Ever notice when you are lying on your side that your top hip isn’t even with your bottom hip? Your legs are usually centered beneath you, but when you lie on your side, your top leg moves down with the force of gravity to rest on the bed’s surface, creating torsion in your pelvis and extra tension in your low back. If you are pregnant, it already exacts a huge toll on your pelvic bowl - the weight of the baby rests there and the three separate bones that create the pelvis become hypermobile and can painfully move out of alignment. 80% of pregnant women report low back pain at some time during their pregnancy, so your back needs all the support it can get. To return your legs to alignment (and hips, and back), straighten your bottom leg, then bend your top leg and add a large pillow beneath it. The mass of the pillow ought to allow your top hip, knee and foot to sit at the same height, and ideally, the pillow will be pretty much the length of your leg. There are large specialty pregnancy pillows you can buy, or in a pinch, try a very firm king-sized bed pillow. Either way, this is going to release low back tension and keep you centered.
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Anice Lombard, Massage Mama. Mama of 2 and Massage Therapist