8 Tips for Relief From Hip Pain During Pregnancy

Updated on - Written by
Medically reviewed by Gopal Ramakrishnan, Ph.D.

8 Tips For Relief From Hip Pain During Pregnancy

While pregnancy is a cause for celebration, you may be feeling a little off if you are suffering from hip or pelvic pain. The joy in anticipating your new arrival may be dampened by aches and pain that can spread over the pubic bone, across the lower back, and sometimes even down to the lower thighs. 

While hip pain does not affect the baby, it does affect the health of 1 in 5[1] pregnant women to some extent. Some pregnant ladies may experience mild discomfort, but for others, the pain is so extreme it disrupts their daily routine. 

Read on to find out what you can do to help relieve hip and pelvic pain while you are pregnant, the reasons behind them, and when you might need to see a doctor. 

8 Tips For Relief From Hip Pain During Pregnancy

While it is not clear why some pregnant women experience hip pain and some do not, here are eight ways on how to cope during pregnancy.

  1. Engaging in regular exercise
  2. Applying a warm compress or taking a bath
  3. Finding ways to relax
  4. Adjusting your sleeping position
  5. Wearing a maternity belt
  6. Attending physiotherapy
  7. Taking pain relief medication
  8. Acupuncture

How To Relieve Hip Pain During Pregnancy

Pain in your hips or pelvic area can start during any stage of pregnancy, but most pregnant women suffer soreness during the second and third trimesters[2] and can sometimes affect the mother even after birth. 

Regular exercise

It is a good idea to stay active if you can, but choose exercises suitable for you and avoid high-impact exercise that requires skipping or jumping. If an activity makes your pain worse, avoid it.

Regular low impact exercises requiring low or moderate effort, such as walking or swimming, might be beneficial. You can also try activities aimed at pregnancy, such as antenatal yoga or pilates. 

General lunges and stretches are an excellent way to restore balance and strengthen your back and abdominal muscles[3] weakened during pregnancy. 

Warm compress or bath

You can apply warm compresses to the sore area to help alleviate some aches and pains. The warming sensation helps improve blood circulation and reduces the stiffness of the joints, relieving some soreness. 

Relax your aching body in a warm bath, ensuring the water is not cold and not hot enough to make you sweat. 

You can also alleviate pelvic pain by using a heating pad or a damp towel soaked in warm water and applying it to the affected area for ten to fifteen minutes at a time. Take care not to use too much heat or pressure and not to apply directly onto your belly. 

Relaxation techniques

You may consider relaxation techniques to help reduce strain and tension in your muscles. A gentle massage may help to relieve pain and soreness in related areas. 

Remember to pace yourself, break up your daily routine into little tasks, making sure you leave time to rest and relax in between each one. 

If you are working, take regular breaks and change the position you are in, gently stretching your legs if you can. If you are not sure when to stop working during pregnancy, have a look here. 

Sleeping position

You may suffer increased pain during the second trimester as your tummy continues to grow. It may be more comfortable to sleep on your side and with your legs bent. 

Try placing a long pillow between your knees and along the length of your leg to help align your spine and provide stability for your pelvic bones. Studies show that if you sleep on your side, it reduces the risk of stillbirth[4]

You can also put another pillow just under your belly to alleviate the strain your growing tummy has on your back and hips. If you need to turn while in bed, try to keep your knees together and turn slowly.

If you find standing up causes too much discomfort, you may need to do some of your daily tasks while sitting down, such as getting dressed in the morning. Rest as much as you can to relieve pressure and strain on the pelvis. 

Maternity belt

A maternity support belt (sometimes also called a prenatal belt, belly band, pelvic support belt, or brace) can help to reduce pain in the lower back and hips[5]. Wearing one can aid discomfort, particularly during the second and third trimesters, when your baby belly becomes heavier.

Try wearing one under the belly and around the hips; this helps stabilize your pelvis, which reduces strain and related pain. 

