Relieving Hip Pain During Pregnanccy At Home

As you progress through each stage of the pregnancy, pain is a signal that your body is being stressed and the muscles and joints need support. So, how can you help relieve your pregnancy hip pain at home?  

1.       Reduce the stress on your hips while you sleep.  Pregnancy pillows are ideal especially when you need to begin to sleep on your sides.  Sleeping on your side can put pressure on the hip joints and tighten the muscles in the back, hips, and groin.  Support and balance your hips by placing a pillow between the thighs.  It is especially important to have a pillow that is not too big that it overstretches the hip and leg muscles. Also, hugging the pillow and turning the hips can also place undo stress on the hips. Make sure that the knees are shoulder width apart and that you aren’t twisting up and over the pillow. 

2.      Have your iron levels checked.  Low iron is one of the leading cause of muscle weakness and pain in the hips and legs. Low iron levels reduce the energy in the muscles and can lead to muscle cramping, burning and pain. During times of increased baby development, mom’s iron sources are utilized.  To maintain your levels, try iron supplements such as these to optimize your iron levels while reducing constipation and storage in the body.

3.      Stretch your hip muscles. Stretches such as piriformis stretch, pillow squeezes, and Cat Cow stretches help improve the additional stress placed on the hip muscles and can improve balance, reduce tension on the hips and eliminate your pain.

4.      Wear a pregnancy support brace.  Not all braces are ideal for hip pain.  Most wrap around the belly and are uncomfortable or squeeze the belly.  This pregnancy support brace has additional bands to hug the hips. This supports the abdominal and back muscles much more effectively, and reduces the stress on the sacrum and pelvis.  The brace should feel like a girdle but not press on baby or belly.  

As your body changes and posture shifts, hip pain is a very common occurrence.  These helpful tips will reduce stress and improve your hip pain.  Do you have continued discomfort?  Contact our office for more tailored treatment options.  Shaker Women’s Wellness 216-220-8769.