How to Relieve Hip Pain During Pregnancy

Tired of hip pain making every step feel like a struggle during your pregnancy?

You're not alone. Many expecting moms deal with this uncomfortable reality. Here's what's encouraging: safe, effective relief is absolutely within reach, and most hip pain disappears after delivery.

Picture this: targeted movements that actually reduce your discomfort while supporting your growing baby. In this article, you'll discover evidence-based exercises and simple lifestyle tweaks that can transform how you feel. We'll show you low-impact, pregnancy-safe methods that keep you moving comfortably and build the functional strength your body needs.

Ready to reclaim your comfort? Let's dive into solutions that work. But first, always chat with your healthcare provider before starting any new exercise routine.

Keep reading to discover the targeted moves that could change your pregnancy experience.

What Causes Hip Pain During Pregnancy?

Your body goes through incredible changes during pregnancy, and some of these changes can lead to hip pain. 

The main reason you might feel hip pain during pregnancy is a hormone called relaxin, which loosens your joints and ligaments to help your body prepare for birth. 

As your baby grows, you'll also gain weight, which puts extra pressure on your hip joints. Your posture changes, too. 

Your growing belly shifts your center of gravity forward, causing your body to adjust in ways that can strain your hips.

When Hip Pain Typically Occurs

About 1 in 5 pregnant women experience something called pelvic girdle pain, which affects the hip area. 

Your muscles also work differently as your body changes, creating imbalances that can cause discomfort. 

Hip pain usually shows up during the second and third trimesters when your belly gets bigger, but some women notice it as early as the first trimester. The pain often gets worse as your pregnancy progresses, though every woman's experience is different.

Try Heat and Cold Therapy for Your Hip Pain

Heat and cold can be your best friends when dealing with hip pain during pregnancy. 

Warm baths or heating pads at a temperature comfortable to touch relax tight muscles. Limit sessions to 15-20 minutes to prevent overheating. 

Cold packs work effectively for reducing swelling and inflammation when applied for 10-15 minutes at a time. 

Alternating between heat and cold therapy maximizes relief benefits, though monitor your skin sensitivity during pregnancy since it may be heightened.

Professional Treatment Options

Sometimes you need extra help beyond what you can do at home, and that's perfectly okay. Prenatal massage therapy can work wonders for relieving muscle tension and improving circulation. 

Licensed chiropractors with prenatal certification can address spinal alignment issues as your body adapts. A physical therapist specializing in women's health can create a personalized plan just for you, teaching you specific exercises and techniques. If your pain rates above 6 on a 10-point scale, interferes with daily activities, or doesn't improve with home care after one week, it's time to consult a healthcare professional rather than trying to tough it out alone.

Gentle Exercises and Stretches for Hip Pain Relief

The following stretches for back, hips, and legs are specifically designed to be safe and effective during pregnancy. These gentle movements help alleviate tension while supporting your changing body throughout each trimester.

1. Cat-Cow Stretch

This gentle, flowing movement helps release tension in your spine, back, and hips. It also improves flexibility and circulation, making it perfect for relieving common pregnancy aches.

How to do it:

1. Start on your hands and knees in a tabletop position.

2. Inhale as you drop your belly, lift your head, and arch your back (Cow Pose).

3. Exhale as you round your spine, tuck your chin, and draw your belly button toward your spine (Cat Pose).

4. Flow slowly between these two positions, matching your breath to the movement.

5. Repeat for 8–10 slow rounds.

2. Modified Child’s Pose

This relaxing pose gently stretches your hips, thighs, and lower back. It’s especially helpful for decompressing the spine and calming the mind—use a cushion for belly support as your pregnancy progresses.

How to do it:

1. Kneel with your knees wide apart and your big toes touching.

2. Sit your hips back toward your heels.

3. Extend your arms forward and rest your forehead on the floor or a pillow.

4. Place a cushion or folded blanket under your belly if needed.

5. Breathe deeply and hold the pose for 30 seconds to 1 minute.

3. Seated Figure-4 Stretch

This stretch focuses on the hips, glutes, and piriformis muscles, which can get tight from the extra load during pregnancy. It also encourages better posture while sitting.

How to do it:

1. Sit on a chair with your back straight.

2. Cross one ankle over the opposite thigh, just above the knee.

3. Flex your foot and gently press down on the lifted knee (only if comfortable).

4. Lean forward slightly while keeping your back long.

5. Hold for 30 seconds, then switch sides.

4. Standing Pelvic Tilts

Pelvic tilts can ease lower back discomfort and support better core stability as your belly grows. Doing them against a wall helps guide your alignment and prevent overextension.

