You’re not the only pregnant woman who has hip discomfort. Approximately 32%Trusted Source of pregnant women report having hip discomfort of some description.
The pelvic girdle region as a whole or the side or rear of the hip may be the site of the discomfort. It may start out gradually or quickly and feel acute or dull.
The second and third trimesters of pregnancy are when hip pain is most likely to develop as your fetus grows and your body gets ready to give birth. Hip pain can start at any stage throughout pregnancy.
Continue reading to find out how to treat and avoid hip discomfort when pregnant.
Five (5) Home Remedies
You could think about seeing a chiropractor or physical therapist for a professional review if your pain is extremely severe or restricting. Make careful to let them know you are expecting.
In any case, here are five things you may do at home to potentially improve your health.
Stretching may relieve discomfort and assist to relax stiff hips. Yoga may be a safe and effective form of exercise during pregnancy.
Hot yoga and other types of yoga are not advised during pregnancy. If you decide to practice yoga, be careful to inform your teacher that you are expecting.
Numerous free online yoga videos with positions meant particularly to aid with hip and back problems during pregnancy are available from professional yoga instructors.
The following postures are frequently used in pregnant yoga to treat hip discomfort.
- Sit on all fours with your shoulders over your wrists, hips over your knees, and knees at hip-distance apart.
- while slowly arching your back, lower your belly toward the mat.
- Repeat while in a neutral stance.
If it feels comfortable to you, you can also slowly move around on all fours.
- Tuck your toes under and reach your arms in front of you starting from cow.
- Spread your knees a little wider than previously as you move your hips rearward.
- Lay your head down on a yoga block, a cushion, or the ground.
Optional: While in this posture, you can rock forth and backward.
Bound angle pose
- Bring your feet together and sit down with your legs bent into a butterfly stance.
- To give your tummy more room, it’s especially useful to raise your hip bones using a folded blanket or bolster.
- While maintaining an upright posture, you can stand tall or walk with your hands in front of you. Maintain a straight spine.
2. Other exercises
You may also attempt some physical therapy exercises at home to feel better. Several popular stretches suitable during pregnancy are listed below:
- Get down on your knees and begin.
- Move one knee as far forward as you can while moving the other foot in the direction of the opposing wrist.
- When the bottom of your front leg starts to ache, slide your other foot back.
- For 30 to 60 seconds, hold.
- On the opposite side, repeat.
Figure 4 (seated)
- Bring one ankle up to your opposing thigh while seated on a sturdy chair or other surface to create the number 4.
- Maintain a straight spine when you sit up tall.
- Until you feel a stretch, slant your hips forward.
- For 20 to 30 seconds, hold.
- On the other side, repeat.
3. OTC pain relievers
You may have comfort with over-the-counter (OTC) pain medicines in addition to exercises and stretches. For instance, acetaminophen (Tylenol) is often regarded as safe during pregnancy.
Find out from your doctor which medication will likely work best for you as well as the recommended dosage.
4. Warm bath or compress
When using temperature therapy for hip pain, you should choose warm rather than cold. Blood flow is increased in the region thanks to warmth. Additionally, it reduces muscular spasms and joint stiffness.
You may use a heating pad or a homemade compress to apply a warm compress (damp towel soaked in warm water). Use for ten to fifteen minutes at a time. The heating pad shouldn’t be placed directly on your tummy.
Make sure the water is not too hot while taking a warm bath to relieve discomfort when pregnant. It should be warm enough to prevent you from feeling chilly, without being too hot. To help your stiff muscles relax, think about adding a half cup of Epsom salts (magnesium sulfate).
To assist relieve pressure and tension, have your spouse massage a few of the places close to your hips. At-home side-lying hip and leg massages are safe to do.
This is how:
- Lay on your side, holding a pregnancy cushion or a few other pillows with your knees and arms.
- Find the edge of your triangle sacrum on your back with the help of your spouse. Think of your pelvis as a line that extends from your hip bone to your back. Your triangular sacrum is there. Your palm should be pressed down toward your feet. They should also extend their other palm in the direction of the rib cage while doing the opposite stretch.
- Your spouse can alternatively put their whole attention on the hip bone and gently rock or rub the area with their fists in a circular motion.
