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22 Jan 2025
How to Address Hip Pain During Pregnancy

BY: cadminn

Featured

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Throughout pregnancy, a woman’s body undergoes profound changes as the body prepares for childbirth. For instance, hormonal and biomechanical shifts can lead to a variety of musculoskeletal issues, from swollen feet to lower back pain, with hip pain being particularly prominent due to the increasing strain from the growing baby. 

This discomfort is often linked to pelvic girdle pain (PGP), a condition characterised by pain around the pelvic area, affecting the sacroiliac joints at the back and the symphysis pubis joint at the front. This pain, in general, can radiate through the hips and thighs, significantly impacting daily activities and overall comfort.

Why Do I Have Hip Pain During Pregnancy?

While pelvic girdle pain doesn’t affect the baby directly, it can cause significant discomfort and complicate daily activities such as sleeping or moving around. After all, the primary symptom of PGP is pain, though it varies in intensity and nature—ranging from mild to severe and may present as either dull or sharp sensations. This discomfort might even start gradually or appear suddenly, persisting constantly or appearing intermittently.

You might notice pain in specific areas such as:

  • The front of your hips around the pubic bone.
  • Lower back on one or both sides.
  • Between your vagina and anus (perineum).
  • Your knees or thighs.

Additionally, you may experience:

  • Clicking or grinding sensations in the hips.
  • Increased pain during activities like climbing stairs, walking (especially on uneven surfaces), standing due to weight-bearing changes in the second and third trimesters, or moving your legs apart (such as when exiting a car).
  • Difficulty with activities that require balancing on one leg, like dressing or standing from a seated position.
  • Discomfort when turning over in bed.
  • Challenges with maintaining the ideal baby positioning for natural birth, which could affect the delivery process.

But what exactly triggers these painful conditions during pregnancy?

1. Relaxin

Relaxin is a pivotal hormone in pregnancy, primarily affecting the musculoskeletal system, which includes bones, ligaments, and other connective tissues. This hormone softens cartilage and tendons, allowing the hips to expand and widen to prepare for childbirth. However, the increased laxity in these structures can lead to discomfort and instability as it can lead to muscle and connective tissue strain as they work to adapt to the expanded range of motion. This often results in overworked and fatigued muscles and tissues surrounding the joints.”

Specifically, relaxin contributes to conditions such as dysfunction of the sacroiliac joints—critical weight-bearing joints in the hips—and symphysis pubis dysfunction, where the joints in the pelvic bones experience painful separation. 

2. Sciatica

Though sciatica is often associated with conditions like herniated disks in older adults, sciatica during pregnancy can manifest due to the expanding uterus exerting increased pressure on the sciatic nerve, which branches from the lower back into the buttocks and down each leg. This significant nerve is crucial for sensory functions and movement, aiding in activities such as standing, walking, and running. As the pregnancy progresses, the pressure on the sciatic nerve can bring about pain, numbness, and tingling that radiates from the hips down to the thighs and buttocks.

3. Round Ligament Pain

During the second trimester, many pregnant women may begin to experience sharp pains around their hips, groin, and abdomen due to the stretching of the round ligaments. These thick fibrous bands, which support the uterus and connect it to the pelvis, can become overly stretched as the uterus expands. The hormone relaxin, which loosens ligaments to prepare the body for childbirth, exacerbates this stretching, leading to sharp, aching, or pulling sensations. While not directly on the hip joint pain, round ligament pain often radiates to the front of the hips and can mimic or contribute to the overall hip discomfort experienced during pregnancy.

Addressing Hip Pain During Pregnancy

Several strategies can be leveraged to address hip pain experienced during pregnancy, ensuring comfort and mobility during this critical time. Some of these include:

Stretching

Engaging in light exercises and specific stretches could potentially benefit expectant mothers experiencing hip pain. Activities like prenatal yoga are particularly beneficial, as they involve gentle stretching and strengthening exercises tailored for pregnancy. 

For example, yoga poses such as Child’s Pose, Cat Pose, and gentle squats not only help stretch and stabilise the hip area but also enhance overall flexibility and relieve tension in the back and abdomen. These movements support better posture and reduce strain on the hips. 

However, always consult with a healthcare provider before beginning a new exercise regimen to ensure it’s appropriate for your pregnancy stage and fitness level.

OTC Pain Relievers

For persistent or severe hip pain, in some cases, physicians might suggest using over-the-counter pain medications to alleviate discomfort. Such medications can help manage pain but should be used judiciously and under close medical supervision to avoid any potential side effects. Therefore, it is crucial for pregnant women to adhere strictly to medical guidance when using any medication to ensure safety for both mother and child. 

Warm Bath or Compress

Applying warmth to affected areas can help alleviate hip pain during pregnancy, providing some level of soothing relief. However, when it comes to homemade warm compresses, like warm towels or hot water bags, take care not to place them directly on the skin or the abdominal area, especially near the foetus in the early stages of pregnancy. Instead, wrap them with a towel or handkerchief for added safety. 

Massages

Massages can effectively ease hip pain by relaxing tense muscles and improving circulation. To perform a safe and beneficial hip massage at home, lie on your side, cushioned by pillows for support. Your partner can gently massage around the hip area using a combination of pressure and stretching movements to relieve tension.

Disclaimer: While massages can provide relief, they should be done under appropriate guidance to ensure they are safe for pregnancy.

Prenatal Chiropractic Care

Prenatal chiropractic care offers a myriad of benefits, particularly in managing pregnancy-related discomforts. By focusing on the proper alignment of the spine and pelvis, chiropractic care ensures that the nervous system functions optimally, supporting overall bodily health. This tailored care involves gentle adjustments that are safe for both mother and child, easing common pregnancy ailments such as back pain and sciatica. 

At Chiro Time, our prenatal chiropractors conduct thorough examinations to customise care plans that address each patient’s unique needs. Our chiropractors are also trained in the Webster technique for pregnancy care, which addresses the pelvis and the sacroiliac joint, further improving dystocia, baby positioning, abnormal contractions, and the function of the uterus. Along with physical adjustments, our team provides valuable education on exercise, nutrition, and stress management to support a healthy pregnancy.

Talk to a Healthcare Provider About Hip Pain Concerns During Pregnancy

Navigating hip pain during pregnancy requires more than just home remedies; it’s crucial to consult with healthcare professionals who specialise in prenatal care. Timely medical guidance ensures that you manage your symptoms effectively while safeguarding your health and that of your baby. 

At Chiro Time, we’re equipped to provide you with chiropractic care and advice tailored to your pregnancy needs.

Reach out to us to explore how our chiropractic services can support you in managing pregnancy-related hip pain safely and effectively.