How to do it:

1. Stand with your back flat against a wall, feet hip-width apart.

2. Gently tilt your pelvis forward by arching your lower back slightly.

3. Then, tilt your pelvis back by flattening your lower back into the wall.

4. Keep the movement small and controlled.

5. Repeat for 10–15 reps.

5. Wall-Supported Calf Stretch

Pregnancy can put extra pressure on your legs and cause tight calves. This stretch boosts circulation and eases tension in your lower legs and ankles.

How to do it:

1. Stand facing a wall and place your hands against it at shoulder height.

2. Step one foot back while keeping both feet pointing forward.

3. Press the back heel down and bend the front knee slightly.

4. Keep your spine neutral and chest lifted.

5. Hold for 20–30 seconds, then switch sides.

6. Modified Pigeon Pose (with Props)

This prenatal-safe version of Pigeon Pose opens the hips deeply while using support to stay stable. It’s ideal for reducing tightness in the hips and calming the nervous system.

How to do it:

1. Sit on the floor and bring one leg in front of you, bent at the knee.

2. Extend the other leg straight back behind you.

3. Use cushions, bolsters, or folded blankets under your hips and chest as needed.

4. Gently lower your upper body over the front leg.

5. Hold for 30 seconds or more, then switch sides.

7. Seated Spinal Twist

This gentle twist maintains spinal flexibility and supports digestion. It’s a safe and easy way to counteract stiffness from sitting or sleeping in one position too long.

How to do it:

1. Sit cross-legged on the floor or upright in a sturdy chair.

2. Inhale to lengthen your spine.

3. Exhale and gently twist to one side, placing one hand behind you and the other on your opposite knee or thigh.

4. Keep the twist in your upper back—avoid twisting the belly.

5. Hold for a few breaths, then repeat on the other side.

Low Impact Strength Exercises

These safe pregnancy exercises focus on building strength in the muscles that support your hips and pelvis. As your body changes, maintaining muscle tone becomes crucial for comfort and stability.

8. Side-Lying Leg Lifts

This move targets the outer hips and glutes—key muscles that support pelvic stability as your body adjusts to pregnancy. It’s gentle, equipment-free, and great for strengthening without strain.

How to do it:

1. Lie on your side with your legs stacked and your head supported by your arm.

2. Bend your bottom leg slightly for balance.

3. Flex your top foot and slowly lift your leg upward, keeping it in line with your body.

4. Lower it back down with control—no swinging.

5. Do 10–15 reps, then switch sides.

9. Glute Bridges (Recommended only up to 28 weeks)

Glute bridges strengthen your backside and core while taking pressure off your lower back. Just avoid these after your second trimester, as lying flat for extended periods can restrict blood flow.

How to do it:

1. Lie on your back with knees bent and feet hip-width apart, flat on the floor.

2. Keep arms by your sides for stability.

3. Inhale, then press through your heels and lift your hips toward the ceiling.

4. Squeeze your glutes at the top, then lower slowly.

5. Repeat for 10–15 reps, resting as needed.

10. Wall Sits

Wall sits build endurance in your thighs, glutes, and hips—all of which work overtime during pregnancy. Bonus: they improve posture and prep your legs for labor positions.

How to do it:

1. Stand with your back against a wall and feet about a foot away from it.

2. Slide down until your thighs are almost parallel to the floor—knees over ankles.

3. Keep your back flat against the wall and core gently engaged.

4. Hold for 15–30 seconds, then slowly rise.

5. Repeat 2–3 times, increasing the hold time as you build strength.

11. Standing Hip Circles

This simple movement improves hip mobility and encourages healthy circulation—especially helpful as your body retains more fluid and shifts weight forward.

How to do it:

1. Stand tall with feet hip-width apart and hands on your hips or a wall for balance.

2. Slowly make small circles with your hips—clockwise for 10 reps.

3. Reverse direction and circle counterclockwise for 10 reps.

4. Keep your movements controlled and breathe deeply.

12. TRX-Supported Squats (If you have access to a TRX Suspension Trainer™)

Squats are excellent for strengthening the lower body, and the TRX provides support so you can go deeper with better form and less joint strain.

How to do it:

1. Stand facing the TRX, holding a handle in each hand.

2. Keep your feet shoulder-width apart and arms extended.

3. Lower into a squat, keeping weight in your heels and chest lifted.

4. Use the TRX to help you rise back up with control.

5. Repeat for 10–15 reps.

13. Assisted Hip Flexor Stretch (with TRX)

Tight hip flexors can throw off alignment and lead to back pain. Using a TRX gives you stability so you can stretch deeply and safely.