- On the other side of your body, repeat the massage as desired.
To expand your torso and lengthen the muscles back toward the spine, your partner should keep doing this throughout the massage.
What results in hip discomfort during pregnant?
There are various reasons why hip discomfort during pregnancy could occur. It frequently doesn’t indicate a problem or anything you’ve done incorrectly. Here are five typical reasons.
Relaxin production rises throughout pregnancy. As the name suggests, it relaxes the connective tissue throughout your body that holds your bones together. Pelvic discomfort, particularly back or hip pain, may result from this.
2. Weight gain
Your bones and joints are under increased strain as you and your fetus gain weight. Hip pain and other discomforts may result from excessive weight gain, says a reliable source.
During a singleton pregnancy, doctors advise gaining a total of 11 to 40 pounds. Your initial weight will determine the quantity that is best for you. Pregnant women who were of average weight should gain 25 to 35 pounds on average.
Follow your doctor’s advice on weight growth throughout pregnancy, and avoid attempting to shed weight unless your doctor expressly advises it and is monitoring it.
3. Poor posture
Weight gain and the redistribution of weight to be concentrated around your belly may cause changes in your posture. Additionally, if your fetus is leaning more to one side than the other, it might result in pains and discomfort.
Another posture issue that might cause hip discomfort is carrying heavy objects or holding an older child on your hip while slouching.
Focus on wearing supportive shoes during your pregnancy to promote excellent posture. Reduce the amount of hard lifting and carrying whenever you can. Take pauses when you’re walking to prevent slumping over from exhaustion.
4. Transient osteoporosis
Transient osteoporosis, also known as demineralization of the hip bones, is a potential cause of certain hip discomfort. It usually appears in the second or third trimester, and calcium and potassium levels may play a role.
You might feel discomfort in your hips or groin. You’ll require an MRI to receive a precise diagnosis.
Although temporary osteoporosis often improves soon after birth, hip fractures can occasionally occur and require more time to recover.
5. Sleeping position
Because it puts strain on your joints, lying on your side may make hip discomfort worse. However, side sleeping could be the most comfortable choice because there are fewer sleeping positions accessible during pregnancy.
Consider sleeping with a cushion between your knees to properly align your legs if this posture irritates your hips. A regular cushion will do, but pregnancy-specific pillows that support the entire body, like the Snoogle, are especially beneficial.
When to seek help
Although hip discomfort during pregnancy is common, you should consult a doctor if it is affecting your daily activities. For instance, if you find yourself avoiding certain activities like walking because of pain, chat with your healthcare physician.
Pay special attention if the discomfort increases in intensity. Preterm labor might be detected by pain and pressure, especially if you are also having contractions. A stomach cramp may be the feeling of contractions that are spaced 5 to 15 minutes apart (or less often) and last 60 to 90 seconds. Vaginal discharge that is clear, pink, or brown is another indicator.
How to prevent hip pain in pregnancy
Want to stop hip discomfort before it even begins? Here are some options for you to consider. Remember that not everyone will benefit from preventative actions.
- Keeping active throughout pregnancy may help you minimize hip discomfort. Low impact workouts like walking, cycling, and swimming are recommended.
- Keep weight growth under control: A healthy pregnancy may usually be supported by an additional 340 calories per day.
- Wear supportive, flat shoes: During physical activity and daily activities, a decent arch support may assist ease hip discomfort. And if you begin to have pain, try to avoid standing for prolonged periods of time.
- Maintain proper posture: When standing, sitting, or carrying or lifting something, have a healthy posture. If you can, try to avoid lifting anything heavy.
- Prevent specific behaviors: Avoid performing tasks that might make your pelvic discomfort worse, such as vacuuming, standing for extended periods of time, or carrying heavy things.
- Invest in a pregnant support belt to assist you maintain your hip joints all day long.
- Get a massage: To maintain muscles flexible, think about arranging frequent prenatal massages with a trained therapist.
Pregnancy hip discomfort may be a reality, especially as the due date approaches.
Consider seeing your healthcare physician or getting specialist treatment from a physical therapist or chiropractor if these exercises, stretches, and other comfort measures don’t relieve your symptoms.
Pregnancy-related hip discomfort should go away shortly after birth.