Is your hip waking you up at night?
Maybe you've found yourself constantly turning from one side to the other, trying to find a comfortable position.
Or perhaps walking to the shops, climbing the stairs, getting dressed or even putting your shoes on has become uncomfortable.
Hip pain is a common complaint during pregnancy, particularly as your body changes and your baby grows. But you don't have to simply accept being in pain because you're pregnant.
Pregnancy is a time of enormous physical change, and your body is constantly adapting. If hip pain is making everyday life harder, there are things that can help.
What does pregnancy-related hip pain feel like?
Hip pain can feel different from one person to another.
You may experience:
An ache deep in the hip
Pain on the outside of your hip
Pain around your buttock
Pain that travels into your thigh
Tightness around your hip or buttock
Pain when walking
Pain when climbing stairs
Pain when getting in and out of the car
Discomfort when standing on one leg
Pain when getting dressed
Pain putting on socks or shoes
Pain turning over in bed
Pain lying on your side
Stiffness after sitting for a while
Discomfort getting in and out of bed
Sometimes the pain is there constantly.
Other times, it only appears with particular movements.
And sometimes it's the night-time pain that becomes the biggest problem.
When sleeping becomes difficult
You might have been told that side sleeping is the way to go during pregnancy, but nobody tells you what to do when your hip hurts every time you lie on your side.
You finally get comfortable...
Then your hip starts aching.
You turn over.
The other hip starts hurting.
You turn back again.
And suddenly you're wide awake at 2am.
Poor sleep can make everything feel harder the next day — particularly when you're already dealing with the physical demands of pregnancy.
A few things you can try
A pillow between your knees can help support your hips and pelvis.
You may also find it helpful to place a pillow underneath your bump for additional support.
Try to avoid staying in exactly the same position for hours. If you wake up uncomfortable, changing position and allowing yourself to move can help.
And remember: there isn't one perfect sleeping position that works for every pregnant woman.
Your body changes throughout pregnancy, so experiment with pillows and support to find what feels most comfortable for you.
Walking can become uncomfortable
You may notice that your hip starts hurting after walking for a certain amount of time.
Perhaps your usual walk around the neighbourhood now feels like too much.
Or you're finding it uncomfortable walking around the supermarket, taking the dog out or chasing after your other children.
This doesn't necessarily mean you need to stop moving.
Instead, think about pacing and modifying your activity.
Shorter walks, more frequent breaks and avoiding activities that consistently flare your pain may allow you to keep moving without constantly aggravating your symptoms.
Getting dressed shouldn't be this hard
Standing on one leg to put your underwear, trousers, socks or shoes on can become surprisingly painful during pregnancy.
If balancing on one leg aggravates your hip, sit down to get dressed.
It is a simple change, but one that can make mornings considerably easier.
The same applies to putting on your shoes.
Sit down, bring your foot towards you and avoid forcing your hip into a position that feels painful.
Getting in and out of the car
As your bump grows, getting in and out of the car can become awkward enough without adding hip pain to the mix.
Try sitting down first and then bringing both legs into the car together, rather than twisting and lifting one leg at a time if that aggravates your symptoms.
When getting out, swivel your legs out together before standing.
Small changes in how you move can sometimes make everyday activities much more comfortable.
Stairs and getting around the house
You might notice your hip pain when:
Walking upstairs
Walking downstairs
Getting up from the sofa
Getting out of bed
Getting into the bath or shower
Moving around the kitchen
Standing for longer periods
Walking around work
Pregnancy can make movements that previously required very little thought suddenly feel like hard work.
You don't need to push through pain simply because the movement is “normal.”
Listen to your body and modify movements where necessary.
So, why does pregnancy cause hip pain?
Your body changes significantly during pregnancy.
As your baby grows, your weight distribution and centre of gravity change. Your pelvis, hips and spine adapt to accommodate your growing bump, while your muscles and joints take on different demands.
Your activity levels may change too.
You might walk differently, sit differently, sleep differently and move differently.
All of these factors can contribute to hip discomfort.
And because the pelvis, lower back and hips work together, sometimes the source of your discomfort isn't simply the hip itself.
This is one of the reasons an individual assessment can be helpful.
How can Sarah's osteopathic treatment help?
When you come to see me, I'll take the time to understand what your hip pain feels like, when it happens and what you're struggling to do.
I'll assess how your hips, pelvis, lower back and surrounding muscles are moving and consider how your body is adapting to your pregnancy.
Treatment may include gentle hands-on techniques such as:
Soft tissue techniques
Joint mobilisation
Gentle articulation
Muscle stretching
Advice around movement and positioning
Everything is adapted to you and your stage of pregnancy.
We can also look at the things you're doing every day.
How are you sleeping?
How are you getting dressed?
How are you getting in and out of the car?
What happens when you walk?
Which exercises are comfortable?
Which movements aggravate your symptoms?
Sometimes making a few small changes to the way you move can make a surprisingly big difference.
It's about more than just treating your hip
I take a whole-body approach to pregnancy care.
Rather than simply focusing on the painful spot, I'll consider how your pelvis, lower back, hips and surrounding muscles are working together.
Your pregnancy is changing your entire body — so your treatment should consider the whole picture too.
The aim isn't to tell you to stop doing everything that hurts.
It's about helping you find comfortable ways to keep moving and doing the things that matter to you.
You don't have to wait until the pain is unbearable
One of the most common things I hear from pregnant patients is:
“I thought this was just something I had to put up with.”
But if hip pain is affecting your sleep, walking, exercise, work or ability to care for your other children, you deserve support.
You don't need to wait until you're struggling to get through the day.
Pregnancy shouldn't mean being in pain all the time
Your body is doing something incredible.
But that doesn't mean you should have to accept pain as the price of being pregnant.
If your hip pain is making sleeping, walking, getting dressed, exercising or simply getting through your day more difficult, I'd love to help.
I'm Sarah, a Milford osteopath specialising in pregnancy and postpartum care.
My aim is to help you understand what's contributing to your discomfort, make everyday movements easier and help you feel more comfortable throughout your pregnancy.
You shouldn't have to suffer in pain just because you're pregnant.
If you're struggling with hip pain during pregnancy, book an appointment and let's see how I can help.
If your pain is severe, sudden, worsening or associated with other concerning symptoms, speak with your midwife, GP or other maternity healthcare professional for assessment.
