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Managing Hip Pain After Pregnancy

Managing Hip Pain After Pregnancy: A Comprehensive Guide to Comfort and Recovery

Hip pain after pregnancy is the most common issue faced by the mothers of the newborn. Pregnancy and childbirth are experiences that bring many emotions, joy and expectation as well as challenges and pain. Post-pregnancy hip pain for many mothers impacts negatively on their health. In this detailed guide we as an expert in this field will explains the numerous aspects involved in painful hips after delivery, including workable solutions, expert recommendations, tips, and techniques on how to overcome the pain. This is what we are aiming for, ensuring that there is an easier recovery phase for you so that you can fully enjoy the new motherhood role.

What is Postpartum Hip Pain? 

Postpartum hip pain is when a woman feels pain or discomfort in her hip area after giving birth. This can happen because of the changes that occur in a woman’s body during pregnancy and the stress of giving birth. The pain can feel like aching, soreness, stiffness, or sharp pains around the hip joints. It’s a common issue after pregnancy, and it varies from person to person in terms of how much it hurts and how long it lasts. It’s best to talk to a doctor to understand what’s causing the pain and how to make it better.

Also Read: How to Shrink Feet After Pregnancy

Hip Pain After Pregnancy

Causes of Hip Pain After Pregnancy:

1- Hormonal Changes:

Relaxation is a hormone released during pregnancy that softens ligaments and joints in anticipation of delivery. The changing hormones may affect hip stability and cause postpartum pain.

2- Weight Gain:

A problem with the hips occurs after delivery due to an increase in extra weight gained naturally.

3- Pelvic Instability:

Hip pain associated with feeling unstable comes from changes in the position and alignment of your pelvis caused by a growing uterus.

4- Physical Changes:

During pregnancy, our bodies go through a variety of physical changes. Pelvic floor dysfunction during pregnancy may later experience hip pain or abnormalities in motor coordination.

  • Pain in your pelvic region and hips
  • Worsening pain during working out or moderate exercise 
  • Tightness or pain in your hip joints or pelvic region 
  • Muscles feeling tight
  • Radiating pain across the lower back
  • Hip joint clicking 
  • The hip joint feels like it is locking when moving around
  • Dull or intermittent pain in hip joints.

Managing Hip Pain After Pregnancy:

1- Gentle Exercise

Involving yourself in light exercises such as walking, swimming, and prenatal yoga can improve hip strength around the hip muscle groups that maintain the stability of the pelvic girdle. Postpartum exercise regularity is an essential factor for pain relief and getting better in general. 

2- Physical Therapy

Consult with a physical therapist on your own and have them design a customized exercise program intended for treating your unique hip pain problems. In most cases, physical therapy sessions involve core and pelvic muscle-strengthening exercises.

3- Posture Awareness

While breastfeeding and moving with your baby, keep an eye on your hip strain. Appropriate placement and care may help relieve pain and improve recovery.

4- Supportive Pillows

Use specially made pillows that help your hips and lower back when you are sleeping on them. Alignments should be maintained while sleeping because they help avoid more suffering as well as improve the healing process.

5- Ice and Heat Therapy

You may also use ice or hot packs on your hips; this will aid in reducing the swelling and relaxing the stiff muscles. By taking it once, one may temporarily relieve themselves of pain at home.

6- Pain Medication

Consult your physician on the safest options for pain relief, like over-the-counter drugs and prescriptions. However, it is important to note that pain management must always be done by professionals.

7- Chiropractic Care

Some mothers also relieve themselves through chiropractic adjustments of pelvic bones that correct the angle of misalignment to ease the pain at the hips and improve postpartum well-being generally.

Also Read: Battling Pregnancy Fatigue

Hip Pain After Pregnancy

Is It Normal To Have Hip Pain After Pregnancy?

Yes, it’s normal to have hip pain after pregnancy. Up to 80% of women experience pelvic girdle pain (PGP) and 8% of the women have severe disability. PGPis a type of pain which can affect the hips, pelvis and lower back. In most of the cases, hip pain improves within a few weeks. However, some of the women may experience it for a little longer. If the pain does not improve within a few weeks or interferes with your daily activities concern your healthcare advisor 

Preventing Hip Pain:

  • Prenatal Care

Proactive prenatal care is vital. It is also advisable to engage in physical activities and keep off excessive gains during pregnancy to alleviate hip pain. Involve in physical activities and keep off excessive gains during pregnancy to alleviate hip pain. Talk with your doctor about exercise and nutrition to stay safely fit during pregnancy.

  • Pelvic Floor Exercises

Doing floor exercises to strengthen your pelvis can help with your hip stability as well as your postpartum recovery. It is possible to incorporate these exercises into and after the pregnancy period.

  • Lifting Techniques

Lift your baby and other heavier items appropriately so that you don’t strain your hips. Other strategies involve using a baby carrier or sling, which distributes weight equally and hence relieves strain on the hip joints.

  • Supportive Shoes

Comfortable and well-fitted footwear will help reduce pressure from the hip onto a weak ankle joint. A pair of shoes with arch support and cushioned soles can make all the difference, especially for day-to-day comfort.

  • Dietary Considerations

A calcium-rich diet with Vitamin D can help a woman’s bones and joints recuperate after pregnancy. Ensure that you consult a nutritionist on how best to feed during your postnatal period.

Medical Intervention:

1- Consult with Your Healthcare Provider

In case your hip pain continues or gets worse, you must visit your healthcare provider immediately. This enables them to discover the source of your aches and prescribe better remedies.

2- Imaging and Diagnostic Tests

Some cases would require X-rays and MRI scans to get a better view of any problems with joints and ligaments so that they could determine the root causes of the hip pain.

