Pregnancy is an exciting time, but sometimes it causes aches and pains as the body changes. Hip and pelvic pain is referred to as pelvic girdle pain, which is closely related to low back pain during pregnancy.
Hip pain is quite common during pregnancy which happens due to round ligament stretching, mainly to accommodate the slowly growing uterus. This round ligament basically supports the uterus and also connects the groin. Pregnant women can do a few exercises, basically in form of gentle stretches which helps in getting relief from pain, keeps the body flexible and helps her feel better. However, it should be done only after consultation with the Doctor. If after doing any one of the stretches, there is slight discomfort, the exercises should be discontinued immediately. Never, exert too much which can harm the baby. Stretching can realign and strengthen muscles and ease the stress and strain on joints during pregnancy. It also can help release tension in the back and alleviate pain in the hamstring muscles.
When you are in the last trimester, you may have to stay off your feet as too much walking or standing will worsen your hip pain. As you are advised to exercise, you can opt for swimming. It relieves the strain on hips and all other joints. When you swim in the water, you feel weightless, and this can take off the pressure from your hip and joints.
Start the exercise by standing between two walls or by standing in a doorway. You need to be in a lunge position. Your left foot will be in front of your right. There should be hip width distance. You need to keep your forearms and hands on walls or on either side of door, at chest height and by keeping your elbows a bit bent. You need to inhale and then slowly exhale. Contract the upper back muscles gently. You should lift your chest up and then gradually out as you bring the shoulder blades together. This is when you will feel a good stretch just across the upper and middle chest.
A simple knee stretch offers a lot of relief to pregnant women, if it is done in the right way and regularly. You need to position yourself with your knees and hands on the ground. As you keep your backside in air, you can slowly lower your head gently towards the floor. You have to be very careful as you lower your head and should never be too quick. This might increase the ligament pain if done wrongly or can also pull a muscle. Do it slowly and in total control of your body so that you do not hurt yourself. You can repeat this stretch for better results.
This is a simple exercise which helps to get relief from all hip discomfort during pregnancy. Start by sitting comfortably on the floor. Knees should be apart and feet should be together which is very much like a butterfly position. Now, gently start to pull your feet towards the body. Pull as much as you can but without any discomfort. Now, lean a bit forward till you can feel a mild stretching feeling in the groin or hip area. Try to stay in this position for at least 5 seconds. Sit straight. You can do this stretch 15 times or as much as you can comfortably tolerate.
This is done in the seated position. Sit straight on floor. Your right leg will be completely straight and should be in front of you. Your left leg should be bent. You need to slowly bring the sole of your foot towards the groin. This will keep you comfortable and you can sit on both hips. Now, keep a towel just around the right heel. You can hold one end of the towel in each hand. Keep your arms extended towards the foot as you keep your elbows relaxed. Tension should be on towel, as you gently lean forward from the hips. You get the feeling of stretch on the inner part of right thigh. You can press gently through the right heel. This means you desire to strengthen the spine. You can hold for sometime and then slowly release. The entire process can be repeated with your other leg. This exercise helps in reducing lower back pain and hip pain.
Hip Flexor Stretch
The hip flexors run along the front of the hip and are responsible for bringing the upper leg toward the front of the body. These muscles can also become tight during pregnancy, potentially contributing to hip pain. Weak abdominal muscles can cause hip flexor tightness, increasing the curve of the low back and disrupting pelvic alignment. Hip flexor stretches are often done while kneeling on one leg with the other foot planted in front of the body, knee bent. Shifting weight over the front leg helps stretch the hip flexors on the opposite side.