Before I was pregnant, I thought of pregnancy like many other people do: Picking out clothes, finding the right crib, decorating the nursery. But the truth is, pregnancy is not all rainbows and butterflies. I struggled with hip pain during pregnancy like many other moms I know. Luckily for me, I knew this wasn’t something I should just put up with or something I should take tylenol for (although many OB’s and midwives suggest this). I knew it was a problem with overactivation of muscles (for me this was on my right side) and a problem with core coordination. Something I could help change. If you’re struggling with hip pain during pregnancy, you’re not alone. I’ve been there too. And we can help you fix it. Here’s 3 tips to help you ban hip pain during pregnancy and get back to your life:
Take deep breaths. Often, muscles get tight and irritated when we breathe shallowly. If you’re getting pain with lifting, try taking a big belly breath in before you lift and exhale as you lift. So, before you bend to lift your toddler, take a deep breath in and as you lift, exhale. If you’re getting hip pain with walking, walk a little slower and focus on allowing your belly to move in and out as you breathe.
Try holding pressure on tight muscles to get them to relax. Use a tennis/golf ball and place it on the muscle areas that are hurting. Often, these are the groin muscles and butt muscles. Lean against a wall and hold the pressure, breathing deeply. Hold for at least 30 seconds to allow the muscle to melt and relax.
Walk. As simple as it sounds, walking can be a wonderful elixir for hip pain during pregnancy. Like we discussed above, hip pain is often from tight, overactive muscles and walking gets blood flow and movement to the tight areas. Walk slowly at first, easing into it. If you have pain at first, keep going for a bit to see if it eases up (typically it does). Listen to your body as you go and stop if things start to get stiffer or more painful. That’s just your body’s way of telling you you’ve done enough.
Want to make sure you feel like the best version of yourself while growing a human and banish hip pain during pregnancy? Book a free virtual consult with us to find out how we can help you get rid of your pain.