Hip pain is a frequent symptom that you may have during your pregnancy. This pain is most common late in pregnancy, notably during the third trimester. This happens because your body is prepping for childbirth. Soreness and discomfort are frequently felt most strongly on the side where the baby is most likely to lay in your uterus. Throughout pregnancy, your body produces hormones that relax and soften connective tissue.
As a consequence, the joints and ligaments between your pelvic bones will start to relax. Improving the flexibility of these bones is critical for the fetus to travel through your body during delivery. Lower back pain, as well as modifications in posture and a heavier uterus, may all contribute to your discomfort.
Additional pressure on the sciatic nerve is another reason for hip pain. Your body’s two sciatic nerves go from your lower spine to your toes. An enlarged uterus can cause discomfort, stiffness, or tingling sensations in the buttocks, hips, and thighs by putting pressure on the nerves.
Sciatica is the medical term for this condition. Your baby’s location in your uterus will shift as you move closer to your delivery date. This will most likely alleviate your discomfort. The good news is that we’ve composed a list of tried-and-true strategies for relieving hip discomfort during pregnancy.
Take a Warm Bath or Do a Warm Compress:
When performing temperature therapy for hip pain, utilize warm rather than cold. Warmth promotes blood circulation to the region. It also aids in manage your joint pain and muscle cramps. A heating pad or a handmade compress can apply a heated compress (damp towel soaked in warm water).
Apply for a period of 10 to 15 minutes at a time. The heating pad should not be placed directly on your tummy. Make sure the water isn’t too hot while taking a warm bath for pain relief during pregnancy. It should be warm enough to keep you from feeling chilly but not so hot that your body temperature increases. Add 1/2 cup Epsom salts in your baths (magnesium sulfate) to help relax your muscles.
Place a Cushion Between Your Legs and Lie on your Side:
This isn’t a workout, but it should help with discomfort, especially related to sciatica. Lay on your side with your hips, knees, and ankles stacking at two 90-degree angles. Pull your knees up in front of you, leaving room between them. Then, relax by placing a cushion along your lower leg. Lying in this posture for at least 15 minutes will do wonders for your spine.
Keep Moving:
Exercise is typically safe during pregnancy, but you should only do what feels most comfortable. Mild stretches and exercise that strengthens your belly and lower spine muscles may help relieve hip discomfort. Swimming is good since the water supports your weight and relieves joint pressure.
Nevertheless, if you have back or hip trouble, avoid performing breaststroke since the kicking movement might be unpleasant. You might also try Pilates or yoga to maintain your flexibility. Make sure to inform your trainer that you are pregnant so that you only perform safe stretches and postures.
Adjust Your Sleeping Posture:
Sleeping on one’s side when pregnant is typically recommended, especially during the third trimester. If you have pain in one hip, consider sleeping on the opposite side, so your weight is not on the troublesome hip. If you have discomfort in both hips, try sleeping on both sides equally.
Clench Your Hips While Walking:
When walking, tighten the hip and glute muscles of the leg you’re using (i.e., when your right foot is forward, tighten your right butt cheek). While you might feel silly doing it, this easy exercise can help tighten the muscles surrounding your hip joints. Try walking like this a couple of times a day for a week or two, and you should see a change.
Anything that Aggravates the Discomfort Should Be Avoided:
In addition to performing activities that can help pain relief for hip pain, you should avoid doing anything that can worsen it, such as carrying big bags of groceries or doing heavy-duty housework. This involves cleaning using large buckets or equipment, as well as dragging a vacuum. You should also avoid excessive stair climbing, as well as prolonged sitting or standing. Strike a balance between resting and doing exercises that keep your muscles active.
Visit a Physical Therapist:
Some women have a pelvis that is tilted or rotated, which can cause pelvic discomfort. A physical therapist will detect the structural abnormalities and design a therapy regimen that will significantly benefit you. Some women suffer from acute hip pain, making practically every movement agonizing. A qualified physical therapist will also be able to demonstrate to you how to put your pelvis back in position at home between appointments to help reduce stiffness and hip pain during pregnancy.
Do the Fire Log Pose:
Cross one ankle over the opposite knee while sitting comfortably on the edge of a folded blanket. Stack the opposite ankle and knee, if possible. Otherwise, just ease the bottom leg out. Sit or slowly lean forward from here. You should immediately feel a pull in the outer hip.
Stand Sideways and Stretch:
Line your shoulder with a doorway and stand next to it. Then cross your inner leg over your outer leg and rest on the door frame with both hands. If it isn’t enough of a stretch, try pushing into the hand on top.
Try the Bridge Pose:
Lie down on your back (in your second or third trimester, tuck a little blanket under your lower spine). Bringing your heels in until your hands can brush the back of them, pull your hips up to produce a straight line from knee to hip. Try to calm down your buttocks and hamstrings while holding your hip up for roughly 30 seconds. After several minutes, you will see that the supporting muscles in your lower spine are beginning to activate and stabilize your spine.
FINAL THOUGHTS:
Hip pain and discomfort are a normal part of pregnancy, especially as the due date approaches. If the above-mentioned exercises, tips, and other comfort measures don’t help, consult your doctor at Orthoremedy or seek specialist therapy from a physical therapist or chiropractor. Pregnancy-related hip discomfort will most likely go away soon after birth.
