The anterior pelvic tilt isn’t an easy condition to live with. It often leads to lower back pain, hip pain, and even neck pain, which can make it difficult to sleep comfortably. Many people with anterior pelvic tilt wake up feeling stiff and sore, impacting their overall quality of life. Fortunately, there are effective ways to address this issue—including learning how to fix anterior pelvic tilt while sleeping so you can enjoy a restful night and wake up without aches and pains. In this post, we’ll explore practical tips and adjustments that can help you manage anterior pelvic tilt and improve your sleep.
Tips for Sleeping Better
When we sleep, our body takes time to repair and regenerate. But this process can be interrupted by poor alignment. Sleeping with an anterior pelvic tilt can strain the body, leading to uncomfortable symptoms in the morning such as neck pain, sore hips, and general discomfort in the low back. Try these five tips for how to sleep with anterior pelvic tilt (and get a good night's rest) on your side!
#1--Posture when Lying Down A neutral spine should occur naturally when lying down on your side, but if it doesn't you might need some assistance in positioning your lower body properly. Raise one knee up on its side and place that foot flat against the bed.
Pillow Position
The way you sleep on your back or stomach affects the way you maintain your pelvic tilt. When it comes to back sleeping, try placing a pillow that is both under and behind your low back, keeping the top of the pillow as close to the top of your hips as possible. If you are looking for more support under your belly and pelvis, place an additional pillow between your knees. Sleeping on your stomach? Place one or two pillows underneath you in order for your head to be inline with the rest of your spine.
Leg Position
Oftentimes when people get up out of bed, they tend to walk with a stoop and forward lean. This motion is sometimes misconstrued as anterior pelvic tilt. When it comes time for bed, many people unknowingly do the same thing- positioning themselves in an anterior pelvic tilt while they sleep. Contrary to popular belief, this is not healthy for your back! Try putting your leg at an angle off the edge of the bed instead so that you're supporting your weight on one side and not both. Once you get used to sleeping this way, then start gradually putting your legs down on the mattress until finally you'll be able to lay comfortably on your back again!
Stomach Movements
While it may be tempting to sleep with your stomach towards the wall, for those who have an anterior pelvic tilt, sleeping in this position will make it more difficult for you to get a good night of rest. In order to get comfortable, those with anterior pelvic tilt will want their spine in alignment before they head into bed. This means flipping the pillow around and tucking both knees together. If this position is uncomfortable, try placing another pillow between your legs and bending forward so that your chest is resting on the bed.
Ice Packs
Apply ice packs, or cold compresses, which have many of the same benefits as heat therapy. Putting ice on your stomach can make it feel better when you are feeling any pain or cramping. It helps reduce inflammation and swelling and decreases spasms in the abdominal muscles which can help with gas and bloating. Do not apply for more than 20 minutes at a time and do not use ice on your belly if you are experiencing active labor contractions. Applying heat after applying the ice may increase the effectiveness of the treatment.
What if it doesn't work?
The first thing you need to know is that it might take some time. You can’t undo a lifetime of slouching in just one night. Just keep practicing and you’ll get the hang of it. Keep up the routine for at least three months and remember to be gentle with yourself; each day is another chance for your spine, muscles, and skeletal system (all connected) to adjust into alignment. Remember these tips when trying to sleep with anterior pelvic tilt: -sleep on your back