If you experience sharp, shooting pain radiating from your pelvis towards the lower back, you might be suffering from pain affecting the sacroiliac joints. Wearing a prenatal belt or brace helps to stabilize the joint and reduces discomfort. 

Physiotherapy

A physiotherapist will assess your symptoms and examine your hip, pelvic and back joints and muscles. 

Physical therapy may include a gentle massage and a personalized exercise plan to strengthen muscles that support the joints causing you pain. Studies show pelvic stabilizing[6] exercises can reduce joint pain in your hips and pelvis.

You may also receive a belly-support belt to help combat the weight of your growing tummy and provide some relief for you. 

Pain relief medication

If you experience pain that is too much to bear, consult your doctor or pharmacist for advice on OTC pain medication. Pregnant women can safely take acetaminophen (Tylenol) or paracetamol for pain relief in the recommended doses. 

On occasions, your doctor may prescribe more potent analgesics containing codeine. It is best to use these with caution as prolonged use of opioids during pregnancy is linked with newborns with an increased need for respiratory treatment[7].

Anti-inflammatory pain relievers such as ibuprofen are not recommended for pregnant women. 

Acupuncture

Studies show that acupuncture is effective in relieving pelvic pain[6] during pregnancy. Acupuncture works by improving blood circulation in the affected painful areas and helps to reduce swelling and inflammation in the hip area. 

Make sure you find an accredited acupuncturist who knows how to perform acupuncture during pregnancy. 

What Causes Hip and Pelvic Pain During Pregnancy 

Aches and pains in your hips and pelvic area are a sign that your body is preparing itself ready for the birth of your baby. Pain may occur when the joints of the pelvis and back are not working as they should. These can include:

  • Uneven movement of the hip, pelvis, or lower back
  • Weakening of pelvic floor muscles, which exerts more pressure on the pelvis or lower back
  • Prior injury to your hips, pelvis, or lower back

Your hips play a significant role in supporting your body and movement, so sitting or lying in certain conditions or standing for long periods may cause pain in your hips. Here are the most common reasons for hip pain when you are pregnant.

Relaxin

During pregnancy, your body produces a hormone called relaxin, which loosens the ligaments, cartilage, and tendons[8] in the pelvic areas. 

Relaxin causes the hip joints to become easier to stretch and more elastic, which subsequently causes discomfort, particularly starting in the second trimester.

This same hormone loosens pelvic joints and ligaments, making them more mobile, allowing the legs to spread sufficiently wide for labor. Pelvis ligaments that hold the uterus in place stretch as your belly grows, which can feel like spasms.  

Weight gain

Weight gain during pregnancy is normal and a sign that your baby is thriving, but it does place extra pressure and strain on your bones, which can ultimately lead to hip, pelvic and back pain. 

Your body’s center of gravity shifts[2] as your growing belly pulls you forward, placing more pressure on your hips. This is particularly true in the third trimester as you gain more weight. 

The extra weight also puts pressure on your sciatic nerve, which can cause shooting pains from your lower back down your legs. Your growing uterus can also cause a sharp stabbing sensation. 

Reducing extra weight after your baby is born can reduce pressure on your hip and pelvis. For ways to get back in shape after pregnancy, see here. 

Changes in posture

As you progress through pregnancy, your increased belly automatically redistributes your weight, leading to bad posture while sitting, standing, or walking. 

Soreness on one particular side of your body may be a sign that your baby is nestling on one side. Sometimes, wearing a maternity belt can provide some support for your abdomen and back, which may help correct your posture placing less strain on your hip. 

Sleeping position

How you sleep can both prevent and relieve hip pain during pregnancy. You may find it most comfortable when you sleep on your side, particularly in the third trimester, but this places extra pressure on your hip, making it painful. 

You may feel better while sleeping with a pillow placed between your knees to help align your legs and spine. 

When To Seek Medical Help

Pelvic pain during pregnancy is normal, and generally, you do not need to see a doctor unless the pain is so severe that it interferes with your daily activities. 

