Pregnancy is a transformative journey that brings both joy and a fair share of physical changes. One of the most common discomforts many pregnant women experience is hip pain, affecting nearly a third of all expectant mothers at some stage. Pregnancy hip pain often results from the body’s natural response to carrying new life, combined with the hormonal and postural shifts that occur.

For some, it may simply be a mild ache; for others, it can be a persistent pain affecting mobility and comfort. In recent years, more women are seeking natural, effective solutions like chiropractic care to manage and relieve this pain. In this article, we’ll discuss why hip pain is common during pregnancy, explore its causes and symptoms, and see how chiropractic care, such as that offered at Flynn Chiro in Melbourne CBD, can help provide relief.

Is Hip Pain Normal During Pregnancy?

Hip pain is indeed a common complaint among pregnant women and can begin at various points in the pregnancy. While some women start to feel discomfort in the hips as early as the first trimester, it’s more common for the pain to arise or worsen as pregnancy progresses into the later trimesters.

In the early stages, changes in posture and hormone levels can subtly affect the alignment and stability of the pelvis, sometimes causing left-sided hip pain or generalised aching. By the second trimester, the body’s expanding weight can strain the hips further, while in the third trimester, as the baby grows and puts pressure on the pelvis, hip pain may become more frequent and intense.

Pregnancy-related hip pain usually results from physical changes that are quite normal, but it’s essential to be aware of when the pain might be cause for concern. If hip pain becomes very sharp, persistent, or is accompanied by other symptoms, it’s wise to consult a medical professional to rule out conditions like sciatica, joint disorders, or other complications that may require specific attention.

Common Causes of Hip Pain During Pregnancy

Common Causes of Hip Pain During Pregnancy

Understanding the primary causes of hip pain during pregnancy can help you manage it effectively. Here are some of the most common reasons why expectant mothers experience hip pain:

1. Hormonal Changes (Relaxin)

During pregnancy, the body produces a hormone called relaxin, which helps relax the ligaments and joints to prepare the pelvis for childbirth. While this is essential for delivery, it can also make the joints, particularly around the hips, more prone to instability and discomfort.

2. Weight Gain and Body Adjustments

The natural increase in body weight that occurs during pregnancy adds additional pressure on the hips and pelvis. This added strain can contribute to discomfort, especially in women who may already have alignment issues in the lower back or hips.

3. Posture and Physical Demands

Changes in posture are another contributing factor to hip pain. As the baby grows, many women naturally adjust their stance to accommodate their changing centre of gravity, often resulting in a tilted pelvis and rounded shoulders. This posture can put strain on the hip flexors and muscles supporting the pelvis.

4. Sleeping Position

Many pregnant women find that sleeping becomes uncomfortable, especially when lying on one side. Side-sleeping, although commonly recommended, can create hip pain due to prolonged pressure on one side and misalignment of the spine and pelvis.

5. Transient Osteoporosis

Although rare, some women develop transient osteoporosis in the hip during pregnancy. This temporary bone loss can make the hip joint more susceptible to pain and discomfort.

Symptoms of Pregnancy-Related Hip Pain

Pregnancy-related hip pain can vary from mild discomfort to more pronounced pain that interferes with daily activities. Many women report that the pain is most noticeable during or after certain activities, such as walking, sitting for extended periods, or lying in a particular position. Common symptoms include:

1. Pain While Walking

Hip pain often worsens with movement, especially walking, as this requires engagement and stabilisation of the pelvis. Some women feel a persistent ache in the outer hip that becomes more intense with movement.

2. Soreness After Prolonged Sitting

Sitting in one position for an extended time can lead to stiffness and a dull ache around the hips. This pain is often caused by tight hip flexors and lower back muscles that can’t support the additional pregnancy weight without discomfort.

3. Generalised Hip and Lower Back Ache

Many women experience an ache that spans from the lower back to the hips. This type of discomfort is usually due to muscle strain around the pelvis and lower back as they attempt to stabilise the growing baby’s weight.

