“The Pregnant Parent’s Guide to Sore Hips: Understanding and Managing Causes”

Hip pain can be common at any stage of pregnancy. It can be stimulated at night when lying on the side, getting in and out of the car, standing for long periods of time; or during certain movements such as rolling on a bed or going up and down stairs.

This frustrating, painful disease can cause a number of problems in your daily life, and it only adds to the stress and unnecessary discomfort for 9 difficult months already. It can be caused by a few different substances, or any combination of them. At some point, hip pain becomes an inevitable part of your pregnancy.

Pain and soreness are part of every pregnancy, and they can certainly get worse as it wears. The baby grows like a weed now, and takes up almost every room in your womb. The large uterus shifts your center of gravity and stretches and weakens your abdominal muscles, which in turn affects posture and puts a strain on your spine.

What signs to watch out for while experiencing sore hips pregnancy?

Hip pain associated with soreness in the pelvic area, lower abdominal bruises, pink or brown discharge from the vagina, chronic back pain, or unexpected stress in the third trimester can be symptoms of preterm labor.

Changes in a woman’s body during pregnancy can create a lot of pain and suffering. Hip pain is a common occurrence, especially when your baby grows up in the last trimester. It can be a cause of great discomfort to some women and cause sleep disturbances and blockage in daily routines.

The primary culprit relaxin is needed for smooth delivery, but it also causes hip pain. With a little extra care, you are sure to be able to cope with the challenges and enjoy the joy of a pregnant mother. Fortunately, hip pain from pregnancy does not last forever and eventually ends when the baby is born.


You may experience pain or discomfort with activities such as:

  • Walking
  • Climb stairs
  • Turn on the couch
  • Wear socks / tights / shoes / pants
  • Get in out of the car and drive

Causes of sore hips pregnancy

When you are pregnant, your body produces a hormone called relaxin that relaxes and relaxes the arteries and joints around the bones in your pelvis. Many women experience hip pain during pregnancy, and this may be due to a number of factors:

Posture change; Changes in weight distribution and increased level of stress on the underlying structures, such as the pelvic floor and abdomen, can encourage uneven posture while standing and sitting.

Limited sleeping positions; Finding a good night’s sleep can be difficult as the pregnancy progresses. While sleeping in front or back is no longer an option, this leaves a few opportunities to try.

Hormones; The body produces a hormone called Relaxin during pregnancy that helps to soften the connective tissue between bones and joints in the pelvis. This helps prepare the body for birth by expanding the pelvis to create enough space for the baby to come out.

Walking; As your child grows older, it will affect how you do everything, including something as simple as walking. It becomes more pronounced during later pregnancy as you gain more weight and experience more changes in your body, but it is likely to develop a kind of “waddle”.

Sleeping habits; If you have not already done so, it is likely that you will experience some sleep deprivation during pregnancy. You will be scratching and turning, running to the bathroom all night, and fighting with painful leg cramps.

Hormone relaxin; Hormone relaxin is one of the main causes when it comes to hip pain, as it does what the name suggests. It causes your joints and muscles to loosen, providing space for the baby growing inside you.

Weight gain and any changes in your posture; This is because as your baby gets older and heavier, it is possible to change the way you sit and stand, and this can lead to hip pain. Excess weight can also put more pressure on your lower back and pelvis, which can cause pain around your hips.

Pelvic girdle pain; Pain felt in the front or back of your pelvis is known as hip pain or PGP. If you have previously injured your pelvis or had back problems before your pregnancy, this may increase your chances of getting PGP during pregnancy.

Sciatica; The two sciatic nerves in your body are under a lot of pressure as your uterus grows. This increased pressure on the sciatic nerve also causes severe hip pain during pregnancy.

Prevention of hip pain during pregnancy

We have seen earlier that hip pain is caused by a variety of factors during pregnancy. Some of the pain is due to hormones, overweight, standing or sitting in an inappropriate posture, etc. Hip pain that results from these can be prevented, some tips to avoid being.

  • Check for weight gain every 15 days. Make sure you do not gain more weight than prescribed. For this, avoid eating foods high in fat.
  • Practice good posture, try to wear supportive shoes throughout pregnancy. Avoid lifting heavy loads. Exercise is good during pregnancy, but take a short break while walking so that you do not end up in a bad posture.
  • Check the levels of calcium and potassium in the body. Eat foods high in potassium and calcium to prevent temporary osteoporosis. It is best to consult a doctor before going if you are experiencing temporary osteoporosis.
  • Use pillows for support during sleep. Special U-shaped, and C-shaped pillows are available on the market that can be used at bedtime.
  • Stretching exercises help reduce pain, too. Consult a specialist, or obstetrician, to learn some of the techniques that may help you to reduce pain.

