Pregnancy is one of life’s most beautiful experiences. It’s a time filled with excitement, dreams, and the joy of knowing you’re bringing a new life into the world. From the first flutter of kicks to imagining your baby’s face, every day feels special.
But pregnancy also comes with big challenges, physically, emotionally, and mentally. Your body works 24/7 to nurture your growing baby, and it can sometimes lead to unexpected discomfort. One common issue many expecting mothers face is hip pain.
Mild aches can be a normal part of pregnancy, but ongoing or severe hip pain can make even simple activities like walking, sleeping, or standing uncomfortable. The good news? You don’t have to suffer through it. Safe treatments such as physiotherapy and prenatal massage therapy can help relieve tension, manage pain, improve mobility, and prepare your body for both delivery and postpartum recovery
Why Does Hip Pain Happen During Pregnancy?
Hip pain can happen during any stage of pregnancy, though it is most frequently experienced in the second and third trimesters. Some reasons include:
1. Hormonal changes
In pregnancy, your body produces a hormone known as relaxin, which loosens the pelvic ligaments to make space and prepare for childbirth. While essential, it also makes joints looser, which can put extra strain on your muscles and cause discomfort.
2. Postural changes
When your baby bump gets bigger, your body’s center of balance starts to shift. This can increase the curve in your lower back (lumbar lordosis), placing more pressure on the hips and pelvis.
3. Muscle strain
Your pelvic floor, hip, and glute muscles work harder to support your changing body. Over time, they can become tired and achy.
4. Sciatica and nerve pressure
As pregnancy advances and the uterus enlarges, it can compress the sciatic nerve. This compression produces pain that extends from the back into the hips and legs.
5. Round ligament pain
With the uterus getting bigger, the ligaments that keep it in place are pulled and stretched. This can cause sudden, sharp pains in your hips or lower abdomen, especially during quick movements.
How Physiotherapy Relieves Hip Pain in Pregnancy?
A physiotherapist in Surrey, BC, who is trained in prenatal care knows how to treat hip pain while keeping you and your baby safe. They will:
- Assess your posture and movement to identify what’s adding stress to your hips.
- Prescribe safe strengthening and stretching exercises to support your hips and pelvis.
- Teach pelvic stabilizing exercises to strengthen muscles that hold your pelvis steady.
- Recommend support belts or braces for extra stability.
- Guide you on sleeping and daily movement positions to reduce strain.
Physiotherapy is not just about pain relief. It helps improve mobility, strength, and confidence during pregnancy — all of which make labour and postpartum recovery easier.
When to See a Physiotherapist During Pregnancy?
You should consider booking an appointment with your physiotherapist in Surrey, BC, if:
- Your hip pain is constant or worsening.
- It interferes with walking, sleeping, or daily activities.
- You feel sharp pain that doesn’t improve with rest.
- You have weakness, tingling, or numbness in the legs.
- The pain continues after delivery.
Early treatment can prevent the pain from becoming severe and can help you stay active throughout your pregnancy.
6 At-Home Tips for Pregnancy Hip Pain Relief
While physiotherapy is highly effective, you can also try these simple strategies at home:
1. Sleeping on your side
Doctors recommend sleeping on your left side during pregnancy to improve blood flow. For better hip support, bend your knees and use a pillow between your legs during rest.
2. Use extra support
Placing pillows behind your back and under your belly can help keep your spine and hips aligned at night.
3. Rest when you can
If your hips are sore, take short rest breaks during the day. Applying gentle heat with a warm water bottle can relax tight muscles and improve circulation.
4. Gentle exercises
Your physiotherapist may suggest pelvic tilts, bridges, or clamshells to strengthen your hips and glutes. Always get professional guidance before starting new exercises.
5. Try pelvic stabilizing exercises
These help train your muscles to hold your pelvis in a stable, comfortable position, reducing stress on your joints.
6. Avoid sudden movements
When getting out of bed or a car, move slowly and keep your legs together to avoid twisting your hips.
How Physiotherapy Helps After Delivery?
Hip discomfort doesn’t always disappear right after birth. In some cases, the muscles and joints remain strained due to pregnancy changes or the delivery process. Postnatal physiotherapy can help by:
- Strengthening weak muscles (especially pelvic floor and hips)
- Correcting posture affected by pregnancy or breastfeeding positions
- Easing hip, back, and pelvic pain caused by muscle imbalance
- Helping you return to regular activities safely and confidently
This ongoing care ensures your body recovers well and stays strong for the demands of motherhood.
7 Prevention Tips for Hip Pain in Pregnancy
- Stay active with safe activities like walking, swimming, or prenatal yoga
- Avoid standing for long periods without breaks
- Use a belly or pelvic support band if recommended by your physiotherapist
- Maintain good posture when sitting or standing
- Change positions regularly to avoid stiffness
- Wear supportive shoes to reduce joint stress
- Include gentle stretching in your daily routine to keep muscles flexible
Conclusion
Pregnancy is a journey filled with happiness, excitement, lots of changes and physical discomforts like hip or pelvic pain. While these aches are common, they should never overshadow the beauty of this journey. Every expecting mother deserves to feel comfortable, supported, and calm — both physically and emotionally. This is where physiotherapy can be a true companion. A trained physiotherapist in Surrey, BC, not only helps you relieve hip pain but also teaches you safe exercises, better posture, and relaxation techniques that reduce stress and bring peace of mind.
Don’t let hip pain take away the joy of your pregnancy. At Khalsa Physiotherapy Clinic in Surrey, BC, we’re here to make your journey smoother, safer, and more comfortable. Book your session today and step into motherhood with confidence, strength, and peace of mind.
Frequently Asked Questions (FAQs)
Yes, mild hip pain during pregnancy can often be managed at home with safe measures. Try resting, sleeping on your side (preferably the left) with a pillow between your knees, and using additional pillows for belly and back support. Gentle prenatal stretches, proper posture, and avoiding long periods of standing or heavy lifting can also help.
Rest when you can, apply gentle heat, and consider treatments like acupuncture or physiotherapy-guided pelvic stabilizing exercises. They help build the muscles around your pelvis, which can significantly ease discomfort.
If your pain is constant, worsening, or interfering with sleep, walking, or daily life, it’s time to see a physiotherapist. They can create a safe, personalized plan for you.
Yes, experiencing pain during pregnancy is normal, as it can result from hormonal changes, increased weight, and changes in posture. However, severe or sudden pain should always be checked by a healthcare professional.
Yes, postnatal physiotherapy can help restore muscle strength, improve posture, and relieve lingering hip or pelvic pain after childbirth. It can also help you safely return to exercise and daily activities.
