Once you hit your second trimester, you’re probably sporting a tiny little bump, and should generally start feeling a lot better and more energetic than in your first trimester. But for some women, this is when hip pain begins to appear.

Some experts relate it to sciatica, which is a condition where your sciatic nerve gets pinched and radiates pain into the buttocks, thighs and hips, or round ligament pain in your groin area, which is a result of the ligaments stretching to accommodate for pregnancy and childbirth.

If you find yourself on the receiving end of this pregnancy ailment, here are eight exercises to help alleviate and stretch away the pain. As always, please check with your healthcare provider before trying any new exercises.

8 exercises that can help relieve hip pain during pregnancy

1. Fire log pose. Sit comfortably on the edge of a folded blanket and cross one ankle over the opposite knee. If you can stack the other ankle and knee too, do so or otherwise just relax the bottom leg out. From here, just sit or carefully and lean forward. You should feel a stretch in the outer hip right away.

2. Standing sideways stretch. Stand next to a doorway and align your shoulder with it. Then cross your inner leg over the outer leg and lean towards the door frame, holding onto it with both hands. If that is not enough of a stretch, then try and push into the hand which is on top.

3. Standing ankle to knee. If you have good balance, this pose is excellent to open the hips and create strength in the standing leg. Find a ledge at about hip height or higher and stand in front of it. Then place your ankle on the opposite knee and fold forward. Keep your standing leg bent softly — the more you lean forward the more intense the stretch will be.

4. Lie on your side with a pillow between your knees. This is not technically an exercise, but it should relieve pain, particularly if it is associated with sciatic pain. Lie down on your side and stack your hips, knees and ankles in two 90 degree angles. Pull your knees up in front of you and keep space in the knee. Then place a pillow along your lower leg and relax. Lying like this for at least 15 minutes can do wonders for the spine.

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5. Bridge pose. Lie down on your back (place a small blanket under your lower back if you are in your second trimester or further. Walk your heels in, until your hands can skim the back of them, and then lift your hips up to create a straight line from knee to hip. Now try and relax your buttocks and hamstrings and hold the hip up for about 30 seconds. After a short while, you will feel the supporting muscles in your lower back start to work and support your spine.

6. Happy baby pose. I want to believe that babies are happy because their bodies are so balanced. Lying down on your back with a blanket under your lower back like above, lift your legs up in the air and hold the outsides of your feet with your hands. Keep your feet flat as if you were standing on the ceiling, pull your knees towards your armpits and lengthen your tailbone.

7. Standing pelvic tilt. Stand with your feet hip width apart and your back against a wall. As you inhale, arch your back away from the wall and as you exhale try and flatten your lower back against the wall. Try and do this exercise slowly and mindfully, and work your way up to 15 repetitions.

8. Walk engaging your glute muscles. This piece of advice is really for paying more attention to your posture throughout the day. As your belly gets bigger, it’s tempting to arch your back more and tilt your pelvis forward. Engaging your glute muscles with each step and lengthening your tailbone by tucking your pelvis in will help with pain and hopefully help you transition faster postpartum after you have had the baby.

We hope that these exercises can help you get through your pregnancy with as little pain and discomfort as possible. Let us know in the comments if you found something that worked for you that we didn’t mention.

Bonus: More hip stretches for pregnancy

1. Pigeon Pose for Sciatica Relief

Sciatic pain, characterized by discomfort radiating from the lower back down the leg, is a common issue during pregnancy. The pigeon pose is an effective stretch for targeting the outer hip and relieving sciatic pain.

Instructions:

  1. Start on all fours, with your hands directly under your shoulders and knees under your hips.
  2. Bring your right knee forward, placing your right foot in front of your left knee.
  3. Extend your left leg straight back, keeping your hips square.
  4. Gently lower your body weight onto your hips until you feel a stretch in your right buttock and front left hip.
  5. Hold this position for five deep breaths, then switch sides and repeat two more times.

Remember to be gentle and avoid pushing your body beyond its limits. If you experience any pain or discomfort during this stretch, stop, and consult with your healthcare provider.

