11 Successful Ways to Relieve Hip Pain During Pregnancy

on December 8, 2017

Hip pain is very common in pregnant women all over the world. This pain mainly occurs during the second and third trimester of pregnancy.

There are many effective ways to get relief from hip pain. Using a pregnancy pillow, applying ice pack on your hip joints, wearing a pregnancy belt, resting as much as possible and improving your posture while sleeping successfully reduces the hip pain.

Also exercising, taking a prenatal massage, swimming, taking a warm bath, realigning your pelvic bone and making sure to sleep on the right mattress work wonders for hip pain.

Read More: Home Remedies For Back Pain During Pregnancy

The many ways to successfully relieve hip pain are as follows:

11 Ways to Relieve Hip Pain During Pregnancy

Using a pregnancy pillow

During pregnancy, your body needs to have a strong outside support for your lower back and abdomen. A correct posture while sleeping is also extremely important. A pregnancy pillow is useful to give your body that required support. It adjusts to the shape of your body and gives firm support to your lower back and takes away the pressure from your hips. This helps in reducing the hip pain. You must always use a pregnancy pillow whenever you are sitting or lying down.

Read More: 15 Must Know Pregnancy Pillow Benefits


Doing yoga and even Pilates during pregnancy helps if you experience hip pain. These exercises are safer and easier than any other form of exercise. Joining a pregnancy yoga class is the best way as the instructors there can show you how to stretch in the correct way to relieve the hip pain. Some stretching exercises are also useful to reduce pain as these exercises strengthen both the abdominal and back muscles. However, you must always consult your physician before doing any kind of exercise.

Read More: 7 Must Know Prenatal Yoga Poses

Applying ice pack

Ice packs applied to the sore area will give you immediate relief from the pain. Applying an ice pack many times throughout the day will keep the hip pain at bay. Ice soothes the aching joints and provides immense relief. Always keep an ice pack nearby ready to use whenever you feel pain.

Hip Pain During Pregnancy

Wearing a pregnancy belt

Girdles or pregnancy belts are very useful to relieve hip joint pain and back pain. These belts stabilize the hip and offers support to the mid and lower back. They also relieve the pressure and thus reduce the pain. There are many brands of pregnancy belts found in stores. You should consult a doctor on which type of pregnancy belt will be suitable for you.

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Standing on your feet for a long time increases the risk of hip pain. It puts too much pressure on the lower back .Try to sit or lie down as much as possible during the advanced stage of pregnancy. Sitting somewhere with a back support will give you the much needed relief from pain. Even when you are lying down you can use a blanket or a pillow to put underneath your lower back. This will help in reducing the pain.

Applying heat

Heat also alleviates hip joint pain during pregnancy. Apply a hot water bottle or take a warm water bath whenever you feel pain. Care must be taken that the water is not too hot and just warm. Sometimes even a massage with warm oil helps in reducing the soreness. However, consult your doctor on this.

Taking a prenatal massage

Prenatal massages are a great way to lessen the aches of your body during pregnancy. This kind of massage helps to relax and loosen the muscles of your body and also reduce your stress. You should always schedule an appointment with a trained masseuse who will know your exact sore spots and provide the much needed relief.

Read More: 11 Benefits of Prenatal Massages Therapy


In your third trimester, your doctor may warn you from standing or walking for a longer span of time, as it may increase your pain. Swimming is a great exercise for you at this time. Swimming relieves the pressure on the hip and other joints, reduces the tightness of the muscles and keeps the blood flowing. Swimming is a great pain reliever during pregnancy.

Sleeping posture

In the advanced stage of your pregnancy you should always take care to sleep on your side and keep the knees and legs bent in the correct posture. Pregnancy pillows will help in supporting your abdomen, your upper leg and your hip. In this way, your hip pain will lessen to a great extent as the pillow will reduce the pressure on your hips which actually causes the pain. Also be careful not to sleep with your legs crossed as this will put more pressure on your hips and increase the pain. Keep your legs parallel while sleeping as this will reduce the chance of any pain or discomfort you might feel at night.

Read More: Is It Ok To Sleep On Your Back During Pregnancy?

Realigning the pelvic bone

When you feel hip pain, you can try lying on your back and keep a pillow between your knees and squeeze hard. This method forces your pelvic bones to the right alignment and alleviates your pain. It is a very useful method to lessen the disturbing pain and get some relief.

Read More: 11 Home Remedies to Stop Pelvic Pain during Pregnancy


Choosing a correct mattress to sleep on during pregnancy is very important. The right firmness of the mattress will help in alleviating your aches. But too much firmness or softness of the mattress will worsen your pain. You can add another layer of foam rubber padding in your mattress, if it is too firm, below or above your hip joint according to your comfort.

Read More: Can Sleep Disorder Lead to Preterm Delivery?


During pregnancy, your body goes through a lot of change and pains and aches are very common at this time. Hip pain is also a very common syndrome during the second and third trimester. It usually can be controlled and cured by a lot of methods. However, if you feel pressure in your pelvic region and the pain goes down to your thighs, especially before the 37th week of pregnancy, you must consult your doctor as it can be an indication of premature labor.




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