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How to Relieve Pain in Hips During Pregnancy

Hip pain during pregnancy is a common and often frustrating experience. As your body adapts to support your growing baby, the changes can place strain on your joints, particularly the hips and pelvis. While the discomfort may vary from mild and occasional to more intense or persistent, it is usually part of the normal process of pregnancy and not something to fear. However, it can interfere with sleep, movement, and daily comfort, making it important to understand how to relieve the pain safely and effectively.

This guide explores the reasons for hip pain in pregnancy, what it feels like, how to ease it, and when to seek support from a healthcare professional. With a few gentle adjustments and awareness of your body’s needs, it is often possible to find significant relief and feel more in control of your physical wellbeing.

Why Hip Pain Happens During Pregnancy

Hip pain in pregnancy is most commonly linked to hormonal, structural, and postural changes that occur to support the developing baby. As your pregnancy progresses, the hormone relaxin increases in your body. This hormone is designed to soften the ligaments and joints of the pelvis in preparation for childbirth. While it plays a vital role, it can also cause the joints to become looser and more vulnerable to strain.

The expanding uterus and growing baby add weight and pressure to your pelvis, shifting your centre of gravity and altering the way you move and walk. This extra pressure can put a strain on the hip joints, particularly in the later stages of pregnancy. The muscles and ligaments around the hips may become overworked as they try to stabilise the pelvis, leading to soreness, aching, or even sharp pain.

In some cases, hip pain may be related to a condition called pelvic girdle pain, which affects the joints at the front and back of the pelvis. This can cause discomfort in the hips, lower back, or groin and is more likely if you have had previous pregnancies or already experience joint issues.

What Hip Pain Feels Like in Pregnancy

Hip pain can take several forms and may differ from one person to another. You might notice a dull, aching sensation on one or both sides of the hips, especially after walking, standing, or changing position. The pain may radiate into the buttocks, lower back, or down the thighs, and it may feel worse in the evening or after a long day of activity.

Many people find that hip pain intensifies at night, particularly when lying on one side. The weight of the baby, combined with the loosened joints, can make it uncomfortable to stay in one position, making sleep more difficult. You may also feel clicks or instability in the hip or pelvis when moving or standing up.

Safe Ways to Relieve Hip Pain at Home

There are several simple and effective ways to ease hip pain during pregnancy using gentle strategies that support your changing body. One of the most helpful approaches is to use pillows for support while sleeping. Placing a pillow between your knees can help keep your hips aligned and reduce pressure. A full-length pregnancy pillow or a firm cushion behind your back can also support your spine and prevent rolling onto your back during sleep.

Maintaining good posture throughout the day can help reduce strain on the hips. Try to stand tall with your weight evenly distributed, avoiding leaning to one side or locking your knees. When sitting, choose chairs with good back support and consider using a cushion behind your lower back. Avoid sitting cross-legged, which can increase pelvic tension.

Gentle exercise, such as walking, swimming, or prenatal yoga, can strengthen the muscles supporting your hips and pelvis. These activities promote flexibility, reduce stiffness, and help maintain circulation. Always listen to your body and avoid anything that causes pain or discomfort. Pelvic floor exercises and movements that focus on core stability may also improve hip strength and reduce pain over time.

Applying warmth to the hip area using a hot water bottle or warm bath can relax tight muscles and ease aches. Just make sure the heat is warm rather than hot and avoid applying it directly to the bump. Some people also benefit from using cold packs to reduce inflammation if the pain feels sharp or swollen.

When to Seek Professional Support

While hip pain in pregnancy is usually harmless, you should speak to your midwife, GP, or physiotherapist if the pain becomes severe, persistent, or interferes with your ability to walk, sleep, or carry out daily activities. If you experience pain along with numbness, tingling, or weakness in your legs, it is important to have this assessed to rule out nerve involvement such as sciatica.

A referral to a specialist physiotherapist may be helpful, especially if you have signs of pelvic girdle pain. Physiotherapy can include exercises tailored to your stage of pregnancy, manual therapy to realign the pelvis, and advice on movement and posture. Supportive belts or maternity braces are sometimes recommended to stabilise the pelvis and reduce strain on the hips. These should only be used under guidance from a healthcare provider to ensure correct fitting and use.

Managing Hip Pain in Late Pregnancy

As you approach the third trimester, it is common for hip pain to increase due to the additional weight and hormonal changes. Focusing on rest, posture, and gentle movement can help minimise discomfort. Taking regular breaks throughout the day to lie down or stretch may ease pressure on your hips. Avoid standing or sitting in one position for too long and listen to your body when it tells you to slow down.

If you are finding it increasingly difficult to get comfortable at night, try alternating sides, using extra pillows for support, and elevating your upper body slightly with cushions or an adjustable bed base. Sleeping with your legs slightly bent and your knees together may also help.

Emotional and Physical Impact

Persistent hip pain during pregnancy can take a toll on your mental wellbeing, particularly if it limits your mobility, affects your sleep, or causes anxiety about labour and delivery. It is important to recognise these feelings and talk to your midwife, GP, or a support group if you are feeling overwhelmed. You are not alone, and many people experience similar challenges during pregnancy.

Taking care of your emotional health is just as important as managing physical discomfort. Gentle activities such as relaxation breathing, meditation, or warm baths can help you unwind and feel more at ease. Make time to rest, ask for help when needed, and trust that you are doing your best to care for both yourself and your baby.

Common Myths About Hip Pain in Pregnancy

A common myth is that hip pain means your baby is getting ready to arrive. While pressure in the pelvis may increase as labour approaches, hip pain can happen at any stage of pregnancy and is not always a sign that birth is imminent. Another myth is that you should avoid all exercise. In reality, gentle movement is one of the best ways to keep your body strong and reduce discomfort, as long as it is done safely and with awareness of your limits. Some people believe that nothing can be done about hip pain in pregnancy, but there are many effective ways to find relief with the right support.

Final Thought

Hip pain during pregnancy is a common but manageable challenge. With gentle movement, proper support, and awareness of your body’s needs, it is often possible to find significant relief. Taking time to rest, adjusting your posture, and using warmth or support pillows can go a long way in easing discomfort. If the pain becomes severe or persistent, seek professional guidance. You do not have to suffer in silence. With the right care, most people find that hip pain improves either during pregnancy or shortly after birth, allowing you to focus on the excitement of welcoming your baby.