Best Exercises For Hip Pain During Pregnancy

Hip Pain During Pregnancy

Hip Pain During Pregnancy When you are pregnant with your baby, your body will undergo lots of changes which would cause a lot of body pain. This might be due the weight of the baby growing in your womb and the process of tendons and ligaments of the hip bone getting weaker every day. This will make you experience extreme pain in the back when you try to sit or lie down as such positions might not be comfortable for your back.

In addition, gaining body weight would also cause too much strain on the muscles and joints. You can perform few exercises for hip pain during pregnancy to ease out the pain and get immediate relief.

Exercises For Hip Pain During Pregnancy

Pelvic Tilts

This exercise is highly helpful during pregnancy as it helps you to stretch the muscles around the hip region. Stay on all fours keeping the back straight and head in parallel to your back to form a C curve. Focus on your tummy and doesn’t tighten your buttocks.

Pelvic Tilts

Stay in this pose for a few seconds and then relax slowly and come back to your position of number one. Repeat this exercise for five times or 10 times until you are fine performing these exercises for hip pain during pregnancy. But make sure you don’t overdo and strain yourself in the process.

Arm And Leg Raises

This exercise helps you stretch your back muscles and the ones in your buttocks. This helps to relieve that pain in your hip. Begin this exercise by staying on all fours while keeping your back straight. You should be able to tilt your pelvis slightly to lift the pressure from your hips. Now lift your right arm up straight parallel to your back and then slowly raise your left leg.

Now your leg, arms and back will fall in a straight line. Stay in the positions for some seconds and then slowly lower your arm and then your leg. Now repeat the same with your other leg and arm. You can also try to modify by lifting either a leg or a hand alone and then repeat with the other arm and leg. Perform as five sets per session.

Hip Flexor Stretch

This helps you to relax the muscles present in the hip flexors, which are found in the front region of your pelvis. Kneel on the floor to begin these exercises for hip pain during pregnancy and make use of a chair or other furniture for support.

Hip Flexor Stretch

Place your right foot in front of you so that your knee comes directly in front of your ankle. Keep your back in a straight position and tuck in your pelvis. Now place your hands for more support and slightly bend your knees to bring your hips to the front. Remain in this position for 15 or 30 seconds and then relax. Repeat this for two or three times.

Butterfly Stretches

Butterfly Stretches

Sit on the floor and bring the soles of your feet and keep them close. Now bend your knees well and hold your knees with your hands and move the knees up and down for few times. You can do this many times a day.