Talk to a medical professional to rule out preterm labor if you have persistent pelvic pain that cannot be eased or you experience the following[3] symptoms before week 37 of your pregnancy: 

  • Hip pain with pelvic soreness that spreads downwards to the thighs
  • Lower back pain that extends to the front and sides that cannot be relieved by changing positions
  • Lower abdominal pain and cramping, and particularly every ten minutes
  • Any discharge from your vagina

Conclusion

  • Hip pain during pregnancy is caused by weight gain, bad posture, and the hormone relaxin, which loosens ligaments in the hip and pelvic areas.
  • Engage in regular low-impact exercises or gentle yoga; strengthening your abdomen and back will help ease pelvic pain. But do not overexert yourself; make sure to find time to relax or take a bath to soothe your body. 
  • When your hip pain becomes too severe, you can safely take acetaminophen, wear a prenatal belt, or brave acupuncture. 
  • Why not book yourself to see a physical therapist who can assess and advise on a personalized plan for you to alleviate pelvic pain. 
  • Try to sleep on your side with a pillow between your knees. A poor sleeping position affects your health, rest, and recovery time and sets you up for more hip pain. 
  • Seek medical assistance if your pain is so severe it affects your daily life. 

+ 8 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Liddle, S.D. and Pennick, V. (2015). Interventions for preventing and treating low-back and pelvic pain during pregnancy. Cochrane Database of Systematic Reviews. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/26422811/ [Accessed 14 May 2021].
  2. ‌Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A. and Tan, A.K. (2018). Musculoskeletal pain and symptoms in pregnancy: a descriptive study. Therapeutic Advances in Musculoskeletal Disease, [online] 10(12), pp.229–234. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262502/ [Accessed 14 May 2021].
  3. American Pregnancy Association. (2017). Hip Pain During Pregnancy | American Pregnancy Association. [online] Available at: https://americanpregnancy.org/healthy-pregnancy/pregnancy-complications/hip-pain-during-pregnancy-7167/ [Accessed 14 May 2021].
  4. ‌Cronin, R.S., Li, M., Thompson, J.M.D., Gordon, A., Raynes-Greenow, C.H., Heazell, A.E.P., Stacey, T., Culling, V.M., Bowring, V., Anderson, N.H., O’Brien, L.M., Mitchell, E.A., Askie, L.M. and McCowan, L.M.E. (2019). An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position, Interactions with Fetal Vulnerability, and the Risk of Late Stillbirth. EClinicalMedicine, [online] 10, pp.49–57. Available at: https://pubmed.ncbi.nlm.nih.gov/31193832/ [Accessed 14 May 2021].
  5. ‌Mens JM (2017). Does a pelvic belt reduce hip adduction weakness in pregnancy-related posterior pelvic girdle pain? A case-control study. European journal of physical and rehabilitation medicine, [online] 53(4). Available at: https://pubmed.ncbi.nlm.nih.gov/28251846/ [Accessed 14 May 2021].
  6. ‌Elden, H., Ladfors, L., Olsen, M.F., Ostgaard, H.-C. and Hagberg, H. (2005). Effects of acupuncture and stabilising exercises as adjunct to standard treatment in pregnant women with pelvic girdle pain: randomised single blind controlled trial. BMJ, [online] 330(7494), p.761. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC555879/ [Accessed 14 May 2021].
  7. ‌Fältmarch, S., Perttilä, I., Tuomi, U., Kautiainen, H., Gissler, M., Pennanen, P., Eriksson, J.G. and Laine, M.K. (2019). Use of opioids during pregnancy and effects of pregnancy outcomes. Pharmacoepidemiology and Drug Safety, [online] 28(9), pp.1239–1245. Available at: https://pubmed.ncbi.nlm.nih.gov/31286617/ [Accessed 14 May 2021].
  8. ‌Dehghan, F., Haerian, B.S., Muniandy, S., Yusof, A., Dragoo, J.L. and Salleh, N. (2013). The effect of relaxin on the musculoskeletal system. Scandinavian Journal of Medicine & Science in Sports, [online] 24(4). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4282454/ [Accessed 14 May 2021].

