Postpartum hip pain: why it happens and what to do about it
There are many symptoms that can pop up during pregnancy and postpartum. Some of the most common symptoms I treat postpartum as a pelvic floor physical therapist include back pain, urinary leaking, pelvic organ prolapse, and diastasis recti. Another common symptom I see during pregnancy and postpartum is hip pain. But why does postpartum hip pain happen and what should you do about it?
Why is hip pain so common during pregnancy?
There can be quite a few reasons why you may experience hip pain or discomfort during pregnancy. Let’s break it down a bit!
First of all, as your baby grows, your body goes through many postural changes. These changes cause shifts in pressure that can create some discomfort, especially if you have a history of hip dysfunction, low back pain, or pelvic floor dysfunction. You also simply have more pressure on your hips as your baby grows.
You may also find yourself walking differently (typically with feet wider/turned out) and moving differently for day to day tasks. If you have older children that still want or need picked up and carried, that can also cause some additional stress on your pelvic floor and hips (especially if you aren’t managing pressure well!). These movement changes can also cause irritation in your hips.
Will the pain just go away postpartum?
Maybe! It is impossible to predict what your postpartum experience will look like, however, I never encourage pregnant women to simply deal with pain and hope it goes away postpartum. You do not have to struggle through your pregnancy with nagging, uncomfortable hip pain.
Hip pain can disrupt sleep, which is incredibly important when you are pregnant. It can also make it difficult to exercise, and research has consistently shown that exercise is beneficial for pregnant women and their babies. Plus, you simply don’t have to go through your day in pain! Seeking treatment during pregnancy for hip pain can help reduce the severity (or even prevent) postpartum hip pain.
Maybe your hips felt fine during pregnancy, but you start experiencing hip pain postpartum. Why does that happen?
There can be a few reasons why you begin experiencing postpartum hip pain.
1) Your core and pelvic floor are still healing - your core and pelvic floor are put under a lot of stress during pregnancy, and are still healing postpartum. While healing is happening, your hips may compensate to provide stability during day to day activities. Sometimes this can lead to hip pain and discomfort.
2) You may have tension from a perineal or cesarean scar - if you had any perineal tearing, or had a c-section, as your scar heals it will lay down scar tissue. This scar tissue is disorganized and can sometimes cause pulling that can affect your core and pelvic floor, as well as your hips.
3) Your daily demands have changed - being a mom is a strength sport! There is so much lifting and carrying required as a mom, and if you are nursing or pumping you may be sitting for long periods of time as well. These different demands on your body can cause pain.
4) You need to strengthen and rehab before getting back to your regular fitness routine. - No matter how you delivered your baby, rehab is important! It is so important to reconnect to your core and pelvic floor muscles, improve your posture, and rebuild your strength prior to returning to running, HIIT classes, or any other form of exercise. Check out this blog to learn more about postpartum rehab.
What should you do about postpartum hip pain?
Of course my first recommendation is going to be to see a pelvic floor therapist. I recommend seeing a pelvic floor therapist who is highly skilled in both orthopedics and pelvic health so that they can assess and treat everything that may be contributing to your hip pain. An individualized assessment really is key for long term relief.
However, here are a few things I recommend to many of my patients who are experiencing hip pain postpartum.
1) Consider modifying aggravating activities - I know there are a ton of things you HAVE to do as a mom, but sometimes there are ways to modify those daily activities to make them less strenuous and painful. You may also need to modify some exercises for awhile.
2) Improve scar mobility - As mentioned above, c-section and perineal scars can cause tension and pulling that can lead to pain and disfunction. Scar massage can help! I also use some visceral manipulation and dry needling techniques to improve scar mobility.
3) Work on hip strength and mobility - Rebuilding hip strength and mobility postpartum is important to improve hip function and reduce strain on your hip joints.
4) Work on breathing, deep core connection, posture, and pelvic floor lengthening and strengthening - Your hips work closely with your core and pelvic floor, so proper core and pelvic floor rehab are key to healthy and happy hips! Working on postural awareness postpartum can also be incredibly helpful.
If you are experiencing hip pain postpartum, we would love to help! I work with patients in person in Collierville and Memphis, TN, and virtually wherever you are. Schedule your initial evaluation or free 15 minute phone consult here.
Blog post written by Dr. Alexis Hutchison, PT, DPT, OCS, PCES
Sign Up For Our Newsletter
Receive information on upcoming events, exercises we recommend, and educational blog posts on pelvic health and orthopedic topics - delivered to your inbox twice a month!