Exercises for Hip Pain During Pregnancy

Experiencing pain in hip during pregnancy is quite normal. A lot of changes take place inside your body that give rise to cramping in the hips and the pelvic region. Changes in hormonal levels and growth of the uterus are some important factors that put a great deal of stress on your hips. Most of the time you either sleep on your back or on your side. The restriction imposed on your sleeping posture is also responsible for causing pain in your back and hips. As your delivery date comes closer, you tend to feel fatigued due to the increasing weight of your baby. All these factors taken all together are responsible for hip pain in pregnancy. The exercises meant for managing hip pain are useful to a large extent. Not only do they relieve you from the discomfort, but they also strengthen your pelvic and thigh muscles.

Managing Hip Pain During Pregnancy

Note: The exercises explained in the next content should be done under the guidance of a fitness trainer. Be extra careful with the moves since the movement of your body will have a direct effect on your baby. Avoid doing the exercises if you find difficultly in sitting on the ground during the end of second trimester. Learn the right postures and balance your body well to get rid of hip pain.

1. Leg Raises
The most basic exercises for reducing hip pain are leg raises. But how do leg exercises alleviate hip pain? The fact that lifting your leg and stretching it affects your pelvic muscles is quite true. If you position your body well, then leg raises would provide much comfort to your hips.

  • Rest on your back and stretch your leg muscles.
  • Lift both the legs in the air and maintain this position for 10 secs.
  • You can support your hips with your hands while raising the legs.
  • Bring them down gradually and repeat this 5 times initially.

2. Hip Flexor Stretches
The first moves are meant for relieving tension from your hips, so that the muscles become flexible enough. Next, you take the actual position, which resembles lunges. We have explained you the most simple version of hip flexor stretches in the points below.

  • Lie down on your back and raise you right leg in the air.
  • Gradually bend your knee and bring the thigh close to your chest and then rest your leg back straight on the floor.
  • Rise up smoothly and stand straight.
  • Bring your left foot forward, while stepping back with your right foot.
  • Bend your left foot at your knee and taut your pelvic muscles by slightly extending it backward.
  • Repeat the same movement with your right leg.

3. Pelvic Tilts
Pelvic tilts would be intensely relaxing for you, when you move your hips while lying flat on your back. The swiftness with which you workout your abdomen and pelvic muscles, prove useful for eliminating pain and cramps from those parts. The steps are explained here.

  • Lie down flat on your back on an exercise mat.
  • Rest your hands on your side and fold your legs at your knees.
  • Inhale slowly and keep your back and hips slightly elevated from the floor.
  • Now exhale. Your hips and back will automatically glide down on the floor.
  • Maintain the in and out motion of the hips while inhaling and exhaling.

4. Butterfly Stretches
Women who practice yoga regularly would know the benefits of butterfly stretches better. This exercise is absolutely safe and you would also enjoy doing it. You just need sit on an exercise mat and do it relaxingly. Butterfly stretches are also useful for strengthening the thigh muscles.

  • Sit on the ground and bend your knees.
  • Let the soles of your feet touch together.
  • You can extend your legs a little if you find difficulty in bending towards your tummy.
  • Hold the ankles with your hands before moving the knees
  • Press your knees slowly downward and then upward.
  • Do not apply pressure on your legs, avoid doing if you find the moves strenuous.

5. Additional Tips
I must repeat once again, that the aforementioned exercises should be done only when recommended by your doctor. There are some other ways as well that help in reducing hip pain during pregnancy. Here are they:

  • You can also resort to prenatal yoga and some mild forms of physiotherapy exercises, which are exclusively meant for expecting mothers.
  • Take warm compress on your hips. You can also massage your hips with a pain relief balm to get instant relief.
  • Change your posture while sleeping. Alternate side turns with your back and avoid sitting in the same position for a long duration.

You are less likely to suffer from pain and cramping, when you have incorporated some mild exercises in your lifestyle to keep yourself energetic. Till then, stay happy and wait for cuddling your bundle of joy!

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