Medically reviewed by:

Christina Cheung holds a Master’s of Pharmacy from the University of Bath (UK) and is a freelance writer specializing in medicine and science. With over a decade of experience as a community and hospital pharmacist both in the UK and abroad, she has dealt first-hand with patients facing medical difficulties and decisions. She now writes to promote medical health and wellness to better the community. Christina also has a published science blog with a passion for inspiring and encouraging medicine and science for kids and students. While not writing, she can be found strolling through the country parks with her family and pet dog.

Medically reviewed by:

Journal of Physical Education and Sport

Trusted Source

Go to source

SciELO - Scientific Electronic Library Online

Trusted Source

Go to source

African Journals Online

Non-profit Platform for African Journals

Trusted Source
Go to source

Journal of The American Board of Family Medicine

American Board of Family Medicine

Trusted Source
Go to source

Informit

RMIT University Library

Trusted Source
Go to source

European Food Safety Authority

Science, Safe food, Sustainability

Trusted Source
Go to source

OrthoInfo

American Academy of Orthopaedic Surgeons

Trusted Source
Go to source

American Academy of Family Physicians

Strengthen family physicians and the communities they care for

Trusted Source
Go to source

Agricultural Research Service

U.S. Department of Agriculture

Trusted Source
Go to source

The American Journal of Medicine

Official Journal of The Alliance for Academic Internal Medicine

Trusted Source
Go to source

National Institute on Alcohol Abuse and Alcoholism

Database From National Institute Of Health

Trusted Source
Go to source

Lippincott Journals

Subsidiaries of Wolters Kluwer Health, Inc.

Trusted Source
Go to source

National Institute on Aging

Database From National Institute Of Health

Trusted Source
Go to source

Translational Research

The Journal of Laboratory and Clinical Medicine

Trusted Source
Go to source

Cell

An All-science Publisher

Trusted Source
Go to source

Journal of Translational Medicine

BioMed Central

Part of Springer Nature
Go to source

Federal Trade Commission

Protecting America's Consumers

Trusted Source
Go to source

National Human Genome Research Institute

Database From National Institute Of Health

Trusted Source
Go to source

Food Production, Processing and Nutrition

BioMed Central

Part of Springer Nature
Go to source

BMC Gastroenterology

BioMed Central

Part of Springer Nature
Go to source

ACS Publications

A Division of The American Chemical Society

Trusted Source
Go to source

Annual Reviews

Independent, Non-profit Academic Publishing Company

Trusted Source
Go to source

PubChem

National Center for Biotechnology Information

National Library of Medicine
Go to source

PLOS Journals

Nonprofit Publisher of Open-access Journals

Trusted Source
Go to source

Thieme E-books & E-Journals

Peer-reviewed & Open Access Journal

Trusted Source
Go to source

European Journal of Agriculture and Food Sciences

Peer-reviewed International Journal Publishes

Trusted Source
Go to source

Royal Society of Chemistry Publishing Home

Chemical Science Journals, Books and Database

Trusted Source
Go to source

Frontiers

Publisher of Peer-reviewed Articles in Open Acess Journals

Trusted Source
Go to source

De Gruyter

German Scholarly Publishing House

Trusted Source
Go to source

Hindawi

Open Access Research Journals & Papers

Trusted Source
Go to source

Oilseeds and Fats, Crops and Lipids

EDP Sciences

Trusted Source
Go to source

Cambridge Core

Cambridge University Press

Trusted Source
Go to source

FoodData Central

U.S. Department Of Agriculture

Trusted Source
Go to source

Journal of the American Heart Association

Peer-reviewed Open Access Scientific Journal

Trusted Source
Go to source

National Center for Complementary and Integrative Health

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The Americans with Disabilities Act