Let’s take a look at some of the stretching exercises that a prenatal fitness professional is most likely to recommend. Now, these dynamics may seem easy to do, but they can lead to other bodily issues if not done properly. Therefore, we strongly recommend that you learn from a prenatal health professional and practice it regularly in the presence of a professional or family member who can assist you if needed.

Tips for relieving hip pain during pregnancy

We have a common saying that Prevention is better than cure, but sometimes pain cannot be prevented. In such cases, follow a few tips to get relief from hip pain.

  1. Place the body pillow between the legs bent below the abdomen. This helps the spine recover from pain giving you relief.
  2. Make basic lungs and stretches that help restore muscle balance that has been out of place during pregnancy.
  3. Use a U or C-shaped pillow when sleeping. This helps in proper posture during sleep.
  4. Sleep on an air mattress. Studies have shown that sleeping on an air mattress gives you relief from hip pain.
  5. Using ice packs can also reduce hip pain for one day.

Treatment of sore hips pregnancy

Treatment focuses on reducing feelings of pain, discomfort and restlessness, using therapeutic techniques such as massage, gentle stimulation, tapping and rejuvenating muscles and nerves that have weakened during pregnancy.

There are many lifestyle changes and quick things you can try. Some pregnant women try to take Tylenol for hip pain during pregnancy, or any other anti-inflammatory or over the counter pain reliever.

1. Exercise

Exercises can be as simple as bridges and rockets while you sleep, or if you prefer to stand, a squatting position will do the job well. Some women may also get belt support. These can replace those extra muscles that stretch and create pressure on the pelvis and hips. To reduce stress or strain during pregnancy, try these simple techniques while performing regular daily activities:

  1. When you get out of the car, turn your legs together as you turn to get out, instead of swinging one foot out and down before following the other. You can also put a plastic bag on your seat to help make the swivel a little easier.
  2. Before rolling in bed, try to do 5 small steps to keep the bridge in order to awaken your gravity before trying to roll over.
  3. When you are ready to roll from the back to your side, move your upper half first, leading with your hand and then push with your heel to finish the movement with your feet.

A Pelvic Floor Physician can help prescribe appropriate exercises as well as support belts and other important information about pregnancy. It can be as simple as teaching the appropriate pelvic floor muscles and providing guidance for the weekly exercise routine.

2. Sleep on your side

The body of the pregnant woman should be supported at night. When lying on the side, a pillow placed between the legs can help maintain spinal and pelvic balance. If side sleep is difficult or restless, then try sleeping in a half-recumbent position.

This means sleeping on some pillows as you would when reading a book or watching a movie in bed. This more vertical position can help with acid reflux. Most women who find a pregnant body pillow offer better support options.

Remember, it does not have to be straight for your sides to sleep, you can move around the front or back slightly, depending on what is comfortable. You don’t just want to be flat straight on your back or straight on your stomach. Back and forth pillows can help you achieve this.

Take comfort in knowing that for many women, these changes are temporary as the body prepares for birth. Hip pain is a common occurrence during pregnancy, but there is no reason to suffer as it can be reduced by many different techniques and guidance from a physiotherapist.

3. Warm water and compress

Warm water is used to increase the temperature which can treat hip pain. With warming, blood flow also increases in the hip area. Heat can help reduce joint stiffness and muscle cramps.

Home compress can be done by soaking a clean towel in hot water and rubbing this towel on the hip area for 10-15 minutes. Make sure you do not use this compressor on the stomach. Bathing in warm water also relieves hip pain. Consider adding Epsom salts to warm water to provide strengthened muscle.

4. Pain relief

Basically, exercise is the best treatment for hip pain. In addition to exercise, lower back pain results from the use of painkillers. Use these painkillers only after consulting your doctor.

Common pain paracetamol, is safe during pregnancy and is often necessary to provide some painkillers. Sometimes more powerful painkillers are needed such as dihydrocodeine or codeine, please discuss this with your doctor.

We recommend that you stop using codeine after your baby is born if you are breastfeeding and an alternative painkiller may be prescribed if needed. Painkillers, such as ibuprofen, are not recommended during pregnancy but can be used safely after birth.

5. Focus on your posture

Since changes in posture can contribute to hip pain, there are things you can try to correct this, such as:

  • Put the pillow between your knees as you lie down
  • Keep your feet together when getting out of bed or in a car
  • Use a chair that holds your lower back
  • Keep your back straight and not cross your legs while sitting
  • do not stay too long try to move around every 30 minutes

See your doctor if?

  • you find it difficult to walk
  • you can’t take weight on the affected side
  • your pain is very severe or comes on suddenly

If you need help with walking, ask to see a physiotherapist. Your orthopedic specialist may distribute elbow sticks, to relieve pressure on your hips, and belts to support the abdomen. She can give you hand treatment and recommend home exercise.