Managing Pelvic Floor and Hip Pain During Pregnancy

Pregnancy is a beautiful journey, bringing a multitude of physical changes to the female body.

Changes to your body can cause discomfort, particularly in the pelvic floor and hips. It is common for women to experience hip pain due to the additional weight, hormonal shifts, and changes in posture as your belly grows.

Why Does Pregnancy Cause Hip and Pelvic Pain?

As your body prepares for childbirth, you begin to experience hormonal changes, especially an increase in relaxin, a hormone that causes the ligaments in your pelvis to loosen.

Relaxin is essential for labor, but can lead to instability in the joints, particularly the sacroiliac (SI) joints and pubic symphysis, resulting in pain.

What are the Symptoms?

Women experiencing hip and pelvic floor pain during pregnancy can expect:

• A deep aching or sharp pain in the hips, groin, or lower back

• Pain when walking, standing, or changing positions

• A sensation of heaviness or pressure in the pelvic area

• Clicking or grinding in the pelvis, especially around the pubic bone

How Can Pelvic Floor Therapy Relieve Hip and Pelvic Floor Pain?

1. Prenatal Exercises and Stretches

• Pelvic tilts to help maintain lower back and hip mobility

• Cat-cow stretches to relieve spinal and pelvic tension

• Hip openers (like butterfly stretches) to reduce hip tightness and improve flexibility

2. Supportive Gear

• Pregnancy support belts can reduce pelvic strain by providing gentle compression

• Maternity pillows help align the hips when sleeping, reducing discomfort

3. Modify Daily Activities

• Avoid standing on one leg (e.g., when putting on pants)

• Sit down when getting dressed

• Take smaller steps and keep movements slow and controlled

• Keeping legs together when transferring in and out of the car

4. Heat, Ice, and Massage

Applying a warm compress or ice pack to sore areas can help reduce inflammation and ease muscle tension. Gentle prenatal massages also help relax tight muscles.

Begin the Healing Process

Pelvic and hip pain during pregnancy is common but manageable with the help of a pelvic floor physical therapist at Boundless Pelvic Wellness. Our pelvic floor therapists at Boundless Pelvic Wellness can help strengthen and relax the muscles supporting your pelvis, reducing pain and improving stability.

We prioritize movement and support that can help you stay comfortable as your body changes. Reach out today to book a free virtual discovery call with one of our therapists.

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