U.S. Department of Justice Civil Rights Division

Trusted Source
Go to source

Journal of the Academy of Nutrition and Dietetics

Organization of Food and Nutrition Professionals

tr
Go to source

Sage Journals

Database From Sage Publications

Trusted Source
Go to source

National Institute of Drug Abuse

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The ClinMed International Library

A Repository and an Open Access Publisher for Medical Research

Trusted Source
Go to source

The Royal Society Publishing

United Kingdom's National Academy of Sciences

Trusted Source
Go to source

APA PsycNet

Database From American Psychological Association

Trusted Source
Go to source

The Pharma Innovation Journal

Peer-reviewed And Refereed Journal

Trusted Source
Go to source

Asian Journal of Pharmaceutical Research and Development

Peer-reviewed Bimonthly Journal

Trusted Source
Go to source

British Pharmacological Society

Journals - Wiley Online Library

Trusted Source
Go to source

American Psychological Association

Scientific and Professional Organization of Psychologists

Trusted Source
Go to source

AAP Publications

Database From American Academy of Pediatrics

Trusted Source
Go to source

Karger Publishers

Academic Publisher of Scientific and Medical Journals and Books

Trusted Source
Go to source

Cambridge University Press & Assessment

Database From Cambridge University

Trusted Source
Go to source

National Institute of Mental Health

Database From National Institute Of Health

U.S. Department of Health and Human Services
Go to source

MDPI

Publisher of Open Access Journals

Trusted Source
Go to source

Bulletin of the National Research Centre

Part of Springer Nature

Trusted Source
Go to source

The New England Journal of Medicine

Massachusetts Medical Society

Trusted Source
Go to source

Economic Research Service

U.S. DEPARTMENT OF AGRICULTURE

Trusted Source
Go to source

MedlinePlus

Database From National Library of Medicine

U.S Department of Health and Human Services
Go to source

National Institute of Health

An agency of the U.S. Department of Health and Human Services

Trusted Source
Go to source

Trusted Source

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The BMJ

Weekly Peer-reviewed Medical Trade Journal

The British Medical Association
Go to source

The British Psychological Society

The British Psychological Society is a charity registered in England

Database From Wiley Online Library
Go to source

National Heart, Lung, and Blood Institute

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

PubMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

DailyMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

Google Scholar

Go to source

Science.gov: USA.gov for Science

Government Science Portal

Go to source

ResearchGate

Social Network Service For Scientists

Find and share research
Go to source

American Heart Association

To be a rentless force for a world of longer, healthier lives

Go to source

BioMed Central

Research in progress

Go to source

JAMA Network

Home of JAMA and the Specialty Journals of the American Medical Association

Go to source

Springer Link

Database From Springer Nature Switzerland AG

Springer - International Publisher Science, Technology, Medicine
Go to source

ODS

Database from Office of Dietary Supplements

National Institutes of Health
Go to source

Federal Trade Commission

Bureaus of Consumer Protection, Competition and Economics
Go to source

Trusted Source

Database From U.S. Department of Health & Human Services

Governmental Authority
Go to source

Oxford Academic Journals

Oxford University Press

Trusted Source
Go to source

Taylor & Francis Online

Peer-reviewed Journals

Academic Publishing Division of Informa PLC
Go to source

WHO

Database from World Health Organization

Go to source

Journal of Neurology

Peer-reviewed Medical Journal

American Academy of Neurology Journal
Go to source

ScienceDirect

Bibliographic Database of Scientific and Medical Publications

Dutch publisher Elsevier
Go to source

Wiley Online Library

American Multinational Publishing Company

Trusted Source
Go to source

Centers for Disease Control and Prevention

U.S. National Public Health Agency

U.S Department of Health and Human Services
Go to source

Trusted Source

Database from U.S. National Library of Medicine

U.S. Federal Government
Go to source

U.S. Food & Drug Administration

Federal Agency

U.S Department of Health and Human Services
Go to source

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement