Managing Hip Pain During Pregnancy: Tips for Relief

Pregnancy brings a world of wonder—and some unexpected aches and pains, especially in the hips. If you’re finding it harder to stay comfortable or get a good night’s sleep due to hip pain, know that you’re not alone, and there are gentle, effective ways to find relief. Hip pain is a common experience as the body adjusts to the growing baby/womb, has increased laxity in the connective tissue and changes to prepare for birth. By incorporating mindful movements, avoiding long periods of sitting/standing, supportive sleeping positions, and small adjustments to daily routines, you can nurture your body through these changes with ease and grace.

Understanding Hip Pain During Pregnancy

Let’s explore why hip pain often appears during pregnancy. The body releases a hormone called relaxin to make your ligaments more flexible, which is essential for the mother’s organs to ease out of the way of the growing womb, for the constantly changing womb to still be held in place by its ligaments and to prepare for childbirth. However, this softening of connective tissue can make joints, especially around the spine, hips and pelvis, a bit less stable, which can lead to discomfort. Add in the natural weight gain and postural shifts that come with pregnancy, and it’s no wonder your hips might feel a bit overworked.

Causes of Hip Pain During Pregnancy

Understanding why this happens can help you feel more empowered and in control of your experience. Here are some reasons for hip pain during pregnancy:

1. Hormonal Changes: Relaxin, the hormone softening your ligaments, can cause the spine and pelvis support to reduce and trigger hip instability.
2. Weight Distribution: As your baby grows, extra weight places additional pressure on the hips and lower body.
3. Postural Adjustments: The shift in your center of gravity alters your posture, which can add strain to the hips and pelvis.

When to Seek Medical Advice for Hip Pain

Mild hip pain often responds well to self-care, but if you notice that your pain is severe, sharp, persistent, or affects your ability to walk, it’s wise to check in with a healthcare provider. They can help you determine if there’s something more that needs addressing and suggest additional support if needed.

Gentle Exercises for Hip Pain Relief

Engaging in gentle exercises tailored for pregnancy can help strengthen the muscles around your hips, providing more stability and comfort. Always take it easy, and if any movement doesn’t feel right, honour that sensation and adjust.

Importance of Gentle Exercises During Pregnancy

Exercise during pregnancy isn’t just about physical health; it can be emotionally uplifting, too. Gentle movements can help you feel more connected to your body and release some of the tension that often builds up in the hips.

Safe and Practical Exercises for Hip Pain Relief

1. Pelvic Tilts and Circles: Standing or on hands and knees, gently rock your pelvis back and forth/round in a circle. This can ease pressure on your lower back and strengthen muscles supporting the pelvis.
2. Prenatal Yoga: Pregnancy-friendly yoga classes focus on poses that improve flexibility, stability, and the muscle tone to give hip support.
3. Swimming: Being in water takes weight off your joints, allowing you to move more freely and build hip strength without strain.

Movement and Stretches for Hip Pain Relief

Warming exercises that are light, full range of motion and repetitive movements to the joints, increase the blood circulation and the production of synovial fluid within the joint. Stretching is also a wonderful, gentle way to release tightness in the hips. Many pregnant women find that incorporating stretches into their daily routine improves their comfort levels and makes movement feel easier.

Importance of Stretching for Hip Pain Relief During Pregnancy

Stretching not only keeps your body limber but also brings a sense of calm and release. When your muscles are more relaxed, it’s easier to move without pain or stiffness.

Safe and Effective Stretches for Hip Pain Relief

1. Hip Flexor Stretch: Step one foot forward and gently press your hip down, stretching the front of your back leg.
2. Butterfly Stretch: Sit on the floor with the soles of your feet together, allowing your knees to gently open. This stretch relaxes the inner thighs and hips.
3. Cat-Cow Stretch: Gently arch and round your back on hands and knees. This classic yoga movement not only stretches the spine but helps relieve tension in the lower back and hips.

Using Heat and Cold Therapy for Hip Pain Relief

Alternating between warmth and cold can soothe sore hips. A warm compress can ease muscle tightness, while a cold pack can reduce swelling.

In Traditional Chinese Medicine (TCM), pain is believed to be due to stagnation in the flow of Qi. Heat is preferred in this modality to increase the flow of qi and thus blood to this area. Use whichever feels best and provides relief.

Maintaining Good Posture to Alleviate Hip Pain

Keeping your body aligned is key to minimizing strain on your hips. Imagine a straight line from your ears to your ankles and then lengthen your spine, lifting your crown, to help you avoid slouching whether sitting, standing or kneeling. This simple awareness can reduce the load on your hips and make movement feel smoother.

Sleeping Positions for Hip Pain

You will be recommended to sleep on your side once you are over 20 weeks. This is to optimise the returning blood flow from your legs and pelvis via the vena cava minor (vena cava inferior) – back to the heart. Take a bit of time to choose and change your pillows under your head – for good spine alignment, and crucially a support between your knees. Try to keep one knee above the other, hip distance apart, using a pillow or bolster – and this will keep your pelvis square to the spine and reduce pressure in the hips.

Conclusion & Seeking Professional Help for Severe or Persistent Hip Pain

If hip pain becomes intense or limits your movement, it’s time to reach out for help. There are many professionals trained in prenatal care, like physical therapists, chiropractors, or prenatal massage specialists, who can offer safe, effective solutions tailored to your needs. Pregnancy should be a time of joy, and you deserve to feel as comfortable as possible along the way.

Remember, your body is doing incredible work every day to bring new life into the world. By giving yourself the same level of care and support, you’re nurturing both yourself and your baby.

References:

• Managing hip pain during pregnancy
• Manage pregnancy concerns, relax, and recharge.