Sleeping positions that ease back pain

As your bump grows, lying flat on your back gets uncomfortable — and from the second trimester on, most care providers recommend avoiding it for long stretches anyway, since the weight of the uterus can press on major blood vessels.

The go-to position

Sleeping on your left side, with knees slightly bent, is the one most commonly recommended. It improves blood flow to the placenta and your kidneys, and helps reduce swelling in your hands, feet, and ankles.

Side sleeping on the right side is also fine — the important thing is side over back, not left over right specifically.

Making it comfortable

• A pillow between your knees keeps your hips aligned and takes pressure off your lower back.
• A small pillow or rolled towel under your bump can relieve the tugging feeling some people get on their side.
• A wedge behind your back helps you stay on your side through the night without rolling flat.

If you wake up on your back

It happens, especially early on — don't panic. Just roll back onto your side. It's the sustained position over long periods that matters most, not a few minutes here and there.

When to check with your provider

If back pain is sharp, one-sided, or comes with other symptoms like fever, bleeding, or reduced fetal movement, call your provider rather than waiting it out — general aches from a growing bump are normal, but those specific signs aren't.