How To Relieve Hip Pain In Pregnancy?

If you are experiencing hip pain in pregnancy, you’re not alone. 

Around 20 percent of women experience hip pain during pregnancy. The pain may be focused on the sides or the back of the hip. It might be dull or sharp, and come on gradually or suddenly.

Here are a few things you can do at home that may help you learn how to manage and prevent hip pain during pregnancy.



Stretching and yoga may help loosen tight hips and provide pain relief. Yoga is a good exercise in pregnancy since it’s gentle and low-impact. Certain forms of yoga such as hot yoga are not recommended in pregnancy. You can find many free online videos of yoga poses intended to help with hip and back issues during pregnancy, but it’s advisable to do the practice with the help of a certified Yoga Teacher.


Body pillow

Place a body pillow, put it between your knees, and a bit under the belly. After a week, the pain in your hips should begin to disappear as your spine recovers from poor alignment, and it can help realign your pelvic bones. It relieves some of the pulling effects that your growing belly can have on your hip and back ligaments.


Prenatal belt

A pelvic belt is a device that women can use to help support their hips during pregnancy. Wear a prenatal belt around your hips, under your belly. This can have a positive effect on the body during pregnancy and could help treat hip pain. It can help stabilize your hips.


Warm compresses

A warm compress is an effective way to help relieve hip pain during pregnancy. You can make one by dampening a towel with warm water.

Alternatively, they can buy a compressor or heating pad online or at their local pharmacy to apply heat to the hips.

You should use a warm compress rather than cold when applying temperature treatment for hip pain. A warm compress helps to bring blood flow to the hip region. It also lessens stiffness in the joint and muscle spasms.

When using a warm bath for pain relief, make sure the water isn’t too hot. It should be warm enough that you don’t feel cold, but it should not raise your body temperature. You can also add half a cup of Epsom salts to release your tight muscles.



Exercise can include walking, swimming, and other light-to-moderate activities. One major benefit of exercise is that it prevents extra weight gain, which puts additional pressure on the hips.

Yoga, particularly a prenatal yoga class is a good option for pregnant women. Different yoga poses stretch the hips that may be sore due to pregnancy aches and pains.


Sleep position

Finding a comfortable sleeping position during pregnancy is a problem as the baby grows. Hips pain while pregnant can be minimized while sleeping. 

  • Sleep on your side
  • Bend the knees
  • Place a pregnancy pillow for pain between your knees while sleeping
  • Add additional pillows as needed under the abdomen or behind the back


Walk engaging your glute muscles

You need to pay more attention to your posture throughout the day. As your belly gets bigger, it’s very comforting to arch your back more and tilt your pelvis forward. Engage your glute muscles with each step and lengthen your tailbone by tucking your pelvis in. This will help with pain and hopefully help you transition faster postpartum after you have had the baby.


Avoid anything that makes the pain worse

As well as doing things that help ease hip pain, you should completely stop doing anything that may make it worse, such as carrying heavy bags of shopping or doing heavy-duty chores around the house. This might include pulling a vacuum or doing any cleaning with heavy buckets or equipment. You should also avoid walking upstairs too often, or sitting or standing for long periods.


Hip pain is a reality of pregnancy, especially as the delivery date draws closer. If you’ve tried everything above and nothing seems to give you relief, remember being uncomfortable during pregnancy is normal and hip pain won’t last forever.


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