When you have an anterior pelvic tilt, it can be difficult to fall asleep and stay asleep. Also, you may wake up with aches and pains, which makes it even harder to get comfortable.
Fortunately, there are a few things you can do to make sure that your sleep is as restful as possible. Here are some tips on how to sleep with an anterior pelvic tilt:
Explore a body pillow.
A body pillow is a long, rectangular pillow to support your back when sleeping on your side. A body pillow can help keep your spine aligned when you sleep, which may help reduce the pain caused by an APT. Try switching to another position if you still have pain in the morning after using a body pillow.
- A body pillow can help to align your spine and relieve pressure on the lower back when you sleep.
- Body pillows are shaped to fit the contours of your body, so they can be used for sleeping, sitting, or reading.
Use a very soft pillow.
A soft pillow is important for maintaining a neutral spine position. The common mistake people make when trying to sleep with anterior pelvic tilt is using a very hard or thick pillow, which causes the pelvis to tilt forward and create more of an arch in the lower back. It would help if you tried to find a soft pillow to allow your neck to be in a neutral position while sleeping on your side.
Avoid thin pillows, as they will allow your neck to hang down toward the bed, causing increased pressure against it. Likewise, suppose you have been accustomed to sleeping on an extremely thick pillow and now need one that’s not so soft due to this new requirement for lengthier sleep times.
In that case, you may find yourself frustrated about how uncomfortable it feels under your head at first! Of course, this feeling goes away over time as you get used to sleeping with less support under your head; however, there are some other solutions available:
If none of these options seem feasible or acceptable for whatever reason(s), try using folded towels as makeshift pillows instead! Make sure they aren’t too thick or thin before going ahead with this method—the goal here is comfort rather than discomfort.
Place a pillow between your knees if you sleep on your side.
A pillow between your knees will keep your spine in alignment and help you avoid back pain during the night. If you sleep on your side, place a pillow between your knees. It will keep your spine aligned and prevent back pain during the night.
- Choose a pillow that’s firm enough to keep your knees apart but not so stiff that it makes sleeping uncomfortable.
- Place the pillow between your knees, with the longer side of the pillow going toward your abdomen.
- If you sleep on your side, place another pillow between both knees if needed.
Lie on your back with a pillow under your knees.
A pillow under the knees can help relieve back pain. Your doctor or physical therapist may recommend this position when you have a sore back, such as after an injury or surgery.
Use a pillow that’s firm enough to keep your knees apart but not so stiff that it makes sleeping uncomfortable.
Place the pillow between your knees, with the longer side of the pillow going toward your abdomen. If you sleep on your side, place another pillow between both knees if needed.
- Lie on your back with a pillow under your knees. It will help keep your pelvis in a neutral position, which is the best way to sleep when you have an anterior pelvic tilt. If the pillow is too big, roll it into a towel shape until it’s large enough to support your knees.
- If you tend to sleep on one side and wake up with an ache in your hip or groin, try putting a small pillow between your knees when lying down on that side.
Try alternating between lying on your back and side.
Try alternating between lying on your back and side. It is a great way to keep the spine in alignment while sleeping. If you have an anterior pelvic tilt, it’s best to avoid sleeping on your stomach. Instead, you can try placing a pillow between your legs while lying on your side and another pillow underneath the lower back for extra support.
Try alternating between lying on one side and rolling over once or twice before returning to rest your head on the same side of the bed (or maybe even switching sides).
This will help distribute pressure evenly throughout the body so that no one section gets too much stress, which could lead to further injury and muscle tension with continued use of this position over time (especially if there are already existing issues from something like anterior pelvic tilt).
Try a mattress topper.
There’s a solution if you’re having trouble sleeping because of the pain.
.A mattress topper is a pad that goes over your existing mattress, and it can alleviate discomfort in several ways.
First, it’ll make your bed softer so that you don’t feel as much pressure on your hips and lower back when you’re lying down; this will help reduce pain and promote better sleep.
Second, if your mattress feels too firm or hard without the support layer underneath it (which is often referred to as “sag”), then a mattress topper could help make the entire surface less painful for longer stretches of time at night.
While most people are aware of different types, such as latex and memory foam mattresses, they might not realize how helpful these can be when trying to find relief from anterior pelvic tilt symptoms such as hip pain during sleep or daytime fatigue due to lack thereof!
Latex and memory foam mattresses provide extra cushioning, keeping their shape regardless of their weight.
Whether someone weighs fifty or five hundred pounds (or somewhere in between), there will still be enough support/cushion underneath them just like their bedding would offer if nothing else were added besides sheets alone.
Conclusion
Remember that there is no one-size-fits-all solution to sleep with APT. While some people may find relief in a body pillow or soft pillow, others may need to lie on their back with their knees bent and supported by pillows.
The key to finding the right position for you is experimentation: try out different pillows and positions, see what works best for you, and make adjustments based on your findings!