How to do it:

1. Face away from the anchor point with the TRX in a long length.

2. Step one foot forward and the other back into a lunge position.

3. Hold the TRX straps for support and gently sink into the stretch.

4. Keep your chest lifted and hips square.

5. Hold for 20–30 seconds, then switch legs.

14. Single-Leg Balance (with TRX)

Pelvic tilts can ease lower back discomfort and support better core stability as your belly grows. Doing them against a wall helps guide your alignment and prevent overextension. These movements also help prepare your body for pelvic floor exercises that become increasingly important as your pregnancy progresses.

How to do it:

1. Stand facing the TRX and hold a strap in each hand.

2. Shift your weight onto one foot and lift the other foot slightly off the ground.

3. Engage your core and keep a soft bend in your standing knee.

4. Hold for 10–20 seconds, then switch sides.

5. Repeat 2–3 times per leg.

Related: 12 Low Impact Cardio Exercises to Protect Your Joints

Try Doing the Following to Help with Hip Pain

Getting good sleep becomes trickier as your pregnancy progresses, but the right position can alleviate hip pain. 

Sleep on your side with a pregnancy pillow system that supports your growing belly and maintains spinal alignment. 

Place a pillow between your knees to reduce pressure on your hips, and add another pillow under your belly for extra support. 

Avoid sleeping on your back after your first trimester (week 13), as this can reduce blood flow and put more pressure on your spine and hips.

Daily Activity Adjustments

Small changes to how you move throughout the day can significantly impact your hip comfort. Focus on maintaining proper posture when sitting and standing. 

Think about pulling your shoulders back and keeping your head over your shoulders. 

Wear supportive shoes with heels under 1 inch and good arch support, and consider using a pregnancy support belt if your doctor recommends it.

Avoid standing or walking for periods longer than 30 minutes without breaks, and when you do need to lift or bend, use your legs instead of your back. 

These simple adjustments allow your body to handle the extra weight and changes more easily.

Movement and Activity During Pregnancy

Staying active during pregnancy is one of the best things you can do for your body and your baby, even when dealing with hip pain. 

Low-impact activities like walking, swimming, and prenatal yoga keep you moving without putting excessive stress on your joints. 

Learn to distinguish between the normal sensation of stretching tight muscles and pain that signals you should stop. 

Beneficial stretching feels like mild tension that gradually releases, while concerning pain is sharp, shooting, or intensifies during the activity.

As your pregnancy advances through each trimester, you'll need to modify your activities, but don't let that discourage you from staying active in ways that feel appropriate for your stage.

Using TRX Training for Pregnancy Support

TRX Suspension Trainers™ can be excellent tools for pregnant women dealing with hip pain because they provide extra stability and support during exercise. 

The adjustable resistance makes it perfect for your changing body. You can make exercises easier or harder as needed throughout your pregnancy. 

The suspension system helps you maintain balance while doing stretches and movements that target your hips, which becomes more important as your center of gravity shifts.

Our highly portable, low-impact, full-body training tools give you control over when and where you work out, making it easier to stay consistent with your exercise routine throughout pregnancy. 

However, always get medical clearance from your healthcare provider before starting any suspension training program during pregnancy.

How to Prevent Hip Pain Before it Even Starts

Gaining the appropriate amount of weight during pregnancy reduces stress on your hip joints and maintains overall comfort. 

Most women need an additional 340 calories per day during the second trimester and 450 calories during the third trimester, though the exact amount depends on your pre-pregnancy BMI and health status. 

Focus on eating nutritious foods that support your joints and muscles, like foods rich in calcium, vitamin D, and omega-3 fatty acids.

Regular, moderate exercise not only aids in healthy weight gain but also strengthens the muscles that support your hips and pelvis throughout your pregnancy. This approach helps you feel stronger, move better, and live longer throughout this transformative time.

What About Posture and the Body?

How you move and position your body throughout the day plays a crucial role in preventing hip pain. 

When lifting anything, bend at your knees instead of your waist, and avoid twisting your spine while carrying objects. Set up your workspace with an ergonomic chair that keeps your feet flat on the floor and your back straight.

Make it a habit to assess your posture several times a day. Are your shoulders relaxed, your head positioned over your shoulders, and your weight evenly distributed? These postural adjustments accumulate to make a significant difference in how your hips feel by the end of the day.

Relieve Hip Pain During Your Pregnancy Today!

Before reading this article, hip pain might have felt like an inevitable part of pregnancy that you just had to endure. Now you understand that relief is absolutely possible through a combination of targeted stretching, strengthening exercises, and smart lifestyle changes. 

Most hip pain resolves within 6-12 weeks after delivery, and every small step you take toward relief is an investment in both your well-being and your baby's health. Trust your body's amazing ability to heal and adapt. You've got this.