While these symptoms are common, it’s important to monitor the intensity and location of the pain. Severe pain or discomfort on one side could indicate sciatica, which might require specialised attention.

How to Relieve for Hip Pain During Pregnancy

Finding relief for hip pain is a priority for many expectant mothers. While some discomfort is expected, there are safe and effective ways to minimise it.

Safe Sleeping Positions

Sleep positioning can significantly impact hip pain. Using a body pillow or pregnancy pillow between the knees and ankles can help keep the hips aligned while side-sleeping, reducing pressure on the hip joints.

Home Remedies for Relief

Simple home remedies can make a difference. Applying a warm compress or taking a warm bath can help relax the hip muscles, while wearing a pelvic support belt can offer extra stability. Always consult a doctor before using any over-the-counter medications, even if they are generally considered safe for pregnancy.

Gentle Exercise and Stretches

Gentle exercises for hip pain can help loosen tight muscles and relieve discomfort. Yoga poses such as Cow Pose, Child’s Pose, and Bound Angle Pose are generally safe and can help stretch and open the hips. Other exercises, like the Pigeon Pose and Figure 4 stretch, also effectively relieve hip tension, provided they are done with proper form and with a healthcare provider’s approval.

How to Prevent Pregnancy Hip Pain During

Although it may not be possible to prevent all hip pain, a few lifestyle adjustments can significantly reduce discomfort:

  • Good Posture and Body Mechanics: Maintaining a neutral spine and balanced posture while standing and sitting can prevent additional strain on the hips. Gentle pelvic tilts and core engagement exercises can help improve posture.
  • Daily Movement and Stretching: Regular, gentle movement keeps the muscles surrounding the hips loose and supportive. Incorporating light stretching throughout the day can prevent stiffness.
  • Avoiding Prolonged Sitting or Standing: Avoid staying in one position for too long, as this can strain the hips and lower back. Take regular breaks to stretch and shift positions.
  • Supportive Footwear: Wearing supportive shoes can help maintain proper posture and balance, reducing stress on the hips and pelvis.

Can a Chiropractor Help with Pregnancy Hip Pain?

chiropractor care for pregnancy hip pain

For many women, chiropractic care can be a valuable solution for managing hip pain during pregnancy. Chiropractors who are experts in prenatal care use gentle, safe techniques to adjust and align the pelvis, reduce joint stiffness, and relieve muscle tension. A trained chiropractor can apply pressure or make subtle adjustments that realign the pelvis and reduce strain on the hip muscles, providing relief without medication.

Chiropractic care also focuses on improving posture and mobility, which can reduce stress on the hips. Additionally, chiropractors often incorporate soft tissue work to relieve tension in the hip flexors and surrounding muscles. This holistic approach not only targets the immediate pain but can also prevent further issues as the pregnancy progresses. For expectant mothers in Melbourne, Flynn Chiro in Melbourne CBD offers professional and compassionate chiropractic care tailored to the unique needs of pregnant women.

When to See a Doctor for Pregnancy Hip Pain

While hip pain during pregnancy is often manageable, there are cases when a doctor’s input may be necessary. If hip pain becomes very intense, is localised to one side, or is accompanied by numbness or a sharp, shooting pain, it may indicate sciatica, nerve compression, or other conditions requiring medical intervention. It’s best to consult a healthcare provider for persistent or severe symptoms to ensure you receive the correct treatment.

Final Thoughts

Hip pain is a common experience for many pregnant women, but it doesn’t have to overshadow the joy of pregnancy. By making small adjustments to posture, incorporating gentle stretches, and exploring natural treatment options like chiropractic care, you can manage and relieve hip discomfort effectively. For those seeking holistic support, Flynn Chiro in Melbourne CBD provides expert chiropractic care to help alleviate pregnancy-related hip pain, ensuring you can enjoy a more comfortable and supported pregnancy journey.