In the early months of pregnancy, lying on your back for an hour or less should not pose any issues. However, as the pregnancy progresses, it’s best to avoid lying flat on your back for extended periods.
Why Should Pregnant Women Avoid Lying on Their Backs?
When you lie flat on your back, the weight of your enlarging uterus and baby can put pressure on the major blood vessels that supply blood back to your heart. This can decrease blood flow and oxygen delivery to your baby. It’s called supine hypotensive syndrome.
Symptoms of supine hypotensive syndrome include:
- Lightheadedness
- Dizziness
- Nausea
- Shortness of breath
- Fast or irregular heartbeat
These symptoms are your body’s way of telling you to change positions to improve blood flow. In most cases, simply turning onto your left side should relieve the pressure and symptoms.
At What Point in Pregnancy Does This Become an Issue?
Supine hypotensive syndrome is most likely to occur after 20 weeks of pregnancy. However, some women may experience it earlier. The risk increases as the due date approaches.
By the third trimester, the enlarging uterus weighs around 1 kilogram and can compress major blood vessels when lying on the back. The risk is greatest after 28 weeks.
Is One Hour Too Long to Lie on My Back?
There is no set time limit for how long you can safely lie on your back during pregnancy. However, longer periods are more likely to cause symptoms of supine hypotensive syndrome.
Many experts recommend avoiding lying flat on your back for more than 5-10 minutes at a time after 20 weeks of pregnancy. Listen to your body – if you start feeling lightheaded or dizzy, it means you need to change positions.
Tips for Lying on Your Back Comfortably
If you want to lie on your back for a longer period, there are some tips to do it more safely and comfortably:
- Use pillows to prop your upper body up at an incline of at least 30 degrees. This takes the pressure off major blood vessels.
- Bend your knees and place another pillow under them. This improves blood flow.
- Avoid crossing your legs when lying on your back, as this can restrict blood flow.
- If you start feeling any concerning symptoms, immediately turn onto your left side.
- Keep hydrated by drinking plenty of water.
Safer Positions for Resting and Sleeping
Here are some recommended positions for resting and sleeping during pregnancy:
- On your left side: This takes the pressure of your uterus off your major blood vessels. Adding pillows between your legs and under your belly can provide more comfort and support.
- On your right side: This can help improve circulation to your kidneys and uterine artery. Place a pillow between your legs.
- On your side at an angle: Use pillows to prop your upper body up at an angle while turned halfway between your side and back. This takes pressure off your back.
- Reclined: Sitting reclined on your couch or in bed with your upper body elevated 30-45° takes pressure off major vessels while allowing you to rest.
When to Seek Medical Attention
In most cases, supine hypotensive syndrome resolves quickly once you change positions. However, if concerning symptoms persist, promptly contact your healthcare provider. Seek emergency care if you experience:
- Blurry vision or spots
- Bleeding
- Abdominal pain
- Decreased fetal movement
- Fainting
These could indicate an underlying complication that requires medical treatment.
Other Conditions Made Worse By Lying Flat
Some other common pregnancy discomforts may get worse when lying on your back, including:
- Heartburn: The angle may allow stomach acid to reflux into your esophagus more easily.
- Hemorrhoids: Pressure from your uterus can aggravate hemorrhoids.
- Back pain: Your growing belly and pregnancy hormones strain your back. Lying flat may increase discomfort.
- Sciatica: Extra pressure on your sciatic nerve can trigger or worsen sciatica pain.
Healthy Habits For Blood Flow
Along with avoiding long periods on your back, here are some healthy habits during pregnancy to promote good blood flow:
- Stay hydrated by drinking plenty of water.
- Move around throughout the day and avoid sitting still for too long.
- Do light exercise like walking, swimming, or prenatal yoga.
- Elevate your legs when resting.
- Avoid wearing constrictive clothing around your belly and legs.
- Eat a balanced diet with plenty of iron-rich foods.
- Don’t smoke, as this impairs blood flow.
When Can I Lie on My Back Again After Birth?
Once you’ve delivered your baby, the risk of supine hypotensive syndrome goes away. You’ll likely still have some postpartum bleeding and discomfort at first. But as your body recovers, you can start lying on your back again comfortably.
In the first few days after a vaginal delivery, you may actually find lying on your back more comfortable than sitting or lying on your side. Just take care not to stay in one position for too long.
If you had a C-section, lying flat initially may be uncomfortable. But you’ll likely be able to transition to lying on your back within the first week or two. Listen to your body and avoid positions that cause pain.
Conclusion
Lying on your back for an hour or more during pregnancy can put you at risk of supine hypotensive syndrome. This is caused by pressure from your enlarging uterus compressing major blood vessels when lying flat.
After 20 weeks, aim to avoid lying on your back for longer than 5-10 minutes at a time. If you start feeling lightheaded or dizzy, turn onto your left side. Using pillows to prop your upper body and legs up can also help take pressure off blood vessels.
The left side, right side, and reclined positions are safest for resting and sleeping. Listen to your body’s cues and see your healthcare provider promptly if concerning symptoms persist.
With some adjustments to your positioning, you can stay comfortable during pregnancy. Once you deliver your baby, you can go back to lying on your back without restriction again.