or frequent peeing throughout the night (this can be a symptom of pelvic floor muscle tension)
