How To Ease Hip Pain During Pregnancy

How To Ease Hip Pain During Pregnancy

Hip pain during pregnancy is one of the discomforts that come with childbirth for most women. However, some exercises can help relieve pain.

Hip pain during pregnancy is one of the discomforts that come with childbirth for most women. The discomfort is mild for some women, it can be severe for some, even affecting their day to day activities. However, some exercises can help relieve hip pain during pregnancy. 

Experts believe it is sciatica related. This happens as a consequence of ligaments stretching to accommodate pregnancy and childbirth. Sciatica is a condition where your sciatic nerve gets pinched and radiates pain into the buttocks, thighs and hips or round ligament pain in your groin area.

Causes of hip pain during pregnancy 

causes of hip pain during pregnancy

There are many reasons why you might have hip pain during pregnancy. Below are some of the causes. 

 

  • Weight gain

It's simple math. As you and your baby gain weight, there's more pressure on your joints. As the pressure builds your joints, including your hips, might start to ache.

Experts recommend that you watch your weight. The amount of weight recommended depends on how much you weigh from the onset. Usually, if you have a healthy amount of weight before pregnancy, 25 to 35 pounds is the recommended weight to gain. 

 

  • Relaxing 

During pregnancy the hormones known as relaxin increases. It is responsible for relaxing the tissue that connects the bones in your body. And this can bring about hip or back pain. 

 

  • Poor posture and sleeping position 

With weight gain comes a change in your posture. Your posture will depend on your weight distribution. If your baby's weight rests more on one side, this may cause hip pain. Also, your sleeping position may contribute to hip pain. So try sleeping with a pillow between your legs if sleeping any other way makes you uncomfortable. 

 

How to relieve hip pain during pregnancy 

How to relieve hip pain during pregnancy

There are few exercises for pregnant women suffering from hip pain. Below are a few you can try. 

 

  • Standing sideways stretch

Align your shoulder with your doorway and then cross your inner leg over the outer leg and lean towards your door frame. Hold on to it with both hands. 

 

  • Bridge pose 

If you are in your second trimester or further, lie on your back and place a small blanket under your lower back. Draw your heels back until your hands can touch the back. Then lift your hips to make a straight line with your knee. Relax your hamstrings and buttocks and hold for 30 seconds. 

 

  • Fire log pose

Cross one ankle over the opposite angle while sitting on the edge of a folded blanket. Then carefully lean forward. You should feel the outer hip stretching. 

 

  • Standing ankle to knee 

Look for a ledge whose height is at your hip and stand in front of it. Place your ankle on the opposite knee before folding forward. Your standing leg should only bend softly. It becomes more intense the more you lean forward. 

 

  • Happy baby pose

Lie down on your back with a blanket under your lower back. Lift your legs in the air and hold the outsides of your feet with each hand. Let your feet be very flat as though you're standing in the air. Then pull your knees towards your armpits. 

Hip pain is a normal condition during pregnancy. But if it becomes severe to the point where you don't even want to walk or do daily activities, see your doctor. 

Read also: Mummy Thumb: How to ease wrist pain after delivery

Written by

Lydia Ume