“Mom hip” describes hip pain or discomfort mothers experience, often due to physiological changes from pregnancy and childbirth, and the physical demands of infant care. This discomfort, sometimes called pelvic girdle pain (PGP), is common. Studies show about 32% of pregnant individuals experience hip pain, which can linger or begin postpartum, affecting daily life. This article covers the causes of hip pain in mothers, relief strategies, and prevention methods.
Common Causes of Hip Discomfort
Hip discomfort in mothers often stems from hormonal shifts and biomechanical changes during pregnancy and postpartum. The hormone relaxin softens pelvic ligaments, increasing joint flexibility for childbirth but also causing hip and pelvic instability. As pregnancy advances, the growing uterus and shifting center of gravity alter posture, increasing the lower back curve and stressing hip joints. Postpartum, weakened abdominal and pelvic floor muscles can further compromise stability.
The physical demands of motherhood also contribute to hip pain. Repetitive tasks like lifting or carrying a baby, or prolonged nursing positions, create uneven pressure and strain. These activities can worsen muscle imbalances, such as tight hip flexors or weak gluteal muscles, leading to discomfort and reduced hip function.
At-Home Relief Strategies
Specific stretches and strengthening exercises can alleviate hip discomfort. Gentle stretches like the hip flexor, piriformis, or figure-four stretch improve flexibility and reduce muscle tightness.
Targeted strengthening exercises restore pelvic stability and support hip joints. Exercises such as glute bridges, clam shells, and pelvic tilts strengthen core and gluteal muscles, often weakened postpartum. These movements re-establish muscle balance, supporting the hip.
Correcting daily posture is another effective at-home strategy. When sitting, maintain an upright posture with feet flat and lower back supported. When standing, distribute weight evenly. Use proper body mechanics and ergonomic adjustments for baby tasks to minimize hip stress.
Beyond exercises and posture, self-care techniques offer relief. Apply heat or cold therapy to reduce pain and inflammation. Gentle massage, self-administered or with a foam roller, can release tight muscles. Supportive footwear and ergonomic adjustments, like changing table height, also contribute to comfort.
Professional Care Options
When self-care measures prove insufficient for persistent or severe hip pain, consulting a healthcare provider is a logical next step. A medical professional can accurately diagnose the underlying cause of the hip pain, which might involve a physical examination or, in some cases, imaging studies. They can also rule out less common conditions that might present as hip discomfort.
Physical therapy plays a central role in professional care for “mom hip” pain. A physical therapist can design a personalized exercise program that targets specific muscle weaknesses or imbalances identified during an assessment. This may include specialized exercises, manual therapy techniques to improve joint mobility, or even dry needling to address muscle knots. The goal is to restore strength, flexibility, and proper movement patterns to the hip and pelvis.
Chiropractic care is another option that some mothers explore for hip pain. Chiropractors focus on spinal and joint alignment, and they may perform adjustments to address misalignments in the pelvis or lower spine that could contribute to hip discomfort. This approach aims to improve overall joint function and reduce nerve irritation.
In certain situations, medical interventions might be considered, though they are less common for initial “mom hip” issues. These could include pain medication to manage acute symptoms or, in rare and specific cases, injections to reduce localized inflammation. However, these are generally considered after conservative treatments have been explored.
Long-Term Prevention
Maintaining hip health and preventing the recurrence of discomfort involves ongoing attention to core and gluteal strength. Regular engagement in exercises that strengthen the deep abdominal muscles and glutes helps stabilize the pelvis, providing a robust foundation for hip movement. Consistency in these exercises helps counteract the effects of daily activities that can strain the hips.
Sustaining good posture in all daily activities is another important preventative measure. This includes being mindful of how one stands, sits, and moves throughout the day, especially when performing tasks related to childcare. Consciously engaging core muscles and maintaining a neutral spine can reduce undue stress on the hip joints and surrounding ligaments.
Ergonomic considerations within the home and during childcare routines are also beneficial for long-term prevention. Practicing safe lifting techniques, such as bending at the knees and engaging the core when picking up a child, protects the back and hips. Adjusting the height of strollers, car seats, and changing tables to minimize awkward bending or reaching can also significantly reduce cumulative strain.
Gradually returning to exercise postpartum, rather than rushing into strenuous activities, allows the body adequate time to heal and rebuild strength. Listening to one’s body and progressing activity levels thoughtfully helps prevent overload and potential injury to the recovering hip and pelvic structures. Prevention is an ongoing process that integrates these practices into a mother’s daily life, supporting sustained hip health.