Many women experience hip pain during pregnancy. Hip pain is usually worse at night and can prevent you from getting restful sleep. While it's normal to experience some pain during pregnancy, self-care techniques and stretching exercises can alleviate hip pain. Additionally, physical therapy may help restore your range of motion, reduce hip pain and allow you to resume your normal activities.
Facts about Hip Pain and Pregnancy
Hip pain during pregnancy doesn't just affect your hips. According to Joseph F. Audette and Allison Bailey in their book, "Integrative Pain Medicine: The Science and Practice of Complementary and Alternative Medicine in Pain Management," hip pain during pregnancy can also radiate to other areas of your body, often causing pain in your sacroiliac joint and buttocks. There are several causes of hip pain during pregnancy, including hormonal changes that loosen the joints and ligaments supporting your hips and pelvis. Weight gain can cause hip pain,as your pelvis must support the additional weight of the fetus. Additionally, postural changes are another frequently overlooked cause of hip pain during pregnancy. As your body adapts to the growing baby, you may unintentionally change your posture to accommodate your extra weight.
Self Care Techniques
Hip pain during pregnancy can often be alleviated or reduced by following a few basic self-care techniques. According to BabyCenter, you can reduce hip pain while sleeping by adjusting your position and using a pillow for support between your legs. For most women, an adjustment in sleeping posture means sleeping on your side with bent legs, although you should assume the position that you find most comfortable. Heat is also often beneficial. Lying on a heating pad or using a hot water bottle on your hips can relax your muscles and alleviate pain. Maintain proper posture while sitting and avoid sitting with crossed legs.
Physical Therapy
Physical therapy may help by teaching you specific stretches and exercises to help reduce many of the common causes of hip pain during pregnancy. According to the American Pregnancy Association, a physical therapist can work with you to develop a treatment plan to reduce your level of pain. A typical treatment plan will incorporate components such as education about proper posture and joint alignment and exercises to increase muscle strength and flexibility.
Hip Stretches for Pain Relief
Specific stretches may help reduce pain and open your pelvic area, alleviating discomfort in this region. Yoga stretches that open your hips, such as the butterfly pose, may be particularly beneficial for reducing hip and pelvic pain during pregnancy. To perform the butterfly pose, sit with your back against a wall. Bend your knees and bring the soles of your feet together, allowing your knees to fall away from each other toward the floor. Hold the soles of your feet with your hands. Rest your back against the wall for support. Do not strain in this pose, and stop if you experience discomfort.
References
- BabyCenter: Painful Hips in Pregnancy
- "Integrative Pain Medicine: The Science and Practice of Complementary and Alternative Medicine in Pain Management"; Joseph F. Audette and Allison Bailey; 2008
- American Pregnancy Association: Pregnancy and Physical Therapy
- "Yoga Journal"; Prenatal Yoga: 20 Postures; Sandi Jordan; May 1982
