Hip Problems After Pregnancy: Why It Happens and What You Can Do About It
You survived pregnancy! And now you have nagging hip pain that no amount of stretching can help. This is extremely common postpartum but shouldn’t be something you have to push through.
In this blog post, I’ll talk through what can cause hip pain after pregnancy, the different types of hip pain, how to help the pain, and why a pelvic floor physical therapist may be your bestie in the process.
What Causes Hip Problems After Pregnancy?
There are various reasons you may be getting hip pain, but here are the most common reasons.
Hormonal changes
Your hormones run haywire postpartum. At this time, estrogen is at an all-time low. Low estrogen results in increased joint mobility into pregnancy and early postpartum that can contribute to that nagging hip pain. Although this gets blamed often, I don’t often see this as the common culprit as to why someone’s hip pain lingers.
Muscle weakness and imbalance
Pregnancy is a marathon. Your core, deep hip muscles, glutes, and pelvic floor just went through a massive bodily change. Once the baby bump isn’t there, our deep core and hips try to recover the best way they know how. Unfortunately, they are typically weak and are part of an imbalanced system into the postpartum period.
Changes in posture and movement
Postpartum is a new event that your body endures. You’re stuck in positions that may not be ideal (hello 3AM feeds, I’m looking at you). Whether you’re baby wearing for long periods of time, slouched forward to feed the baby, or leaning forward on the kitchen sink for support, all of these positions affect our movement quality. We tend to fall into patterns that underutilize the glutes and flare out the front side of the rib cage. This is why I often clinically see the “postpartum pancake booty” with anyone struggling with low back or hip pain postpartum.
Birth-related stress on the pelvis and hips
Your delivery position, how long you pushed, and your mode of delivery all impact hip pain. A vaginal tear or a c-section can often contribute to compensation patterns that lead to imbalances within the body.
Common Types of Postpartum Hip Pain
· SI Joint Pain: pain near the dimples of the low back/butt area
· Glute or Deep Hip Pain: tightness in the buttock
· Hip Flexor Pain: front hip pain that often worsens with prolonged sitting
· Pelvic Girdle Pain: near the pubic bone, tailbone, or pelvis
· Labral Irritation or Hip Impingement: often a clicking or catching sensation with deep squats or twisting
Symptoms You Shouldn’t Ignore
Pain that lasts longer than 2 weeks without relief
Pain that worsens with exercise
Difficulty walking or caring for baby
Clicking/catching in the hip
Pain with intimacy
Urinary leakage or urgency with hip pain
Numbness or weakness
Why Hip Pain and Pelvic Floor Issues Are Often Connected
The hip and pelvic floor work as an integrated system. When one is underperforming, the other picks up the slack. That’s often why postpartum the hips feel tight or tense. The hip muscles often overwork for the lack of pelvic floor support. Below are some signs that your hips and pelvic floor may be linked.
Hip pain with urinary leaking
Hip pain and tailbone pain
Hip pain and low back pain
How to Relieve Postpartum Hip Pain?
Strength Training
Hip, glute, and deep core strengthening will always be important postpartum. Consider movements that isolate these muscle groups.
Pelvic Floor Physical Therapy
Pelvic floor physical therapy can be vital to a clear, foundational postpartum recovery. Pelvic floor therapy includes:
Full-body assessment
Movement analysis
Breathing and pressure management
Internal and external treatment options
Individualized strength or relaxation exercises
Mobility Work
Movement around the mid back, known as the thoracic spine, and the hips are key to feeling good postpartum.
Movement Modifications
Moving optimally will help keep the nagging pain at bay. Consider modifications for carrying your baby, picking them up, and the positions you’re in while feeding them.
When to See a Pelvic Floor Physical Therapist
You should consider seeing a pelvic floor physical therapist if:
Pain isn’t improving
You stopped exercising because of symptoms
Symptoms return every time you try to be active
You feel unstable postpartum
You want to prevent long-term issues before they become chronic
If you’re wondering “How to relieve postpartum hip pain” you are definitely not alone.
Pelvic floor physical therapy can help you get back to moving pain-free again.
Revive Rehab in Columbia, Missouri, is a pelvic health practice that specializes in pregnancy and postpartum care.
If you are in the Columbia, Jefferson City, Fulton, Boonville, or mid-Missouri area, we’d love to work with you! Click here to learn more about our in-person services.
We offer hour-long, one-on-one, individualized appointments with a physical therapist to get to the root cause of your concerns. We provide a holistic approach for your care. Click the link below if you’d like to book an appointment with us, we’d love to help you on your postpartum journey!
