How To Manage Hip Pain During Pregnancy: Top Strategies

Executive Summary

• Hip pain during pregnancy is commonly caused by hormonal changes, posture shifts, and fluctuations in weight that can occur, especially during the second and third trimesters.
• To ensure pregnancy hip pain does not significantly affect daily comfort and mobility, you should implement safe pain relief strategies, such as stretching, engaging in physical therapy, and wearing supportive gear.
• Staying hydrated, maintaining a healthy weight, staying physically active, practicing good posture, and prioritizing rest can also help pregnant people ease their hip discomfort.
• While mild pregnancy-related hip pain is normal, a healthcare provider should evaluate severe, persistent, or disabling hip pain during pregnancy to rule out serious conditions and guide safe treatment.

What to Know About Hip Pain During Pregnancy

Many expectant mothers experience hip pain during pregnancy, especially in the second and third trimesters, due to the natural adjustments the human body makes to accommodate a growing baby. More specifically, most pregnancy hip pain stems from hormonal shifts, weight gain, or changes in posture.

Depending on the cause of the discomfort and various individual factors, hip pain in pregnancy can range from a dull ache to sharp pain. In turn, it may interfere with walking, sleep, or other daily activities. Therefore, managing hip pain in pregnancy is crucial—it can help promote maternal comfort and safeguard the health of both the mother and their baby. 

Making changes to your daily habits, such as regularly practicing gentle movement, implementing suitable sleep support, and following proper medical guidance, can help reduce discomfort and keep you active throughout your pregnancy. This guide will explore the most common causes of pregnancy-related hip pain and outline safe, effective relief strategies that you can try after receiving approval from a qualified medical provider.

Common Causes of Hip Pain During Pregnancy

Hip pain can be the result of the various bodily and habitual changes that occur during pregnancy. Some examples of frequently cited causes of pregnancy hip pain include:

• Hormonal changes – During pregnancy, the body increases its levels of relaxin, a hormone responsible for loosening the ligaments in your pelvis to prepare for childbirth. Still, this can lead to instability and pain in the hip joints.
• Weight gain and posture shifts – As your belly grows, your center of gravity shifts—the postural compensation that comes with extra weight can apply additional pressure to your hip joints.
• Sleeping positions – Many medical professionals recommend side-sleeping to their pregnant patients. Nevertheless, this position can place direct pressure on whichever hip joint you’re lying on.
• Pelvic misalignment and sciatica – Changes in your pelvic alignment can lead to nerve compression or sciatica, which is known to cause pain to radiate throughout the hips and legs.

In addition to the potential causes mentioned above, an underlying medical condition, such as hip bursitis, may be the reason for hip pain during pregnancy, making it essential to consult a qualified medical provider for an evaluation.

Safe and Effective Pain Relief Strategies

If you’re dealing with pregnancy hip pain, you should work with a medical provider to build a routine filled with safe and natural strategies that can help reduce discomfort. The medical professional may recommend some of the gentle movements, sleep support, and targeted therapies mentioned below to help you manage the pain effectively.

Stretching and Gentle Exercise

Targeted stretches during prenatal yoga and pilates sessions can lead to a wide range of joint-related benefits, from improving flexibility and strengthening stabilizing muscles to easing hip tension. Some examples of at-home stretches for hip pain that you can try include:

• Butterfly poses
• Pelvic tilts
• Hip flexor stretch in lunge position

For many pregnant people, the stretches above can help open the hips and reduce stiffness. Additionally, low-impact exercises such as swimming or walking are also considered a practical way of maintaining mobility without straining your joints.

Sleep Support and Positioning

Sleeping on your side is usually recommended for pregnant people. Nevertheless, it is essential to use sleep support to avoid placing unnecessary pressure on your hip joint in this position. 

For instance, you can place a pillow between your knees and under your belly to help keep your hips aligned. For optimal results, consider purchasing a pregnancy pillow, specifically designed to provide much-needed support for the hips and pelvis while sleeping. 

In addition to pillow support, selecting a firm mattress can also enhance sleep comfort. If purchasing a new mattress is not an option, consider adding a supportive mattress topper to your existing mattress.

