Hip pain is a common concern for many women during pregnancy and the postpartum period. As your body undergoes significant changes to support a growing baby and recover after childbirth, the hips often bear the brunt of this transformation. If you’re experiencing discomfort, you’re not alone—and physical therapy can provide the relief you need. At our Dedham clinic, we specialize in personalized care to help pregnant and postpartum patients alleviate pain and regain strength.
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Common Causes of Hip Pain During Pregnancy
Hormonal Changes
Increased relaxin levels loosen ligaments and joints in the pelvic area to prepare for childbirth, which can lead to instability and hip pain.
Weight Gain and Postural Changes
The added weight and shift in your body’s center of gravity can put extra stress on the hips.
Pelvic Girdle Pain (PGP)
This condition affects the sacroiliac joints and pubic symphysis, often causing referred pain in the hips.
Sleep Positions
Side sleeping, recommended during pregnancy, can increase pressure on the hips without proper support.
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Common Causes of Hip Pain Postpartum
Weakened Core and Pelvic Floor
After delivery, these muscles often need rehabilitation to distribute forces evenly and reduce hip strain.
Prolonged Sitting
Activities like breastfeeding or holding a baby can strain the hips if posture isn’t supported.
Pelvic Misalignment
Delivery can sometimes result in misalignment of the pelvis, causing discomfort.
Overuse Injuries
Caring for a newborn involves repetitive lifting and movements that can lead to hip pain.
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How Physical Therapy Can Help
At our clinic, we provide personalized care tailored to your unique needs. Here’s how we address hip pain:
Comprehensive Evaluation
We identify the root cause of your pain, whether it’s muscle imbalances, joint dysfunction, or movement patterns.
Manual Therapy
Hands-on techniques like joint mobilization and myofascial release restore function and alleviate tension.
Targeted Exercises
Strengthening your core, pelvic floor, and hip muscles helps reduce strain and improve stability.
Postural Education
Learn proper body mechanics to minimize stress on your hips during daily activities.
Mobility Work
Stretching and mobility exercises address stiffness and enhance flexibility.
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Effective Exercises for Hip Pain Relief
Clamshells
– Lie on your side with knees bent and feet together.
– Lift your top knee while keeping your feet touching.
– Lower slowly and repeat 10-12 times on each side.
– Why it helps: Strengthens the gluteus medius to stabilize the pelvis.
Pelvic Tilts
– Lie on your back with knees bent and feet flat.
– Tilt your pelvis upward, flattening your lower back against the floor.
– Hold for 5 seconds and release. Repeat 10-15 times.
– Why it helps: Reduces lower back tension and strengthens the pelvic floor.
Bridge Exercise
– Lie on your back with knees bent and feet hip-width apart.
– Lift your hips toward the ceiling, keeping your core engaged.
– Lower slowly and repeat 10-15 times.
– Why it helps: Strengthens the glutes and core, easing hip strain.
Cat-Cow Stretch
– Start on hands and knees in a tabletop position.
– Inhale as you arch your back, lifting your head and tailbone.
– Exhale as you round your spine, tucking your chin and pelvis.
– Repeat for 1-2 minutes.
– Why it helps: Improves spinal mobility and relieves tension in the hips and lower back.
Hip Flexor Stretch
– Kneel on one knee with the other foot in front, forming a 90-degree angle.
– Push your hips forward gently while keeping your torso upright.
– Hold for 20-30 seconds on each side.
– Why it helps: Loosens tight hip flexors, which are common during pregnancy and postpartum.
Tips for Managing Hip Pain at Home
Support Your Sleep Position
Use a pregnancy pillow between your knees to reduce hip pressure while side sleeping.
Stay Active
Engage in low-impact activities like prenatal yoga, swimming, or walking to improve circulation and reduce stiffness.
Focus on Ergonomics
Choose supportive chairs and use nursing pillows to maintain proper posture during breastfeeding or holding your baby.
Build Core Strength Postpartum
Incorporate gentle pelvic floor and core exercises to rebuild strength and stability.
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When to Seek Professional Help
If hip pain persists or interferes with your daily activities, physical therapy can provide the relief you need. Our clinic in Dedham specializes in prenatal and postpartum care, offering tailored treatment plans to address your specific concerns and help you feel your best.
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Take the first step toward relief and recovery today. Contact us to schedule a consultation and discover how physical therapy can support you through every stage of motherhood.
