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Q&A: Pregnant with sore hips and pelvis?

My hips and pelvis are getting so sore…how can I find relief?

Re: My hips and pelvis are getting so sore…how can I find relief?

The Bump Expert

Aches and pains are (hate to say it) a part of every pregnancy, and they can certainly get worse as it wears on. Baby is growing like a weed (watermelon?) now, and taking up just about every bit of available room in your abdomen. That giant uterus shifts your center of gravity and stretches out and weakens your abdominal muscles, which affects posture and puts a strain on your back. The hormonal changes of pregnancy can make things even worse. See, those hormones are prepping for baby’s big exit, working to loosen up the joints and ligaments that attach the pelvic bones to the spine. This can make you feel unstable and cause a good deal of discomfort. Pain is never fun, but hey -- at least that means baby will be here soon! And once you're trying to push baby out, you'll be glad for every last bit of loosening up.

Paula Kashtan | May 15 , 2009 3:25 PM

re: Q: Sore Hips and Pelvis?

That's it? That's the big answer: It's normal and you'll be glad for it later? Not one suggestion as to how to find relief? Women have been getting pregnant for eons and we can't come up with any way to make them feel a little more comfortable? I call baloney. I demand a refund. I want to speak with the manager.Dangit.Frustrated and Achy

SeattleMermaid | October 11 , 2007 8:35 PM

re: Q: Sore Hips and Pelvis?

maybe some gentle streatching? what would the experts recomend as good easy streatches to help the sore pelvis?

Kristine Schilling | November 14 , 2007 5:38 PM

re: Q: Sore Hips and Pelvis?

I really only get the aches and pains in my hips at night. Which makes for a restless night considering I sleep on my side. But I find that if I take a warm shower before bed it relaxes me and I don't ache as much. Also, my Dr. said that taking a Tylenol would help too.

Lucky7s | December 02 , 2007 4:38 PM

re: Q: Sore Hips and Pelvis?

I recommend pre-natal yoga after dinner. Its light and you can do as much or as little as you like. Its possible that the position your sitting in during the day is making your sacrum (the bone the forms the connection between your low back and hip girdle) unstable. You may also have very tight muscles from sitting during the day, so a walk in the evening is a great idea. Even if you weren't a big exerciser before, your body is going to crave certain changes in position, and just shifting from one hip to other or switching chairs is not enough. Walking will get the circulation going to muscles around your hips (not just to fetus), and actually help to ease tension.For the yoga, head a local bookstore and see what they have on the shelves that pops out at you! Maybe you're someone who needs a dvd to follow?? They have those too, especially for soon to be mom's!Good luck, and happy stretching!Your prego P.T.

mrsmacy | December 10 , 2007 6:58 AM

re: Q: Sore Hips and Pelvis?

My doctor recomended a couple of great ideas for me. My baby is on a bundle of nerves & ligaments, so it hurts to do certain movements. Anyway, hot baths (or heating pad) is #1. She aslo recomends Pregnancy massages. Something about de-stressing and the massage works out muscles we can't work ut orselves. Obviously this one would be pricey for most of us. My alternative is going to to department stores and sitting in the massage chairs (w/heat if I can find it!). It's free, so the price is right. I also found that lavendar works great. I have an eye mask w/ real lavendar that goes in the freezer. I use it over my eyes to sleep/bathe or against my forehead when I feel bad. Sounds silly, but it really works for me. I even spray my pillows and clthes w/lavendar on bad days. There's no medicinal study to back any of this stuff up, but I could hardly walk at the beggining of the month. Now my pain is limited to very specific movements and not nearly as serious.

Lauralibby88 | December 31 , 2007 3:24 AM

re: Q: Sore hips and pelvis?

Get in a pool and float on a noodle! I have been doing it all summer, what a godsend!

smjaczko | July 15 , 2008 11:31 PM

re: Q: Sore hips and pelvis?

i had severe pack/pelvic pain starting at 14 weeks. at 18 weeks it was so bad, i couldn't even stand or walk. My OB referred me to a chiropractor and he has been a saving grace! I go 2 times a week and haven't had any problems since.

wknetzer | August 17 , 2008 12:15 AM

re: Q: Sore hips and pelvis?

My hips bones have been shifting and hurt very much. My husband even says he can see how the bones have separated on my lower back and measures for me with his fingers where he knows they used to be and where they are now, and it's like 2 inches and I'm only 13 weeks. Because it is the bones that hurt, massage does not help and is the last thing I want right now. Lying flat on my back with my knees bent helps a little, but I know I won't be able to do this in a couple weeks. Prenatal yoga just encourages the bones and hips to shift and open even more. But I am glad that my hips are making room because I am very petite and was afraid I wouldn't be able to get this baby out - so now I look at it as No Pain - No Gain! But I will continue to whine to dear hubby for sympathy.

