Pregnant women often experience hip pain during their second and third trimesters. As your body prepares for birth, you experience various physical and hormonal changes, which may cause mild or severe pain in the hip area. This can affect your mobility and cause discomfort. In this blog, we highlight the causes of hip pain during pregnancy, the best methods to relieve the pain, and some of the most effective preventive measures.
What Causes Hip Pain in Pregnancy?
Hip pain during pregnancy is generally the result of the many physical and hormonal changes that come along with pregnancy. Understanding the underlying causes can help you take the necessary actions to ease the pain and improve your comfort and mobility. Here are some of the common causes:
Postural Changes
During pregnancy, your posture changes to adjust to the extra weight of the fetus. If the fetus settles on one side, this can also affect your posture unevenly and cause hip pain.
Hormonal Changes
The increase in the pregnancy hormone relaxing may cause hip pain. This hormone prepares your body for birth by relaxing your pelvis region. While it plays an important role in making the delivery process easier, its loosening effect on the body may also lead to pelvic discomfort and hip pain.
Weight Gain
Pregnancy causes weight gain due to physical and hormonal changes as well as the weight of the fetus. This puts more stress on your lower back, affecting your bones and joints and leading to hip pain.
Sleeping Position
Sleeping difficulties are common during pregnancy. Many people are more comfortable sleeping on their side during pregnancy. However, this position may put pressure on your hips, causing pain and discomfort.
Sciatica
The weight of the fetus can put pressure on the sciatic nerve, causing pain in your lower back, hips, and buttocks. As the baby moves around more throughout the pregnancy, this pain should decrease.
5 Ways to Relieve Hip Pain During Pregnancy
Hip pain during pregnancy affects women differently, causing mild to severe discomfort. Here are some effective practices you can implement for hip pain relief:
1. Stretching and Exercises
Stretching and exercising throughout pregnancy help minimize excess weight gain and relax the body, providing relief from hip pain. This could include yoga, walking, swimming, or other light activities. Some of the helpful stretches for hip pain during pregnancy include the following:
- Cow pose
- Child’s pose
- Bound angle pose
- Pigeon pose
- Figure four stretches
2. Physical Therapy
If you are experiencing intense hip pain, you should opt for physical therapy. Medical professionals will examine your condition, implement suitable treatment procedures, and offer consultation about preventive care. The therapy may include manual therapy techniques such as massages or myofascial release that help relax tight muscles and joints and reduce pain.
3. Heat and Cold Therapy
Using heat or cold therapy for hip pain is a temporary way to relieve pain and inflammation. It includes applying a warm compress or cold packs to the affected area for instant pain relief.
4. OTC Pain Relievers
You can take OTC (over-the-counter) pain relievers to manage hip pain. Healthcare professionals often recommend acetaminophen or Tylenol for pain relief. Before using OTC drugs, consult with a medical professional to ensure the drug’s safety and recommended dosage.
5. Rest and Relaxation
Rest plays a vital role in minimizing hip pain during pregnancy. To reduce strain on the hips, make sure to rest sufficiently and avoid strenuous physical activities. Lying on your side, especially the left side, with a pillow between your knees helps relax your body and reduce discomfort. Gentle stretching also helps relieve tension in the hip area.
How to Prevent Hip Pain During Pregnancy?
Hip pain during pregnancy is preventable to some degree if you follow certain preventive practices. Here are some basic tips to prevent pain in the hip area:
Wear Supportive Footwear
Wearing supportive footwear helps maintain proper alignment and reduce stress on the lower back. Shoes with a cushion, stable base, and supportive arch provide better shock absorption while walking and distribute your body weight evenly. Avoid high heels and opt for flat shoes to prevent additional strain.
Stay Hydrated and Eat Well
Proper hydration and nourishing food help reduce inflammation, flush out toxins, and improve bone and joint health. Consuming food high in protein, calcium, magnesium, omega-3 fatty acids, and vitamin D is vital for muscle repair and strengthening, making your body resilient against physical stress and pain.
Practice Good Posture
Maintaining good posture removes additional strain on the hip and lower back. While standing, focus on keeping your back straight to prevent the arch in your back caused by increasing belly weight. While sitting, opt for a comfortable chair that keeps your spine in a neutral position. You can also perform posture-enhancing exercises for proper stability and alignment.
Pelvic Support Belts
Pelvis support belts are designed to support the hips and lower abdomen. Using the belt during pregnancy offers external stability and distributes the weight more evenly, reducing pressure on the pelvic region. This can help improve posture and mobility.
When to Seek Help?
Hip pain during pregnancy is a common experience. Mild pain can be managed using various at-home remedies. However, if the pain is severe and is affecting your daily life, you must see your doctor. Oklahoma spine & pain management can help you manage pain and assess any complications.
Conclusion
Hip pain during pregnancy is manageable with light activity, gentle stretching, and some at-home treatments or physical therapy. Depending on the severity of the pain, implement the methods that work best for you. For mild hip pain, a proper diet, exercises, stretches, and using hot or cold packs are generally helpful. But if the pain is intense, you should opt for medical help. Fortunately, hip pain during pregnancy is usually temporary and will subside after delivery.
