If you experience hip pain in pregnancy, you are not alone. About 20 percent of women experience several types of hip pain during pregnancy. The pain may be focused on the side or back of the hip, or in the pelvic area of the general girdle. It may feel boring or sharp, and come gradually or suddenly.
Hip pain can begin at any time during pregnancy, but is more likely to occur in the second and third trimesters when the baby grows and your body prepares for birth.
4 home remedies that can be done
If your pain is very severe or limiting, you can consider visiting a chiropractor or physical therapist for professional evaluation. Be sure to tell them that you are pregnant. If not, here are some things you can do at home that can help you feel better.
1. Yoga
Stretching can help loosen tight hips and provide pain relief. Yoga can also be a good exercise in pregnancy because it is gentle and low-impact.
Some forms of yoga, including "hot yoga," are not recommended in pregnancy. Make sure and tell your instructor that you are pregnant if you choose to take a yoga class.
You can find many free videos online with a sequence of poses specifically intended to help deal with hip and back problems during pregnancy.
2. OTC pain relievers
Beyond exercise and stretching, you might find help with over-the-counter (OTC) pain relief. Ask your doctor who might work best for you, as well as what dose you should take.
Acetaminophen (Tylenol), for example, is a category B drug and is generally considered safe during pregnancy.
3. Warm bath or compress
You will want to use warm rather than cold when applying temperature treatments for hip pain. Warmth helps bring blood flow to the area. It also reduces joint stiffness and muscle spasms.
To use warm compresses, you can use a homemade heating pad or compress (wet towel soaked in warm water). Apply for 10 to 15 minutes each time. You may not use a heating pad directly on your stomach.
When using a warm bath to relieve pain during pregnancy, make sure the water is not too hot. It must be warm enough so that you don't get cold, but not too hot so that your body temperature rises. Consider adding ½ cup of Epsom salt (magnesium sulfate) to release your tight muscles.
4. Massage
Your partner can massage certain areas around the hips to help release pain and pressure. Certified massage practitioner Isis Arjeta explains that hip and leg massage on the other hand can be done safely at home.
Here's how:
Lie on your side with your knees and arms hugging the pregnancy pillow or several separate pillows.
Ask your partner to find the tip of your sacrum triangle, which is located on your back. Imagine a line going through your pelvis from the hip bone to your back. That's your triangle sacrum. Press down with the palm towards your feet. At the same time, let them stretch in the opposite direction to their other palms towards the ribs.
Your partner can also focus directly on the hip bone, massage the area with gentle pressure in a circular motion or shake with their fists.
Re-massage as desired on the other side of your body.
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