{"id":7752,"date":"2025-05-19T10:38:51","date_gmt":"2025-05-19T10:38:51","guid":{"rendered":"https:\/\/mutusystem.com\/en-us\/?p=7752"},"modified":"2025-05-22T07:53:00","modified_gmt":"2025-05-22T07:53:00","slug":"better-sleep-with-postpartum-back-pain","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-us\/back-pain\/better-sleep-with-postpartum-back-pain\/","title":{"rendered":"How to Sleep Comfortably with Postpartum Back Pain"},"content":{"rendered":"\n

Postpartum recovery isn\u2019t just about healing from birth<\/h2>\n\n\n\n

For many moms, it\u2019s also about learning how to move, sit, stand, and rest in a body that feels completely different. One of the most persistent complaints from new moms is how to sleep with postpartum back pain, particularly at night. If you’re struggling to sleep comfortably with postpartum back pain, know that you\u2019re not alone, and there are practical, evidence-based ways to support your body and get the rest you need.<\/p>\n\n\n\n

Why Does Postpartum Back Pain Happen?<\/h2>\n\n\n\n

During pregnancy, your body undergoes enormous changes to accommodate your growing baby. These changes don\u2019t immediately disappear after birth. Hormones like relaxin, which loosen ligaments to prepare your pelvis for labour, remain elevated for several months postpartum. This can lead to joint instability and altered movement patterns.<\/p>\n\n\n\n

Add to that the physical strain of birth (vaginal or C-section), postural changes from feeding and carrying your baby, sleep deprivation, and stress, and it’s no wonder your back is under pressure. If you had back pain during pregnancy, you\u2019re more likely to experience it after, too.<\/p>\n\n\n\n

But that doesn\u2019t mean you have to accept it. Supporting your alignment, core and pelvic floor can significantly ease back pain and help your whole body recover more effectively.<\/p>\n\n\n\n

Sleep Position Matters<\/h2>\n\n\n\n

Your sleep posture has a direct impact on how your back feels. Certain positions strain your spine and pelvis more, especially if your deep core and pelvic floor muscles are still in recovery mode.<\/p>\n\n\n\n

Here\u2019s how to optimise your sleep with postpartum back pain:<\/p>\n\n\n\n

1. Side-Lying with Support<\/strong><\/h3>\n\n\n\n

Postpartum, the most back-friendly sleep position is on your side with your knees bent. Place a pillow between your knees to align your pelvis and another under your arm or chest to support your upper body.<\/p>\n\n\n\n

To clarify, the pillow under your chest is placed between your chest and the bed, providing support to your upper torso and preventing you from rolling forward. Your arm can rest comfortably on top of this pillow, ensuring your shoulder and upper body are well-supported.<\/p>\n\n\n\n

If breastfeeding or feeding in bed, be aware of how you position your spine and shoulders. Avoid curling forward too much, and use pillows to elevate and support your baby so you\u2019re not hunched over.<\/p>\n\n\n\n

2. Avoid Sleeping on Your Stomach<\/strong><\/h3>\n\n\n\n

This position overarches your lower back and can strain your healing abdominal muscles, especially if you have diastasis recti or a C-section scar. It also rotates your head to one side for long periods, affecting spinal alignment.<\/p>\n\n\n\n

3. Back Sleeping with Support<\/strong><\/h3>\n\n\n\n

If you prefer lying on your back, place a pillow under your knees to reduce the curve in your lower back. If your upper back or neck feels strained, a thin pillow under your head or a rolled towel under your neck may help.<\/p>\n\n\n\n

Some women find semi-reclined sleep (such as in a nursing chair or propped-up bed position) more comfortable in the early weeks, especially after C-section. Just ensure you\u2019re supported from all sides and not slumping forward.<\/p>\n\n\n\n

Movement is Key for Sleep with Postpartum Back Pain<\/h2>\n\n\n\n

While good sleep positioning is essential, staying in one position too long can worsen stiffness. Your body heals better with circulation and gentle movement.<\/p>\n\n\n\n