Hip pain commonly occurs during pregnancy. According to the American Pregnancy Association, hip pain during pregnancy results from the round ligament stretching to accommodate the growing uterus. The round ligament supports the uterus and connects the front of the uterus to the groin. Some gentle stretches and exercises may alleviate round ligament pain and the associated hip pain during pregnancy. Hip pain during pregnancy may also result from increased weight as well as an altered gait. Always consult with your doctor before initiating a new pregnancy exercise or stretching routine.
Kneeling Stretch
A commonly used exercise for pregnancy hip pain is a simple kneeling stretch, according to the American Pregnancy Association. Perform this stretch by positioning yourself with your hands and knees on the floor. While keeping your backside in the air, slowly lower your head toward the floor. Take care not to move too quickly as this may increase round ligament pain or result in a pulled muscle. Repeat the stretch as necessary when you experience hip pain.
Hip Flexor Stretch
The hip flexor stretch is performed by placing one foot on the seat of a straight-back chair. You may wish to hold on to another person or the back of another chair for balance. After placing your foot on the seat of the chair, raise your opposite arm over your head. Lean your hips forward toward the chair and keep your back straight. Stretch sideways by reaching your arm over your head. Hold for a few seconds and repeat up to 10 times. Repeat this same exercise with the opposite side.
Sitting Stretch
A simple sitting stretch may help relieve hip discomfort during pregnancy. Sit on the floor with your knees apart and feet together in the butterfly position. Pull your feet in toward your body as much as possible without causing discomfort. Slowly lean forward until you feel some mild stretching in your hip or groin area. Hold this position for up to five seconds and then sit upright. Repeat this stretch up to 20 times or as tolerated.