B&GKelly2007 | October 09 , 2008 1:11 PM

re: Q: Sore hips and pelvis?

All I can say is that it's spelled BOLOGNA.Haven't you heard the song.DH's massages always fix the aches and pains.

mrs.Lucky531 | October 11 , 2008 1:01 AM

re: Q: Sore hips and pelvis?

My hips hurt badly at night, when I'm sleeping on my side. But I've started using a body pillow, just putting it between my knees, and that has helped alleviate the pain a lot.

arkabee | November 18 , 2008 3:54 PM

re: Q: Sore hips and pelvis?

I have found that after a day of constant movement at work, a warm bath at the end of the day is necessary for me to fall asleep at night. I am thankful that I am separating a ton, though. My poor sister didn't separate at all with either of hers, and as a result had very difficult labors.

dweisbrod | January 08 , 2009 8:05 PM

re: Q: Sore hips and pelvis?

I agree with the earlier comment about the chiropractor, mine has helped me a ton, and a lot of the hip pain is usually Maliya's (my baby in there :) ) weight is shifting my sacrum off. I go in there, barely walking upright, leave with hardly any remnants of the pain, ice or warm packs also help tons. If anyone hasn't tried the chiropractor thing, I definitely recomend it, just make sure they know your pregnant if it isn't obvious yet, so they can do their adjustments accordingly! There are also some tecniques they can do to encourage correct positioning of the baby for birth, Maliya's in the correct position now and hopefully ready for delivery on Sunday! (or ealier :) )

Mocha Madness | February 09 , 2009 1:47 PM

re: Q: Sore hips and pelvis?

I bought the Snoogle body pillow, which works to make your whole body parallel to how it should sleep at night. Walking also helps.

tinosbaby | February 17 , 2009 4:23 PM

re: Q: Sore hips and pelvis?

I was doing fine with this until my last road trip for work in week 36, and since then... I sleep on my side, and the pain in my hips gets to be so bad I can't sleep more than an hour at a stretch before I have to turn (the intervals get shorter as the night goes along.) I take a walk after dinner and a warm bath before bed most nights, along with a Tylenol an hour before bedtime, but nothing - not pillows, not adjusting the firmness of our bed, not stretching - seems to help. A heating pad eases things in the morning, when I decide I've had enough tossing and turning and retreat to the sofa.Just 2 weeks left, though! I think I can make it until then.

formossissima | March 09 , 2009 8:07 AM

re: Q: Sore hips and pelvis?

I've been doing prenatal yoga and i think it will help with all of this. It's catered towards pregnancy and a lot of the things you do are supposed to continue to help your body get ready for birth. Even though i am only 14 weeks, I know it's helping. I'm lucky enough that my hospital offers it free once a week. We work on stretch our hips too. I think that would be a way better answer to the question! So other mommies-to-be may want to give it a try!

laurashu | March 31 , 2009 10:36 AM

re: Q: Sore hips and pelvis?

See a Chiropractor. This is my advice to all of you. After all, I am a Chiropractor!I am so thankful for all my friends that are Chiros. We have been able to help each other out during our pregnancies.

heather0413 | April 21 , 2009 7:33 PM

re: Q: Sore hips and pelvis?

I bought the Snoogle pillow and it has been a lifesaver. All of my aches and pains were gone within a week.

ameier3624@yahoo.com | July 08 , 2009 5:25 PM

Q&A: Pregnant with sore hips and pelvis?

So far the best things for me have been to sleep with a pillow between my knees, lean back when I sit in my desk chair, and grin and bear it. It is apparently very common and after awhile just becomes another ache and pain. Several of my friend have tried the belts and the physical therapy but both have proved to be more of a hassle than a relief.

vhortde | July 23 , 2009 9:13 AM

Q&A: Pregnant with sore hips and pelvis?

LIsten up: This is my fourth pregnancy and I've had this issue every single time... occasionally to the point where I cannot walk at the end of the day my hips/ coccyx/ sacrum are so sore. With my first pregnancy I was told to do yoga, keep active, etc... and it resulted in a rarely discussed condition (even my doctor didn't know about it!) called pubic symphisis separation. Very painful. So here's my hard-earned recommendations/ knowledge. 1) It's caused by the hormone relaxin which is designed to help open up those hips and joints, yes. But it will affect your whole body, so be careful with yoga and other stretching exercises. 2) Keep your legs TOGETHER at all times. Sometimes I've triggered a bad episode just by pivoting wrong, stepping out of the car one leg at a time, or climbing out of the bed. Work to keep those hips still and keep those knees together with any movement. For ex, maybe not a good idea to squat down b/c you have to open your legs to make room for that big belly. Can make intercourse tough! 3) Sleep with a body pillow! It can be like night and day... you need to keep those knees and hips aligned all night or you'll wake up worse in the morning. 4) Baths/ tylenol/ chiropractic (although you're liable to "slip back out of joint" right away)/ massage can all help... at least with the muscle fatigue of trying to keep all those slipping joints together. 5) Rest and not pushing it when the pain comes on can be helpful with preventing the worst. 6) Anticipate freedom. Immediately after giving birth my issues went away, although I'm likely to be an arthritic old woman one day (research suggests this.) Take joint supplements/ Omega 3's if you've had this to help your old lady self to come.

bcgebhardt | July 25 , 2009 6:32 PM

Q&A: Pregnant with sore hips and pelvis?

