I was gifted a knee pillow my first pregnancy and use it frequently. My pregnancy pillow takes up too much room in our bed so I usually opt for hugging a regular pillow and putting the knee pillow between my legs. Could be a nice little gift to yourself.
I recommend going to a chiropractor to get properly adjusted. Also, before you go to bed at night, spend ten minutes doing neck stretches. You can look up neck stretches on YouTube and find some to do. That in itself will help tremendously.
As far as learning to sleep on your back, start off going to sleep that way and every time you wake up, make sure you are on your back.
You could try sleeping on your side with a pillow between your knees to align your hips and back. That might help as well. A pillow like this. https://www.amazon.com/Orthopedic-Pillow-Sciatica-Relief-Pregnancy/dp/B07RYNX8B3/
There is a difference for me. I notice I breath much better when I’m laying on my right side. And I usually just put my hands laying palms-up down by my knees. You need to make sure your head and neck are fully supported and parallel to your body so it’s not above or below the rest of your body. I have a very thin pillow beneath my Wamsutta down pillow to give it some support. The pillow between the knees is key too.
I use 5 pillows as a side sleeper. I'd use 6 if I didn't have an adjustable bed (I adjust the head of the bed up like 10-15 degrees).
One under my head, one for my right forearm to rest on so my elbow isn't in a weird position, one between my left arm and my body, one of these weird pillows between my knees, and another regular pillow between my feet.
I had this one!
Luna Orthopedic Knee Pillow for Sciatica Relief, Back Pain, Leg Pain, Pregnancy, Hip and Joint Pain - Memory Foam Wedge Contour for Side, Back & Side https://www.amazon.com/dp/B07RYNX8B3/ref=cm_sw_r_cp_apip_XFGwkqIqqzoAy
It helped my SPD and is very compact
For me if I put any sort of weight on the ground it was unbearable. That lasted for a good 2-3 weeks or so.
For sleep I invested in https://www.amazon.com/dp/B07RYNX8B3/ref=cm_sw_r_apan_glt_fabc_DWT7EXHEM34HPBWGGWMM which helped kept my hip from moving too much and slept on the side opposite that I had surgery
One thing that has always been really helpful to me in the week before my period (bloating sucks) and sometimes during my period is a pillow to put between my knees. Idk why but it's always made sleep/laying more comfortable for me. It also helped with joint pain.
Something like that, there are a lot of options.
If you want something more supportive than normal pillows but not huge, try an hour-glass shaped knee pillow. They are made of memory foam and sort of blocky. Like this: https://www.amazon.com/Orthopedic-Pillow-Sciatica-Relief-Pregnancy/dp/B07RYNX8B3
I got one a few years ago after trying several different side-sleeping solutions and it's been great. It's shape keeps it from sliding away the moment you move your legs and it's thicker than a regular pillow just enough to be comfy.
I'm also a side sleeper. I wake up every few hours to pee or something, and switch sides, so I'm no always sleeping on one side. I also got a pillow for my knees I can't live without.
|Luna Orthopedic Knee Pillow for Sciatica Relief,…||$24.98||$24.98||4.4/5.0|
^Item&nbsp;Info | Bot&nbsp;Info | Trigger
https://www.amazon.com/dp/B07RYNX8B3/ref=cm_sw_r_apan_glt_fabc_EE2JHJ8592AKYEZP92NH?_encoding=UTF8&psc=1 pick this up, it'll be a godsend side sleeping on your opposite hip
I got two two of these pillows from Amazon. Greatest investment. Very comfortable and leg felt secure. Plus they are great for sleeping on your side