Hip Pain During Pregnancy

While pregnancy can be a blissful time in a woman’s life, marked by social media-ready maternity photoshoots, festive baby showers hosted by family and friends, and time spent designing a dream nursery, it can also be fraught with aches and pains, fatigue, morning sickness and more.

Putting it plainly, pregnancy is not easy. Women who have already had children are known to joke that if anyone told the “real truth” about what we go through during pregnancy–not to mention labor and childbirth—the birth rate would drop considerably!

However, it is also important to remember that some of these aches and pains are minor and normal, and some things can be done to alleviate them. For example, expectant mothers may find that nausea is relieved by sipping on peppermint tea or ginger ale.   

In this article, we will take a look at one of the common problems women face as their pregnancy progresses: hip pain. We will take a look at what causes it, how to alleviate it, and when in some cases, it might be indicative of a more serious problem.

Hip Pain and Pregnancy: What Causes It?

As a woman’s body makes room for a growing baby, those adjustments can result in a wide variety of aches and pains. Some of the discomfort we can actually see (such as swollen ankles, for example), but some of it can only be felt by the expectant mother.

Hip pain is one of the most common complaints during pregnancy, especially when it comes to the later months (the third trimester). While it is possible to experience pain on both sides, many women will experience greater pain along the side of the body where the baby is lying in her uterus.

The general pain and soreness during pregnancy, in the hips and elsewhere, can happen as your body goes through a process of connective tissues relaxing and softening. You may begin to feel like a human rubber band of sorts, but your body is indeed “stretching out” all over to make room for the baby. Hormones instruct these tissues to soften (and indeed, the same pregnancy hormone may be to blame for mood swings and fatigue as well!)

Your hips and lower back may also be responding to your heavier uterus, and the increased pressure on your sciatic nerve can also contribute to your pain. Sciatica, which causes pain or a tingling sensation from your feet all the way up to your lower back, is a common issue for pregnant women.

The weight gain of pregnancy can also lead to poor posture, which contributes to hip pain and sometimes pelvic pain.

Your round ligament also stretches to support the uterus during pregnancy, and round ligament pain can affect your hips. This happens when you move quickly and contract muscles in that area—think laughing or sneezing, for example. 

Some women also experience round ligament pain just from changing positions too quickly, so it is a good idea to take your time when getting up from a seat (or sitting down in one).

How Can I Make My Hip Pain Go Away During Pregnancy?

Just as there is no cure-all for morning sickness, there is no one-size-fits-all technique to eliminate hip pain during pregnancy. Unfortunately, some degree of aches and pains will just come along with the territory. 

Expectant mothers have come to expect that they will be uncomfortable for at least some of the pregnancy, though steps can be taken to mitigate pain.

Bear in mind you should always discuss any problems you are having with your physician, no matter how minor they seem. 

If yours is the garden variety hip pain most women experience during pregnancy, your doctor is likely to recommend one or all of the following tips:

Stretching Exercises

Anyone—pregnant or not—can benefit from stretching exercises when it comes to pain management. Stretching is a great first line of defense since it costs nothing and can be done anywhere at any time.

You should always speak to your physician about the best kind of stretching for your pain needs, and pregnant women, in particular, can be limited in terms of the range of motion. But a good basic stretch that may help reduce hip pain involves lying flat on your back and then raising your hips above chest level, holding that position for a few minutes if you are able.

Regular stretching and learning some pelvic stabilizing exercises can do a great deal in terms of pain relief during pregnancy, which could mean a short walk each day. Follow your physician’s guidance when it comes to physical activity while you are expecting.

Warm Baths or Compresses

Relaxing in a warm bath may also alleviate some of your hip pain, though we should caution here that it is especially important for pregnant women to be careful getting in and out of the bathtub. Not only do you want to avoid slipping, which could lead to a fall, but you also want to avoid sudden movements that could result in round ligament pain.

Additionally, while a warm bath is safe for pregnant women, an extremely hot bath should be avoided. Physicians warn that an extremely hot bath and the subsequent rise in your body’s core temperature could have a detrimental effect on a baby’s development, especially in your first trimester. 

Also, it increases the risk that an expectant mother could feel dizzy or even faint. So stick with a nice warm bath instead as a measure to reduce the pain in your hips or other areas of your growing body.

If you do not have a bathtub or want to avoid getting in and out of one, you can also apply warm compresses for relief. 

Prenatal Massage

A prenatal massage is a welcome treat for many expectant mothers, and it is certainly a wonderful gift from a partner wishing to show support. In addition, fatigued and swollen mothers-to-be often relish the chance to have their aching feet and legs rubbed, and a good prenatal massage may also address hip pain and joint pain you may be experiencing.

One word of caution is you will need to wait until your second or third trimester; massage therapists avoid working on clients in their first trimester when the risk of miscarriage is highest. 

If you have had massages before becoming pregnant, you may immediately wonder, “how will I lie facedown on a massage table with this swollen belly?” Rest assured, proper prenatal massage techniques involve the expectant mother lying on her side, with specific techniques that focus on stress and pain relief as well as reduced swelling.

Be sure to inform your physician before you have a prenatal massage to cover specific concerns related to your individual pregnancy.

Posture

A simple thing that can be overlooked during pregnancy is how your posture can affect the rest of your body. Poor posture can lead to pain in your back, hips, and neck. To avoid this, try to focus on getting up and moving around frequently (especially if you are working at a desk and have a tendency to slump over). Be sure you do not try to carry anything too heavy and wear comfortable and supportive shoes. 

Sleeping the “Right” Way

Finally, one of the most important things you can do during your pregnancy to minimize hip pain (along with other types of pain) is to ensure you are sleeping the right way. Most pregnant women find that getting to sleep is not a problem, especially in the first few months. Pregnancy can make you sleep longer and harder than you have in years.

However, positioning yourself correctly while sleeping plays a role in pain reduction, which is a tricky part of pregnancy. Generally, side sleeping is the best way to sleep while you are expecting; however, this can also mean added pressure on your hips.

To alleviate this, many women will sleep with a pillow between their legs. This creates better alignment while you are sleeping, and you can simply use an extra bed pillow you have on hand. You can also invest in a special pregnancy pillow, which many women find provides added comfort and pain relief.

When to Call the Doctor: Problem Signs With Hip Pain

You should be discussing any aches and pains with your physician regularly, and she can determine the best remedies for your particular case. She will also be able to give you some assurance that what you are experiencing is normal.

There are some occasions where hip pain could mean something more problematic, and you should contact your doctor right away if you experience these:

• Pelvic pressure that radiates to the thighs before 37 weeks
• Consistent lower backache
• Vaginal discharge that is brown, pink, or clear
• Unexpected contractions

All of these things may occur simultaneously with hip pain and could be indicative of preterm labor. It is always best to play it safe during pregnancy and create a “false alarm” rather than no alarm at all, so do not hesitate to call your physician right away if you have concerns.