According to research, approximately 20% of pregnant women experience hip and back pain during pregnancy.

So, if you are experiencing pain in these areas then, first of all, don’t panic, because this is a pretty normal pregnancy symptom.

Secondly, hang in there, because we have some effective treatments you can try. Are you anxious to know what these are? Simply read on.

…Because everybody knows that you shouldn’t leave a pregnant momma waiting, especially if she is suffering from hip and back pain!

Strengthen Your Back Before the Bump Grows

If you suffer from back pain when not pregnant, it is a good idea to take some preventative measures against pregnancy back and hip pain. This is because, if you are prone to backaches, pregnancy will likely make things worse.

Fortunately, you can guard against this by strengthening your back prior to becoming pregnant. To strengthen your back, make a point of incorporating exercises like swimming, pilates, and yoga into your routine. 

If you are already pregnant you can still do these exercises to strengthen your back muscles, just be sure to tone down the pace, and in the case of pilates and yoga, join a prenatal class.

Get Relief with Yoga

Speaking about yoga, this is one of the best types of exercises for hip pain and back pain, especially while you are pregnant. 

By doing yoga, you can gently target the stiff areas within your hips and lower back, while at the same time exercising and strengthening the muscles in those areas. Yoga has been proven to reduce inflammation, which will also be beneficial in soothing and treating the areas of pain.

If you’re wondering if yoga is safe to do while pregnant, according to published studies, yoga is an ideal form of exercise for pregnant women and is effective for reducing pain, especially in the pelvic area. According to the research, it is also a superior form of exercise for pregnant women than walking and standard prenatal exercises.  

Try Other Hip Stretching Exercises

Besides yoga, you can also try other stand-alone hip stretching exercises.

For one, you try sitting in a chair with one foot flat on the ground, and the side of the other ankle resting on your knee. With one hand gently push the other knee (the one in the air) away from you and downwards. You should feel a nice stretch in the hip area.

You can also try lying on your back with your legs drawn up, feet flat on the ground and arms at your sides. Slowly and carefully raise yourself off the floor and bring your hips up towards the sky. You should feel a nice lengthening in the body, and a release in the hips. 

Get a Massage

Prenatal massage is another thing that can really help to relieve pain in your hips and lower back during pregnancy. 

If you are struggling with pain and discomfort in these areas, then be sure to book yourself a supply of prenatal massage sessions in order to maximize your chances of relief.

You can also ask your partner or a friend or family member to give you a gentle massage at home if you feel this would help. 

Soak in the Tub

A superb way to release tension and joint/muscle pain is to soak yourself in a hot bath. The heat of the water will relax your muscles and bring increased circulation into your hips and back. 

To up the relaxing power of your bath, try adding Epsom salts to the water. Epsom salts contain high levels of magnesium which can induce one’s muscles to relax. 

Use Heat Pads

If you don’t have time for a bath and need relief, you can also try applying heat pads to the area where you are feeling pain.

Like in the bath, the heat from the pads will help to relax the muscles in the area where you apply them, and assist with circulation to the site of the pain. 

Wear Flats

The most common time for hip or back pain to occur is within the second and third trimester when your growing bump starts to put pressure on the areas around it. 

If you are in your third trimester, you probably have already stashed your heals and are wearing flats on the daily. But if not, or if you are still in your first or second trimester and can still rock a heal —give this a second thought if you are experiencing hip or back pain.

Wearing flats will help to keep your spine and hips aligned, which will in turn help to guard against pain in these places. So, if you are suffering from pain in the hips or back, be sure to stick to flats until after the birth. 

See a Chiropractor

Another highly effective thing you can do is see a chiropractor, especially if the pain is bad. Hip and back pain during pregnancy could be aggravated by misalignment in the spine and hips. If this is the case then you definitely want to have it checked out. 

Chiropractic treatment has been proven by research to be highly safe for pregnant women, and effective at reducing lower back pain, so be sure to book an appointment if you are in pain. 

If you would like to learn more about pregnancy and chiropractic care, then have a read here.

Now You Know How to Treat + Prevent Hip and Back Pain During Pregnancy

Hip and back pain during pregnancy is no fun. But fortunately, there are quite a few things that you can do to treat and even prevent hip and back pain while you are pregnant. 

Because everyone’s body is different, you might have to try out a few of these methods before you hit on one, or a combination of a couple that really provides relief.

If you enjoyed this article be sure to share it with other pregnant moms-to-be and check out the rest of our site for more articles like this.