Hip discomfort and the strong urge to “pop” or crack the joint are frequent complaints during pregnancy. This sensation often feels like a misaligned joint that needs manual relief. While the desire to alleviate the pressure is understandable, forcefully manipulating the hip is unsafe and counterproductive. This guide explores the reasons behind this discomfort and provides safe, gentle alternatives to promote pelvic stability and alignment.
The Underlying Cause of Hip Discomfort During Pregnancy
The primary reason for hip and pelvic discomfort is the body’s physiological preparation for childbirth. The hormone relaxin is released early in pregnancy to soften and increase the flexibility of ligaments and connective tissues. This effect is most pronounced in the pelvic girdle, specifically the sacroiliac joints (SIJ) and the pubic symphysis.
This loosening of the pelvic joints causes hypermobility, meaning the joints move more than usual, leading to instability. The sensation of a “pop” or “click” is often the joint briefly shifting or the release of tension in surrounding muscles, not a true misalignment requiring forceful correction.
Compounding this joint laxity is the shifting center of gravity and increased body weight. As the uterus grows, the center of gravity moves forward, changing posture and increasing the load on the lower back and pelvis. This strain often leads to Pelvic Girdle Pain (PGP). The resulting imbalance causes stabilizing muscles to work harder, contributing to soreness and deep ache.
Important Safety Considerations for Self-Adjustments
Attempting to forcefully “pop” the hip is risky due to hormone-induced joint laxity. Since relaxin makes the ligaments flexible, applying sudden, strong pressure or twisting movements can push the joint past its safe range of motion. This aggressive movement can lead to further joint instability, muscle strains, or even a subluxation (a partial dislocation).
Forceful self-manipulation can worsen Pelvic Girdle Pain and cause long-term discomfort. Applying external force to an already hypermobile joint risks creating chronic instability rather than achieving alignment. Therefore, using external objects, performing sudden jerking motions, or having a non-professional attempt a manual adjustment must be avoided.
Gentle Techniques for Relief and Alignment
Safe, gentle movement and external support are the most effective ways to manage hip discomfort. Side sleeping with a pillow between the knees and ankles keeps the hips stacked and neutral, reducing strain on the SI joints. Keep the knees together when rolling over in bed or getting in and out of a car to prevent uneven strain on the pubic symphysis.
Gentle exercises focusing on pelvic mobility can alleviate tension without manipulation. The Cat-Cow pelvic tilt, performed on hands and knees, involves gently tucking the tailbone under on the exhale and lightly tilting it upward on the inhale. Initiate the movement from the pelvis and keep the neck neutral, avoiding excessive rounding of the back. This slow, controlled movement mobilizes the sacral region and provides relief to the lower back.
Another beneficial technique is the supported bridge pose. Lie on the back with knees bent, feet flat, and lift the hips slightly to slide a yoga block or firm pillow beneath the sacrum. This supported position allows the hips to gently open and the lower back to release tension. Simple stability exercises, such as Kegels and slow marching in place, help strengthen the core and pelvic floor muscles, which provide active support to the unstable pelvic joints.
External support can significantly aid stability. A maternity support belt or belly band can redistribute weight more evenly and help restore a balanced center of gravity. Wearing one during light activities provides compression and external stabilization to the pelvis, reducing the burden on the loosened ligaments.
When Professional Help is Necessary
While at-home techniques offer relief, persistent or escalating pain requires professional assessment. Physical Therapy (PT) is the most effective intervention for PGP and SIJ dysfunction. A prenatal physical therapist can provide manual therapy, prescribe specific exercises to strengthen the deep core and gluteal muscles, and offer custom strategies for daily activities.
Another option is prenatal chiropractic care, provided by a practitioner certified in pregnancy adjustments. These professionals use gentle, modified techniques designed for the pregnant body to safely restore movement to restricted joints. They avoid forceful twisting and manipulation, prioritizing the stability of hypermobile joints.
Certain “red flag” symptoms require immediate consultation with a medical provider. These include sudden, sharp, or debilitating pain that prevents weight bearing, or pain accompanied by fever or signs of infection. New or worsening pelvic pressure, especially if it radiates towards the thighs before 37 weeks, should also be reported immediately, as it can be a sign of preterm labor.