Hip pain is a common and often overlooked symptom experienced by many pregnant women. The truth is, pregnancy can put a significant amount of strain on the hips, leading to discomfort.
Finding relief from hip pain during pregnancy is crucial. We know that pain can be draining and affect your mood. Plus, you need to be able to continue to work or chase after your other kids! This guide is designed to provide expectant mothers with a comprehensive understanding of why hip pain occurs during pregnancy and what steps can be taken to alleviate it. Whether you're currently experiencing hip pain or simply want to be prepared, this guide is a valuable resource for all pregnant women.(opens in a new tab)
2. Understanding hip pain during pregnancy
To effectively alleviate hip pain during pregnancy, it is essential to have a clear understanding of why it occurs in the first place. As the body goes through the remarkable process of growing a baby, a variety of factors can contribute to hip pain.
One of the primary risk factors of hip pain is dysfunction of the muscles and joints in the core, hips, and lower body.1 Another risk factor is a history of previous pregnancies. Studies also find that lack of belief in improvement in hip pain and dissatisfaction with work are also risk factors for hip pain. All of these can be addressed and remedied with integrative Pelvic PT at Resilient Motherhood.
Understanding these contributing factors is the first step to finding relief from hip pain during pregnancy. In the next section, we will explore various techniques and remedies that can alleviate discomfort and improve mobility. Stay tuned for expert tips and practical advice in our pursuit of pregnancy that does not allow pain to take control!(opens in a new tab)
3. How to alleviate hip pain naturally
Now that we have a better understanding of why hip pain occurs during pregnancy, it's time to explore natural methods for alleviating this discomfort. While medication can provide temporary relief, many pregnant women prefer to avoid unnecessary drugs and opt for more natural remedies. Plus, we’re now aware of the lawsuits against Tylenol by women who used it during pregnancy, so it’s wise to steer clear!
One of the most effective ways to alleviate hip pain naturally is through targeted exercises and stretches. Strengthening the muscles around the hips, abs, and pelvic floor can help provide better support and stability, reducing pain.
Another helpful technique is changing how we think about and talk about our pain. We help our clients understand the science of pain and how thoughts like “this is unbearable”, “is this ever going to end?” can actually increase pain. We get it, the pain can often feel like this, but reframing our thoughts can actually help to reduce and eliminate hip pain during pregnancy.
It can also be helpful to maintain proper posture and change positions (especially while working) every 30 minutes. Using a pregnancy pillow or a supportive chair cushion can help distribute weight more evenly and alleviate pressure on the hips.
In our next section, we will delve deeper into these natural remedies and provide step-by-step instructions for specific exercises and stretches that can effectively alleviate hip pain during pregnancy. Stay tuned for expert guidance and practical advice as we prioritize the well-being of expecting mothers.(opens in a new tab)
4. Seeking Professional Help for hip pain relief
While natural remedies can be effective in alleviating hip pain during pregnancy, it's important to remember that every woman's experience is unique. If your hip pain becomes severe or persists despite trying natural methods, it may be time to seek professional help.
One option is to consult with a physical therapist (that’s us!) who specializes in prenatal care. They can provide personalized exercises and stretches tailored to your specific needs and ensure that you are performing them correctly. They may also use techniques such as manual therapy (hands on work) to target your hip pain. We will also deep dive into pain science and help you train your brain (the control center of pain!) and calm your nervous system. Studies show that this is the most beneficial and crucial part to reducing and eliminating hip pain during pregnancy.
Additionally, chiropractic care and massage therapy can be beneficial for relieving hip pain.
Remember, seeking professional help is not a sign of weakness but rather a proactive step in ensuring your comfort and well-being. In the next section, we will explore how lifestyle modifications and self-care practices can further support your hip pain relief journey during pregnancy. Stay tuned for more valuable tips and advice.(opens in a new tab)
5. Exercise and Stretches for hip pain relief
In addition to seeking professional help, incorporating targeted exercises and stretches into your routine can greatly alleviate hip pain during pregnancy. These exercises can target the muscles surrounding the hips, strengthening them and relieving tension. A few exercises and stretches that can provide relief include:
Crab walks: This exercise helps to strengthen the hip muscles and teach the nervous system to use a muscle called the gluteus medius more. Stand with your feet shoulder width apart. Bend down into a slight squat, then step to the side 10 steps, staying in the squat. Repeat in the opposite direction. Use a resistance band around your legs to make this more challenging. You should feel the muscles burning in the top part of your butt.
Reverse bridge: lie with your upper body on a bench or ottoman and have your knees bent to 90 degrees and feet supporting you. Gently lower your bum toward the floor and then lift back up again.
Weight shift to standing on one leg: Stand with both feet on the floor. Slowly and deliberately, shift weight completely onto one foot, keeping your shoulders above your hips. Do on both sides.
Remember to listen to your body and take breaks when needed. If an exercise increases pain, that’s your body’s message that it’s too much for your body or you’re not performing it correctly. If you want to make sure you're doing them properly and make sure they're the right choice for your body, book a free consult with us. In the next section, we will discuss the importance of proper posture and supporting tools to alleviate hip pain during pregnancy. Stay tuned for valuable tips and guidance.
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6- Supportive Products for hip pain relief
While incorporating exercises and stretches into your routine can be beneficial for relieving hip pain during pregnancy, some moms find it helpful to use supportive products that provide added comfort. These products can help alleviate pressure on your hips.
One such product is a maternity support belt. This belt wraps around your lower abdomen, providing gentle support to your hips. It can also help reduce discomfort during various activities, such as walking or standing for extended periods.
Additionally, using a pregnancy pillow can provide much-needed support while sleeping. These specially designed pillows can be placed between your legs, providing cushioning and relieving pressure on your hips. This can significantly reduce hip pain and improve sleep quality.
Also, consider investing in supportive footwear. Opt for shoes with cushioning and good arch support to reduce the impact on your hips while walking or standing.
In the following section, we will discuss lifestyle modifications and relaxation techniques that can further alleviate hip pain during pregnancy. Keep reading for more helpful tips and strategies.(opens in a new tab)
7. Tips for managing hip pain throughout pregnancy
Managing hip pain during pregnancy can be challenging, but with the right strategies, you can find relief and ensure a more comfortable journey. In addition to exercises, stretches, and supportive products, there are several other tips you can incorporate into your daily routine.
Firstly, be mindful of your posture. Maintaining proper posture can help distribute weight evenly and reduce strain on your hips. You can also consider using a pregnancy ball, which allows you to move while sitting and can provide relief for your hips.
Secondly, practice gentle stretches and exercises specifically targeting your hip muscles. This can help increase flexibility and reduce tension in the hips. Consult with a pelvic floor PT who specializes in pregnancy to ensure you perform the exercises safely. You can book a free consult with us here.
Another effective tip is to apply heat or cold therapy to your hips. A warm compress or a hot water bottle can help relax the muscles and decrease pain, while an ice pack can reduce inflammation and swelling. Alternate between heat and cold therapy to find what works best for you.
By incorporating these tips into your daily routine, you can effectively manage and alleviate hip pain throughout your pregnancy. Stay tuned for our next blog section, where we will discuss the importance of seeking professional advice and guidance for severe hip pain during pregnancy.
8 . Conclusion and Additional Resources
In conclusion, managing hip pain during pregnancy is essential for a more comfortable and enjoyable experience. By implementing the tips mentioned in this blog section, such as changing how your brain interprets pain, doing balance, strengthening, and breathing exercises exercises, and using heat or cold therapy, you can alleviate hip pain and improve your overall well-being.
However, it is important to note that if you experience severe hip pain during pregnancy, it is crucial to seek professional advice and guidance. Your healthcare provider can assess your condition, offer tailored solutions, and help you stay moving well throughout your pregnancy.
Remember, every pregnancy is different, and prioritizing your health by seeking out care from a pelvic floor PT can help you stay active, reduce your stress, and optimize your mental health.
If you want expert guidance in hip pain during pregnancy book a free consult with us virtually, in Wexford, PA, or Greensburg, PA to work with our pelvic floor Physical Therapists.