Chiropractic or Physical Therapy

Many people opt for prenatal chiropractic care to help realign their pelvis and relieve joint pressure. Be sure to use only certified practitioners—these professionals rely on gentle, time-tested techniques tailored to meet the needs of pregnant individuals.

Physical therapy can also help manage joint pain by guiding you through exercises that strengthen the pelvic floor, improve posture, and support your hips throughout each trimester. Some people may opt for aquatic therapy, which is a step beyond traditional physical therapy. The buoyancy of water reduces joint strain, facilitating safer, low-impact movement that can ease hip pain and improve mobility during pregnancy.

Warm Compress or Prenatal Massage

Applying a warm compress to the hips for short 15-minute increments can improve blood flow and encourage tense muscles to relax. However, it is vital to ensure the compress is warm, not hot, to avoid irritation and further discomfort.

Another way to soothe the hip joint and surrounding muscles is to schedule a prenatal massage with a certified therapist. Not only can a prenatal massage help alleviate hip pain, but it can also promote overall relaxation throughout the body. As always, double-check that your provider is trained in pregnancy-safe techniques before following through with your appointment.

Support Belts and Proper Footwear

Some expecting mothers utilize maternity support belts to help stabilize their pelvis and reduce pressure on the hips. Although these tools can also help provide comfort while the individual is sitting down, they are especially beneficial during movement.

When moving around, it is also important to wear properly fitted and cushioned footwear. Selecting shoes with good arch support and sufficient shock absorption can minimize joint strain. All pregnant individuals should avoid high heels or unsupportive sandals, as they can negatively impact posture, increase pressure on weight-bearing joints, and increase the risk of falling.

Final Tips for Managing Discomfort

In addition to the pain management techniques mentioned above, some other ways you can address hip-related discomfort during pregnancy include:

• Staying hydrated – Drinking plenty of water throughout the day can reduce inflammation and help lubricate joints, promoting overall joint health.
• Monitoring weight gain – Weight gain is a natural part of pregnancy, but ensuring your weight gain is steady and healthy can help you avoid placing unnecessary pressure on the hips.
• Staying physically active – Engaging in daily gentle movement helps prevent stiffness and maintain circulation, improves your mood and energy levels, and promotes better sleep, all of which contribute to effective pain management.
• Being mindful of your posture – When standing upright, avoid tilting your hips forward or arching your back excessively to keep weight evenly distributed across your joints.
• Switching things up – If you are sitting or standing for extended periods, you should take regular breaks to stretch and adjust your posture.

When to See a Healthcare Provider

While most instances of mild, periodic pregnancy hip pain are considered typical and relatively harmless, specific severe symptoms should raise concern. Some examples of circumstances that warrant contacting your provider are:

• If hip pain becomes severe or persistent
• If you experience numbness, tingling, or weakness in your legs
• If you are struggling to walk or stand
• If your hip pain disrupts your sleep or daily activities
• Before starting any new exercise or treatment

During your assessment, your provider may recommend imaging, physical therapy, or other interventions tailored to your individual needs. The Joint Replacement Center of Scottsdale’s knowledgeable team can explore non-invasive, pain-reducing alternative joint therapies, such as pulsed electromagnetic field (PEMF) therapy, to see if you are a good candidate. 

For severe situations that are rooted in underlying conditions like degenerative joint diseases, our joint specialists also offer minimally invasive hip replacement surgery that can provide long-term relief. Nevertheless, it is usually recommended to hold off on elective procedures until after the child’s birth.

Prioritize Safety When Managing Hip Pain

Unfortunately, hip pain during pregnancy is common because of the wide range of bodily changes that occur throughout each trimester, especially the last two, such as hormonal changes and significant weight gain.

Nevertheless, pregnancy hip pain may be manageable if you employ the right strategies and equipment, such as targeted stretches, supportive sleep tools, physical therapy, and chiropractic care. 

Sometimes, mild, occasional pregnancy hip pain is normal. However, if hip pain in pregnancy stages is severe or persistent, the expecting mother should consult medical professionals, such as the joint specialists at the Joint Replacement Center of Scottsdale, for tailored advice. Contact our team for expert-level medical support and personalized care. We’re here to help you address hip pain as you move through pregnancy to ensure you are as comfortable and safe as possible.