Hip Pain After Pregnancy: Causes, Symptoms, and Treatments

Many women experience hip pain after pregnancy or postpartum hip pain, which can range from mild discomfort to chronic pain affecting daily activities. This condition is often caused by hormonal changes, muscle imbalances, and physicAal stress from childbirth.

If you’re struggling with postpartum hip pain, this guide will help you understand:

• The causes of hip pain after pregnancy
• Common symptoms and when to see a doctor
• Effective treatments and exercises for relief
• Expert tips to prevent and manage pain naturally

Let’s explore everything you need to know to recover and regain your mobility!

What Causes Hip Pain After Pregnancy?

Several factors contribute to hip pain after childbirth. Understanding the root cause is the first step toward effective treatment. When PGP  (Postpartum Hip Pain)  persists into the postpartum period, it is likely due to other factors, such as weakened muscles in the abdominal and pelvic regions.

1. Hormonal Changes and Ligament Relaxation

During pregnancy, your body releases relaxin, a hormone that loosens ligaments to prepare for childbirth. This increased flexibility can cause hip joint instability, leading to pain after delivery.

2. Pelvic Girdle Pain (PGP) and Symphysis Pubis Dysfunction (SPD)

• PGP affects up to 25% of women during pregnancy and can persist postpartum.
• SPD occurs when the pelvic bones separate too much, causing sharp pain in the hips and groin.

3. Muscle Weakness and Imbalances

• Pregnancy stretches and weakens core and pelvic muscles, making them less able to support the hips.
• Weak glutes and abdominal muscles lead to overcompensation by the hip muscles, resulting in pain and stiffness.

4. Labral Tears and Hip Joint Stress

• Some women suffer from labral tears, which occur when the cartilage inside the hip joint is damaged during childbirth.
• Symptoms: Clicking sensations, sharp pain in the hip joint, and reduced mobility.

5. Postural Changes and Improper Lifting Techniques

• Carrying a baby frequently causes poor posture, increasing stress on the hip joints.
• Repeated bending, lifting, and sitting in awkward positions can worsen postpartum hip pain.

Common Symptoms of Postpartum Hip Pain

The intensity and type of hip pain after pregnancy can vary, but some of the most common symptoms include:

• Dull or sharp pain in the hip joint
• Hip stiffness and reduced range of motion
• Pain radiating to the lower back, buttocks, or thighs
• Clicking or popping sounds in the hip
• Pain worsening with movement, prolonged sitting, or walking

If these symptoms persist for more than six weeks, consult a doctor to rule out serious conditions like arthritis or nerve compression.

How to Relieve Hip Pain After Pregnancy (Effective Treatments)

There are some methods that have been studied that can help with hip pain after pregnancy, some of them are listed below.

1. Physical Therapy and Strengthening Exercises

• A physical therapist can guide you through pelvic floor and core exercises to stabilize your hip joints.
• Recommended exercises include:
  • Bridges – Strengthens the glutes and lower back.
  • Heel slides – Activates core and pelvic muscles.
  • Pelvic tilts – Improves hip mobility.

2. Postural Adjustments and Body Mechanics

• Sit with your knees slightly higher than your hips for better alignment.
• Avoid crossing your legs while sitting.
• When picking up your baby, bend at the knees instead of the waist to reduce hip strain.

3. Heat & Cold Therapy for Pain Management

• Apply a heating pad to loosen stiff hip muscles.
• Use an ice pack for 15 minutes if inflammation is present.

4. Supportive Gear and Ergonomic Seating

• Pregnancy support belts provide stability for weak pelvic muscles.
• Use ergonomic chairs or cushions to maintain good posture.

5. Pain Medication (If Necessary)

• Over-the-counter anti-inflammatory drugs (NSAIDs) may help, but consult a doctor before taking medication.

Important: If pain persists beyond 3 months, medical tests like an MRI may be needed to check for structural damage. Also, some published articles suggest that hip pain can be treated with acupuncture or other treatments.

When to See a Doctor for Postpartum Hip Pain?

Seek medical attention if you experience:

• Severe pain limiting mobility
• Hip swelling, redness, or warmth (possible infection)
• Pain that worsens despite home treatments
• Difficulty walking or performing daily activities

Preventing Hip Pain After Pregnancy – Expert Tips

• Start strengthening exercises early – A strong core and glutes prevent hip instability.
• Wear proper footwear – Avoid high heels and opt for supportive shoes.
• Practice good sleep posture – Use a knee pillow if sleeping on your side to align your hips.
• Maintain a healthy weight – Excess weight adds pressure to the hip joints.
• Stay active – Gentle yoga or Pilates improves flexibility and prevents stiffness.

FAQs – Answering Common Questions About Postpartum Hip Pain

1. Does hip pain go away after pregnancy?

For most women, mild postpartum hip pain resolves within 6-12 weeks with proper care. However, severe cases may require physical therapy or medical intervention.

2. How long does hip pain last after pregnancy?

It varies—some women recover in a few weeks, while others experience pain for several months or even years if untreated.

3. What are the best exercises for hip pain relief?

Strengthening the core, pelvic floor, and glutes is essential. Try bridges, side leg raises, and deep core activation exercises.

4. Should I see a chiropractor or physical therapist?

A physical therapist is often the best choice, as they specialize in muscle strengthening and joint mobility. Chiropractors can also help, but only if the pain is due to alignment issues.

5. Can postpartum hip pain be a sign of arthritis?

In rare cases, osteoarthritis or rheumatoid arthritis may develop postpartum. If you have persistent pain and stiffness, consult a doctor for evaluation.

Final Thoughts & Next Steps

Experiencing hip pain after pregnancy is common, but it doesn’t have to control your life. With the right treatments, exercises, and lifestyle adjustments, you can regain your mobility and feel stronger than ever.

Key Takeaways:

• Identify the root cause of your pain (hormonal, muscular, postural).
• Follow a structured exercise routine to strengthen your core and glutes.
• Adjust your posture and daily habits to avoid worsening the pain.
• Seek professional help if pain persists beyond 3 months.

Need personalized care? Contact Fallbrook Medical Center today for expert evaluation and customized treatment plans. Because your health matters!