Hip Pain During Pregnancy: Why It Happens and What You Can Do About It
Pregnancy brings incredible changes to your body, but hip pain doesn't have to be something you simply accept as part of the experience.
As your baby grows, your body undergoes significant hormonal, postural, and biomechanical changes. While these adaptations are necessary to support pregnancy, they can also contribute to discomfort in the hips, pelvis, and lower back.
Hip and pelvic pain are common during pregnancy, but understanding what's causing the discomfort can help you find relief.
Why Does Hip Pain Happen During Pregnancy?
Several factors can contribute to hip pain during pregnancy:
1. Hormonal Changes
During pregnancy, hormones such as relaxin and progesterone influence the connective tissues that support your pelvis. These changes help your body adapt to pregnancy, but they can also affect how your joints and surrounding muscles respond to movement and loading.
2. Changes in Posture and Weight Distribution
As your abdomen grows, your center of gravity shifts. Your muscles must adapt to support these changes, which can increase demands on your hips, pelvis, and lower back.
3. Increased Pressure on the Hips
As pregnancy progresses, sleeping positions and prolonged sitting or standing can place additional pressure on the hips. Side sleeping, particularly without adequate support, may aggravate discomfort along the outside of the hip.
4. Pelvic Girdle Pain
Pregnancy-related pelvic girdle pain (PGP) can affect the sacroiliac joints, pubic symphysis, buttocks, and surrounding pelvic structures.
You may notice discomfort when walking, climbing stairs, rolling over in bed, standing on one leg, or getting in and out of a car.
5 Ways to Help Relieve Hip Pain During Pregnancy
1. Use Pillows for Support While Sleeping
Try placing a pillow between your knees and ankles when sleeping on your side. Supporting your upper leg can help maintain a more comfortable hip position and reduce pressure on sensitive tissues.
2. Avoid Standing on One Leg for Extended Periods
Activities such as getting dressed or standing with your weight shifted onto one hip may aggravate pelvic discomfort.
Try sitting while putting on pants or shoes and distributing your weight evenly when standing.
3. Keep Moving—Comfortably
Gentle walking, swimming, and pregnancy-appropriate strengthening exercises can help maintain mobility and support the muscles surrounding your hips and pelvis.
The goal is to remain active without repeatedly provoking significant pain.
4. Modify Painful Movements
If rolling over in bed, climbing stairs, or getting out of the car causes discomfort, try moving more slowly and keeping your legs relatively close together during those activities.
Small modifications can sometimes make everyday movements much more manageable.
5. Consider Pelvic Health Physical Therapy
A physical therapist experienced in pregnancy and pelvic health can assess your symptoms, identify contributing factors, and develop an individualized treatment plan.
Treatment may include strengthening exercises, movement modifications, supportive devices, and strategies for managing daily activities.
When Should You Seek Medical Attention?
Although musculoskeletal hip pain is common during pregnancy, severe or persistent pain should not automatically be attributed to normal pregnancy changes.
Contact your obstetric healthcare team if you experience sudden or severe pain, difficulty bearing weight, fever, vaginal bleeding, contractions, or other concerning symptoms. A painful, swollen leg—particularly on one side—also warrants prompt medical evaluation.
The Takeaway
Hip pain during pregnancy is common, but that doesn't mean you have to suffer through it.
Your body is adapting to support your growing baby, and those changes can place new demands on your hips and pelvis.
Simple adjustments to your sleeping positions, daily movements, and exercise routine may help reduce discomfort.
Most importantly, remember that pain is not something you have to ignore just because you're pregnant.
With appropriate support, education, and individualized care, many women can find meaningful relief and remain active throughout pregnancy.
Educational information only. Always consult your obstetric healthcare provider before beginning a new exercise or treatment program during pregnancy.