During pregnancy, your body goes through a number of changes in order to prepare for the act of giving birth.
The preparation for labor can cause pains and aches as hormones relax your ligaments, loosening up your pelvic bones so they can open for childbirth. Weight gain and added pressure put onto nerves can also be the culprit causing your hip pain.
You don’t have to suffer in silence, though. There are some simple steps you can take to help your body and mind ease into the transition. Here are 5 of the top tips for dealing with pregnancy hip pain:
Stretching and Exercise
Done correctly and safely, the right movements can provide a great deal of relief and support to problem areas. Some of the best ways to loosen and strengthen your body are yoga and pilates. Join a pregnancy exercise class to ensure you are safely and correctly utilizing the right movements. In class, you will learn to perform positions that will help loosen your hip and pelvis muscles and may assist in relieving your hip, and back, pain.
To reduce hip joint pain during pregnancy you need to make sure you are taking in the right nutrients capable of repairing and strengthening the areas under the most strain. Calcium will help repair your bones while herbal pain relief medication can assist in pain management. You should not look for over the counter pain relief medicine. Consult your doctor to find out what your options are. Excessive weight gain also puts undue stress on your hips and back; a healthy diet will help you manage your weight and reduce undue pressure.
Correct Pillow and Mattress
A huge factor to your overall comfort is the way you are positioning your body when napping and sleeping. Good posture and support are key. Use a special pregnancy pillow that shapes to your body and supports your lower body. When on your back, squeeze a pillow between your knees. This can help realign your pelvic bones and may give you temporary pain relief. Sleeping on a recliner may help you gain more control in body positioning.
The firmness of your mattress can also be a factor. It may be worth examining the support and comfort your current mattress is providing you. Evaluate how your body feels when moving in the morning.
Soaking in warm water or directly applying a heating pad or hot water bottle on your hip can help ease tension and reduce hip pain. The heat will loosen your muscles and may lower the amount of pressure being pushed up against your nerves. A warm bath will also relax you and ease the pains caused by overall stress.
Proper Rest and Recovery
Standing for too long will cause your hip pain to increase. You need to rest and stay off problem areas as much as possible (also, wear the right shoes…no heels!). Use the body pillow or correct sleeping positions when conducting your rest, of course.
Pregnancy is a wonderful, sometimes difficult, time. We hope these tips help you reduce your hip pain so you can enjoy your pregnancy!
Read our list of the best body pillows for pregnancy.
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