Hip discomfort is a frequent experience during pregnancy, affecting approximately 32% of individuals. This pain can manifest in various ways, from a dull ache to sharp sensations, and often becomes more noticeable in the second and third trimesters as the body undergoes significant changes. Understanding common causes and management strategies can provide relief.
Common Reasons for Hip Discomfort
Hormonal shifts are a primary contributor to hip pain in pregnancy. The body produces a hormone called relaxin, which increases during gestation. Relaxin’s purpose is to soften and loosen ligaments and connective tissues, especially those in the pelvis, to prepare the body for childbirth. This increased joint mobility, however, can lead to instability and strain on the muscles and joints, including those in the hips.
Increased body weight during pregnancy places additional stress on hip joints and supporting structures. As the fetus grows, the pregnant individual’s center of gravity shifts forward, altering posture and gait. This change in body mechanics can lead to an increased load on the hips.
Pressure on the sciatic nerve can also cause hip pain that radiates from the lower back through the hip and down the leg. The growing uterus can compress this nerve, leading to pain, numbness, or a tingling sensation in the buttocks, hips, and thighs. This condition, known as sciatica, is more common in the third trimester.
Symphysis Pubis Dysfunction (SPD) is another common cause of hip discomfort. This condition occurs when the ligaments around the pubic joint become overly relaxed and unstable. SPD can cause pain in the pubic area that may radiate to the upper thighs and perineum, often worsening with activities such as walking, climbing stairs, or turning in bed.
Managing Hip Pain
Adjusting posture and body mechanics can alleviate hip pain. Maintaining good posture while sitting, standing, and lifting helps distribute weight evenly and reduces strain on the hips. Using supportive cushions when sitting and wearing flat, supportive shoes with good arch support can contribute to proper alignment and reduce impact on the hips.
Modifying sleeping positions can provide relief. Side sleeping is generally recommended during pregnancy, particularly on the left side, as it optimizes blood flow. Placing a pillow between the knees helps keep the hips and spine aligned, reducing pressure on the hip joints. Pregnancy pillows that support the belly and back improve comfort.
Gentle exercise and stretching benefit hip pain management. Low-impact activities such as walking, swimming, or prenatal yoga can strengthen muscles, improve flexibility, and reduce tension in the hips. Specific stretches like the Cat-Cow pose, Figure 4 stretch, or Pigeon pose target hip flexibility and provide relief.
Support garments, such as maternity belts or belly bands, can support the growing abdomen, redistributing weight and taking pressure off hips and lower back. These belts can provide pelvic stability, particularly helpful for conditions like SPD. Applying heat or cold therapy can soothe hip discomfort; a warm compress relaxes muscles and improves blood flow, while an ice pack reduces inflammation.
When to Consult a Healthcare Provider
While hip pain is common during pregnancy, certain symptoms warrant medical attention. Consult a healthcare provider if pain is severe, debilitating, or sudden. Pain significantly interfering with daily activities, or not relieved by rest or home remedies, also requires evaluation.
Seek medical advice if hip pain is accompanied by fever, redness, swelling, numbness, or tingling. If unable to bear weight on one leg, contact a healthcare provider.
Concerns about preterm labor also prompt medical consultation. Hip pain, particularly pressure or an achy feeling in the pelvis or lower belly, combined with symptoms like regular contractions, changes in vaginal discharge (clear, pink, or brown), or a dull lower backache before 37 weeks of pregnancy, may indicate preterm labor. A healthcare provider can assess these symptoms.