I was sent to physical therapy for these pains. I do the following stretches in morning and in the evening. It takes about 10 minutes and helps me feel so much better! Lay flat on your back with one leg straight out and lift the other straight in the air. Pull the lifted leg toward your face until you feel the stretch and hold it for 20-30 seconds. Repeat on each side 3 times. The next is to lay on your back with one knee bent while the foot is still on the floor and the other leg crossed over it, ankle placed on the opposite knee. Pull the set toward your head and hold for 20-30 seconds. Repeat on each side 2-3 times. I hope this helps for you all! :0)

AGSkelton | August 23 , 2009 9:32 AM

Q&A: Pregnant with sore hips and pelvis?

I go to the chiropractor weekly. I had back issues before I became pregnant. When I was about 10 weeks pregnant they started to act up again. I've been going and every time I receive an adjustment I feel instantly better. Going more often makes sleeping easier as well. I would recommend going to a chiropractor if you have not yet!

nelleebelle | September 30 , 2009 4:13 PM

Q&A: Pregnant with sore hips and pelvis?

I have the same problem and found that a warm bath and tylenol really help. Also pre-natal yoga is great. Tell the instructor where you need to work it and she will incorporate some good stretches into the class session.

BlueBee | October 09 , 2009 10:50 PM

Q&A: Pregnant with sore hips and pelvis?

I have been swimming at my local Y a few times a week. They weightless feeling is great and it has really been helping me. Plus, my doctor says that the excercise will more than likely keep me limber so the birth will be easier.

Heather_Falvey | October 19 , 2009 11:06 AM

Q&A: Pregnant with sore hips and pelvis?

I have had the hip pain to the point of having to rollover every hour or so for the last few months. I bought a snoogle, which i hoped would help. but it didn't help until I raised it with one pillow below it and one on top of it. For some reason, sleeping on an angle in bed helps reduce the pressure on my hips. I also found that I have been oversleeping. Once I hit 7-1/2 hours, my body wants to be out of that bed!

kforno | October 27 , 2009 8:18 PM

Q&A: Pregnant with sore hips and pelvis?

I have the exact same problem- thanks for calling the official answer lame, it was. I invested in a nice, thick memory foam matress for my bed that has been a life saver on my hips. I still have some pain at night, but trying different sleeping positions and incorporating pillows has been better. I try not to sleep directly on my side as this seems to cause the most pain by morning. Instead I use the pillow between my knees and to support my belly as I lie on my side/front like I did before I was PG. Also, I've been seeing a chiropractor for back pain (started before PG, got worse during) and it's been a lifesaver.

Bonitachic | November 24 , 2009 11:02 AM

Q&A: Pregnant with sore hips and pelvis?

My back & pelvic pain have just started up at 28 wks. A heating pad helps a lot. I also use a regular body pillow, not those fancy formed ones, and it helps take some of the preasure off. I've been doing belly danging since before I was pregnant, Doing slow grounded hip movements will also hel to relieve, stretch and strengthen your back and hips. I feel better after doing large hip circles (slowly) and figure eight's or infinity circles. Prenatal yoga is also great. The hardest part about these new pains and discomforts is not to just give in and lay around with a heating pad all the time. I have to force myself to do something to move and stretch, because sitting too long is really painful. Again, i can't encourage women to try prenatal belly dance enough. The movements are very gentle, grounded and natural to the female body. I have 3 DVD's, the best ones are Amira- belly dance & yoga for pregnancy (very detailed and also has movements that will help turn the baby if breech and stimulate labor). Belly Baby with Neena is another great video (has floor movements for early pregnancy and modified chair positions for third trimester). Hope you find some of this helpful. Good luck in your pregnancy!

Desi632 | December 11 , 2009 12:22 AM

Q&A: Pregnant with sore hips and pelvis?

I find that my pelvis and hips hurt the most at night after i've been laying down for a while, and I find the only real relief is to prop two pillows behind my head, neck, and upper chest, and put one pillow under my knees. When I do wake up, I'm not nearly as sore as normal. Sometimes the pain is so bad I can't even sit up, so being able to get out of bed easily normally means it will be a good day!

Faeliea | January 12 , 2010 5:03 PM

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