Exercises for Hip Pain During Pregnancy

When you are pregnant, the increasing weight of your growing uterus, combined with the relaxation of the tendons and ligaments holding your pelvic bones in place, can lead to hip pain. Most hip pain is not serious and can be relieved with a few exercises. Always check with your health care provider before beginning any exercise program.

  1. Pelvic Tilts

    • Pelvic tilts strengthen the muscles in your hips and abdomen. Get on all fours, with your back parallel to the floor. Gently allow your back to sag slightly, tilting the top of your pelvis down. Simultaneously tighten the muscles in your bottom and abdomen as you raise your pelvis, tuck it under, and round your back. Return to starting position. Work up to 200 pelvic tilts daily, spread over one to four sessions.

    Butterfly Stretches

    • Butterfly stretches strengthen the muscles in the hips and thighs. Sit on the floor. Bring the soles of your feet together, and bending your knees, bring your feet about 12 to 18 inches away from your body. Using gentle pressure from your hands on your knees, first bring your knees up for a few inches, then down for a few inches. Repeat several times, twice a day.

    Modified Hip Flexor Stretches

    • For this exercise you will need something to elevate your foot on, and something sturdy to hold on to. Holding on with your right hand to maintain your balance, elevate your right foot by placing it on a step stool or chair; begin with your foot elevated to a comfortable height, and work up to having your foot at the level of your knee. Raise your left arm over your head. Lean forward and left slightly, gently stretching. You should feel the stretch down your left side and in your left hip. Hold for a few seconds, then relax. Repeat on the other side.

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