3- Orthopaedic Consultation

In cases where the hip pain is very intense and persistent, your doctor may send you a referral to an orthopaedic expert for additional assessment and the recommendation of appropriate therapies. Musculoskeletal health experts, such as orthopaedic specialists, have specialized knowledge that may help a child recover more quickly.

4- Medications and Injections

Your healthcare provider may give you some medicine or corticosteroid injections for inflammation and pain, depending on the diagnosis, to help ease the pain and discomfort.

5- Surgical Options

Surgeries like hip arthroscopy and joint replacement are used in rare instances after non-surgical treatment fails. After a thorough consideration of the risks and benefits, these decisions are arrived at following consultations with doctors.

Also Read: Eye Twitching During Pregnancy Causes, Symptoms and Remedies

Nutritional Support for Hip Health: Eating Your Way to Recovery

Our overall good health includes the state of our joints and bones, which is greatly dependent on nutrition. Eating the right nutrients properly will help improve your health after pregnancy when your body has endured lots of changes. The inclusion of foods high in calcium, vitamin D, and anti-inflammatory dietary elements can relieve the pain and aid with recovery.

1- Calcium

This is an essential mineral used in the building of strong bones. Sources of calcium include, for instance, dairy products, fortified non-dairy substitutes, leafy greens, and almonds. A calcium-rich diet helps in repairing and maintaining bone and joint health.

2- Vitamin D

Calcium absorption and good bone health often depend on what is commonly called the “sunshine vitamin”, referring to vitamin D. Moderate sun exposure is important for boosting vitamin D levels but can also be obtained from dietary sources like fatty fish, egg yolks, fortified cereals, etc., which are recommended by health care professionals.

3- Anti-inflammatory Foods

Take foods rich in anti-inflammatory elements like omega-3 fatty acids, which are present in fish, flax seeds, and walnuts; these help to ease inflammations within your body, including the hips. Furthermore, eating colourful fruits and vegetables, whole grains, and other herbs such as turmeric helps mitigate inflammation.

4- Individualized Nutrition Plan:

An individualized nutrition plan could aid in the recovery process following pregnancy. Contact a registered dietician or nutritionist to come up with a personalized eating plan to prepare you for a pain-free pregnancy and easy labour.

Hip Pain After Pregnancy

Frequently Asked Questions:

How long does postpartum hip pain last?

Postpartum hip pain can vary in duration. It typically lasts for a few weeks to a few months, but for some individuals, it may persist for a year or more. The duration can be influenced by factors like childbirth complications, individual differences, and the type of hip pain experienced.

How do you get rid of hip pain after pregnancy?

To alleviate hip pain after pregnancy, you can try gentle exercises and stretches recommended by a healthcare provider, apply ice or heat, practice good posture, and use over-the-counter pain relievers if approved by a doctor. Physical therapy may also be beneficial for some individuals.

Is it normal for hips to hurt after pregnancy?

It is common for hips to hurt after pregnancy. The body undergoes significant changes during pregnancy and childbirth, which can lead to discomfort and pain in various areas, including the hips. However, it’s important to consult a healthcare professional if the pain is severe or persistent.

When do hips return to normal after pregnancy?

Hips typically start returning to normal within a few months after pregnancy, but the timeline can vary widely. The rate of recovery depends on factors such as individual health, the specific cause of hip pain, and the measures taken to promote healing. Consulting with a healthcare provider can guide your specific situation.


Postpartum hip pain is commonly experienced by mothers, but effective coping mechanisms assisted by medical intervention can help you recover from childbirth without experiencing discomfort and better enjoy motherhood. Every woman experiences a different motherhood cycle; therefore, one must seek help from medical practitioners regarding how to deal with hip pain during the process. Bear in mind that the journey to health after pregnancy is a long race and not a short run. Be patient with yourself, take good care of yourself, and find the appropriate support so that this wonderful phase of your life is a pleasant one devoid of anguish and pain. Joy and comfort characterize your experience after pregnancy.

Rose Smith
Rose Smith Writer, Pregnancy guide specialist Expertise Rose Smith is a dedicated and experienced writer, specializing in the field of Nursing and pregnancy guidelines. With a strong educational foundation, extensive experience, and a passion for supporting expectant parents, Rose has become a go-to source for reliable pregnancy advice and information. Experience Rose Smith's professional journey is marked by a wealth of experience: Authorship: Rose has authored numerous articles, essays, and books on pregnancy guidelines, all backed by her academic knowledge and practical insights. Pregnancy Workshops: She has conducted workshops and seminars, both online and in-person, providing expectant parents with practical tools and advice. Consulting: Rose has worked as a pregnancy consultant, offering personalized guidance to expectant mothers and couples. Media Contributions: Her expertise has been featured in various publications, including parenting magazines and health websites. Education Rose Smith holds a Master's degree in Nursing from Oxford University, where she laid the foundation for her expertise in maternal health, prenatal care, and pregnancy-related topics. Additional Certifications Certified Nurse-Midwife (CNM) Doula Certification: Doulas, who provide emotional and physical support during pregnancy and childbirth, often seek certification through organizations like DONA International. Childbirth Educator Certification. University Specialties As a proud alumna of Oxford University, Rose's areas of specialization include: Maternal Health: Her academic background has equipped her with a deep understanding of the physical and emotional aspects of pregnancy and maternal well-being. Prenatal Care: Rose's education focused on the importance of proper prenatal care and its impact on a healthy pregnancy. Nutrition and Pregnancy: She has in-depth knowledge of nutrition during pregnancy and its role in fetal development.

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