Hip pain in pregnancy: What you need to know
Are you getting hip pain when you’re lying on your side in bed?
So then you turn over, only to get hip pain on the other side?
It’s frustrating, hey!
Many pregnant mamas experience this very same thing, so you are not alone. Read on to get a better understanding of why this happens and what you can do to improve it.
What causes hip pain during pregnancy?
During pregnancy your body changes shape, you gain weight and your centre of gravity changes with your growing belly. You are also flooded with pregnancy hormones that cause systemic (this means it affects your whole body) laxity in your ligaments.
As a result, you have less stability around the pelvis.
But you want and need stability. So in an attempt to improve the stability around your hips and pelvis, you get an increase in tension in your glutes (buttock muscles) and the TFL/ITB (muscles down the side of your hip/thigh).
The increase in tension in these supporting muscles end up compressing the hip.
When you lie on your side in bed you are then further compressing the hip, resulting in pain.
But there are strategies to help reduce this discomfort and help you get a better sleep!
Tips to Reduce hip pain
1. See a Women’s Health Physio
Treatment will include soft tissue therapy to help release the muscles around your pelvis and hips, reducing that compression around the hip.
2. Release the muscles around the hips and pelvis
Use a spikey ball to release your glutes. You can do this on the ground in the first trimester and after that you can do so by leaning against the wall with ball between wall and buttocks. Also roll out your ITBs (side of your thighs) and stretch your hips, glutes, legs and lower back.
3. Work on improving your pelvic and hip stability.
Do this by strengthening your core and glutes. Our Online Strong Mama Program, is the perfect way to do this. It’s never too early or late to start!
4. Adjust your sleeping position to find a more comfortable way to sleep.
You can have a pillow under/ supporting your belly and ¼ turn forwards, taking some of the pressure off your hip
You can have a pillow behind your back/pelvis and ¼ turn backwards so you take the pressure off your hip (but you are not lying on your back)
Consider using a softer mattress top or egg shell foam mattress
5. Magnesium
Consider taking magnesium in the evening before going to bed to help relax your muscles, and in turn reduce tension on your hips. Check with your pharmacist for advice, otherwise @bioceuticals Ultramuscleze Night is a great option.
5. Wear supportive shoes through the day.
Hopefully this post helps ease that ache!
As always please reach out of you have any questions.
P.S. Don’t forget to grab a copy of our free pregnancy e-book. It talks you through our top 5 tips to have a smoother pregnancy, easier labour and speedier postnatal recovery.