TRUSTED BY OVER 82,000 GROWING BUMPS

Add your deal, information or promotional text

Shopicons_Regular_Delivery2

Free Delivery Australia Wide

Shopicons_Regular_Calendar

30 Night Risk Free Trial

Shopicons_Regular_Shield

Sleeping Mum’s Guarantee

Effective Pain Management Strategies During Pregnancy

  • March 25, 2025
Article Written by Anne Stone (Pregnancy Physiotherapist, All For One)

During pregnancy your body adapts to support new life and you may experience discomfort or pain. Implementing targeted strategies can help alleviate these issues, promoting a healthier and more comfortable pregnancy which in turn can improve your sleep and overall mental health. 

  1. Seated Isometric Clams

Strengthening the hip abductors is not only a good way to support the pelvis but can also relieve grumpy tendons, bursa and the oh-so-common pregnancy related pelvic girdle pain. This seated isometric clam exercise is extremely safe yet super effective:

  • How to Perform:

    • Sit comfortably in a chair with your feet flat on the floor.

    • Fasten a belt (not a booty band but a normal belt for doing up  your jeans - it is important that this is stiff, not bouncy) around your thighs.

    • Gently press your knees outward against the belt until you feel resistance (if your skin is uncomfortable you can either wear long pants or place a towel under the main pressure points of the belt).

    • Hold for 5 seconds, then release.

    • Repeat 10 times.

This exercise helps maintain hip strength and alleviate pain without overexertion or risk of injury.

2. Lower Belly Breathing

Proper breathing techniques can reduce tension, promote relaxation and a happy side effect can be improved peristaltic bowel movement for those experiencing constipation:

  • How to Perform:

    • Sit or lie down in a comfortable position.

    • Place one hand on your lower abdomen.

    • Inhale deeply for 4 seconds through your nose, allowing your belly to rise and expand.

    • Exhale slowly for 4 seconds through your mouth, feeling your belly fall.

    • Continue for 5 reps.

Incorporating this practice daily can help manage stress and reduce discomfort.

Pregnant woman does exercise in yoga pants

3. Adjusting Stride Length

As pregnancy progresses, your hormones change and center of gravity shifts, affecting the mechanics of your joints as well as your balance and walking/running style. Pelvic pain can often be latent, meaning that if you do lots of stairs or a big run or walk, you might not feel the pain until you sit down on the couch later in the day when your muscles relax. 

  • Recommendation: Shorten your stride length when walking to maintain stability and reduce strain on your lower back and pelvis. Return to your normal stride length when pain has dissipated (this is often the day after birth).
Pregnant Woman On A Treadmill

 

4. Minimising Stair Use

Frequent stair climbing can exacerbate pelvic and back pain:

  • Recommendation: Whenever possible, use elevators or ramps, especially during the later stages of pregnancy, to prevent unnecessary stress on your joints.

5. Sleeping with a Pillow Between Your Knees

Proper sleep positioning is vital for comfort and safety:

  • Recommendation: Sleep on your side with a pillow between your knees to align the spine and reduce lower back pain. This position also promotes better blood flow to the uterus. Research indicates that side sleeping, particularly on the left side, is associated with a reduced risk of late stillbirth

  • The Sleepybelly Pregnancy Pillow provides peace of mind knowing that you are safely supporting your pelvis and musculoskeletal alignment during these mechanical and hormonal changes. 

It's advisable to seek an assessment from your women’s health physiotherapist if you do experience any pain during pregnancy. While pain can be common, it is not normal and should be investigated by an appropriately trained health professional.

 

Anne Stone, Pregnancy Physiotherapist, All for one www.allforone.com.au.

Read More

How Long Should You Wear Compression Socks Each Day During Pregnancy?

How Long Should You Wear Compression Socks Each Day During Pregnancy?

For most healthy pregnancies, the optimal routine is to wear maternity compression socks for 8 to 12 hours during your active daytime hours and take them off before sleep. Putting them on first thing in the morning, before fluid pools in your lower limbs, allows the graduated compression profile to actively manage fluid retention throughout your day. Taking them off at night is essential because lying flat levels your legs with your heart, rendering the socks unnecessary while giving your skin time to breathe.

This 8 to 12 hour window fits standard daily waking routines, whether you are sitting at a desk, working long standing shifts, or running errands. Compression socks are also highly beneficial during travel involving more than four hours of sitting to maintain healthy blood flow. While keeping them on for a brief daytime nap of 30 to 60 minutes is perfectly fine, they should always be removed for a full night's rest.

Pregnancy Compression Sock Size Guide: How to Measure for the Right Fit

Pregnancy Compression Sock Size Guide: How to Measure for the Right Fit

Ensuring proper fit for maternity compression socks is critical for managing pregnancy swelling and leg heaviness. Because compression socks use a graduated profile—firmest at the ankle and easing up the calf, an improper fit disrupts circulation benefits. Socks that are too large wrinkle and fail to deliver support, while undersized socks create a restrictive band that worsens fluid retention.

To ensure an accurate fit, always measure first thing in the morning when your legs are slimmest before daily fluid accumulation begins. Using a flexible tape measure, record the circumference of the narrowest part of your ankle (just above the bone) and the widest part of your calf in centimeters. Compare these numbers against a size chart, prioritizing ankle and calf dimensions over shoe size to maintain proper gradient pressure. If you fall between sizes, size up for ease of wear or earlier trimesters, and size down for a firmer, more supportive fit.

When putting on your socks, avoid hauling on the fabric over a third-trimester bump by using the unrolling method: turn the leg section inside out down to the heel, slide your foot into the footbed, and unroll the fabric smoothly up your calf. Ensure the top band sits roughly two finger-widths below the bend of your knee without rolling the cuff down, which prevents painful pressure bands and guarantees all-day circulatory support.

Sleep Sack With Sleeves vs. Sleeveless: Which Is Better for Your Baby?

Sleep Sack With Sleeves vs. Sleeveless: Which Is Better for Your Baby?

Transitioning your baby from a swaddle into an arms-free sleep sack around 12 weeks is a critical safety milestone once rolling begins. When deciding between sleeved and sleeveless sleep sacks, room temperature and versatility are the primary factors to evaluate. Sleeveless sleep sacks allow heat to regulate naturally through open armholes and make layering adjustments easy, though hands can feel chilly on cold nights. Sleeved designs provide uniform warmth for cold nurseries, but they offer little flexibility if the room temperature fluctuates overnight.

Convertible sleep sacks with removable press-stud sleeves offer the best balance by adapting quickly to changing conditions. Regardless of sleeve style, maintaining infant sleep safety requires selecting an appropriate TOG rating (1.0 TOG for mild rooms, 2.5 TOG for cooler spaces) and checking warmth by feeling your baby's chest or tummy rather than their hands. Choosing a bag with a wide, hip-healthy base and a two-way zip ensures proper joint development and easy nighttime changes while keeping your baby comfortable and safe.

Search