2. Cat and Cow Pose for Round Ligament Pain Relief

Round ligament pain is a common discomfort experienced during pregnancy. It is caused by the stretching and thickening of the round ligaments that support the uterus. Cat and Cow pose can help alleviate round ligament pain and promote flexibility in your hips.

Instructions:

  1. Start on all fours, with your hands directly under your shoulders and knees under your hips.
  2. Inhale deeply and round your back, arching it like a cat. Hold this position for three seconds.
  3. Exhale and slowly lower your belly, arching your back in the opposite direction like a cow. Hold for three seconds.
  4. Repeat this sequence three to five times, focusing on the rhythmic movement of your spine.

The Cat and Cow pose can be performed daily to help relieve round ligament pain and improve hip flexibility.

3. Hip and Hamstring Stretches to Relieve Belly Weight

As your baby grows, your belly’s weight can strain your pelvis and lower back. Hip and hamstring stretches can help alleviate this pressure and provide relief.

Instructions:

  1. Stand with your legs hip-width apart, approximately one meter from a table or chair.
  2. Hinge at the hips and place your hands on the table, keeping your legs and arms straight.
  3. Sink your weight back into your hips, feeling the stretch in the back of your legs and upper back.
  4. Hold this position for five deep breaths, then repeat two more times.

This stretch can help relieve the weight of your belly, decrease downward pressure, and provide temporary relief.

4. Butterfly Stretch for Groin Pain Relief

Groin pain is a common discomfort experienced during pregnancy due to the stretching and pressure on the groin muscles. The butterfly stretch targets the inner thighs and groin, promoting improved circulation and alleviating pain.

Instructions:

  1. Sit on the floor with your legs out in front of you, placing a pillow under your buttocks for support if needed.
  2. Bend your knees and bring your feet together, allowing your legs to fall out to the sides while keeping your feet touching.
  3. Gently lean forward over your feet, tucking your chin to your chest.
  4. Hold this position for three breaths and repeat five times.

The butterfly stretch is a gentle and effective way to relieve groin pain and improve blood flow to the lower abdomen.

5. Child’s Pose for Low Back and Hip Pain Relief

Low back and hip pain are common complaints during pregnancy. A child’s pose is a restorative stretch that elongates the spine and helps relieve pressure on surrounding nerves.

Instructions:

  1. Start on all fours, with your hands and knees slightly wider than hip-width apart.
  2. Sink your hips back towards your heels and reach forward with your hands, bringing your forehead towards the mat.
  3. Feel the stretch in your lower back, hips, and upper back.
  4. Hold this position for three to five breaths.

If your belly impedes your range of motion, you can place a block or pillow under your hands or chest for added support.

FAQ: Managing Hip Pain and Tightness During Pregnancy

How can I release my tight hips during pregnancy?

Gentle stretching and prenatal yoga are great ways to release tight hips. Focus on poses that safely stretch the hip area. Always warm up before stretching.

How can I ease hip pain in pregnancy?

Use supportive pillows while sleeping, apply heat to sore areas, and practice low-impact exercises like swimming or walking. Consider prenatal massage or physical therapy.

How can I realign my hips during pregnancy?

Consult with a prenatal chiropractor or physical therapist. They can provide safe, pregnancy-appropriate techniques for hip alignment.

Are hip openers good for pregnancy?

Yes, hip openers can be beneficial for pregnancy. They can relieve tension and increase flexibility. Ensure movements are gentle and avoid overstretching.

How can I tell if my hip is out of alignment?

Signs include uneven leg lengths, discomfort while walking, and increased lower back or hip pain. See a healthcare professional for a proper diagnosis.

Why do my hips hurt so bad during pregnancy?

Hip pain during pregnancy is often due to hormonal changes that relax joints and ligaments. Weight gain and posture changes can also contribute to discomfort.

Can you realign your hips yourself?

It’s risky to try realigning hips yourself. Always seek guidance from a professional like a chiropractor or physical therapist to avoid injury.

How long does it take to fix uneven hips?

The time varies depending on the severity and cause. Treatment can range from a few weeks to several months. Consistency and following professional advice are key.

How do you manually realign your hips?

Manual realignment should be done by a healthcare professional. Techniques may include adjustments, stretches, and strengthening exercises tailored to your needs.