Hip pain during pregnancy is one of the most common complaints, especially from the second trimester onwards. The reason: your body releases the hormone relaxin, which loosens ligaments and joints to make space for your baby. At the same time, your center of gravity shifts, and the extra weight puts strain on your hips, particularly at night when sleeping on your side. The good news: with the right tips, you can significantly alleviate the pain and finally sleep better again.
In this article
- Why do hips hurt during pregnancy?
- Tip 1: Find the right sleeping position
- Tip 2: Place a pillow between your knees
- Tip 3: Support belly and back simultaneously
- Tip 4: Gentle stretching exercises before sleep
- Tip 5: Use warmth effectively
- Tip 6: Choose the right mattress
- Tip 7: Don't forget movement in everyday life
- Frequently asked questions
Why do hips hurt during pregnancy?
The main reason is the hormone relaxin: it softens your ligaments and joints so your pelvis can prepare for birth. However, this loosening also means your hip joint is less stable than usual. Added to this is the growing weight of your baby, which puts additional strain on your hips.
For many pregnant women, it becomes particularly uncomfortable at night: since at a certain point you can only sleep on your side, your entire body weight rests on one hip. This unilateral pressure often leads to pain, tension, and restless sleep. Many women report in forums that they constantly toss and turn at night because first one hip hurts, then the other.
Tip 1: How to find the right sleeping position?
Sleeping on your left side is considered the best sleeping position during pregnancy. In this position, your internal organs, especially the liver and kidneys, are not strained, and blood flow to the placenta remains optimal. However, this very position causes hip pain for many women because the hip has to bear all the weight.
A helpful trick: don't lie completely flat on your side, but lean your upper body slightly forward, almost into a semi-prone position. This distributes the pressure better. A pillow in front of your belly, which you lean on slightly, can help. This relieves your hip without you rolling onto your back.
Tip 2: Why does a pillow between your knees help?
This is one of the simplest and most effective tips: place a pillow between your knees and ankles when you sleep on your side. This keeps your legs parallel, your pelvis straight, and significantly reduces the pull on your upper hip.
Without a pillow, the top leg drops down, twisting the hip and increasing pressure on the joint. A normal pillow works in a pinch, but often slips away. A pregnancy pillow, specifically designed for side sleeping, stays in place all night.
Supports hips, belly, and back simultaneously. OEKO-TEX certified, recommended by midwives.
Tip 3: How to support belly and back simultaneously?
Many pregnant women focus on their hips and forget that lack of support for their belly and back can also exacerbate hip pain. If your belly pulls down when you lie on your side, your pelvis tilts with it, putting additional strain on your hip. The same happens if you roll onto your back in your sleep: the baby's weight then presses on the inferior vena cava, which is not only uncomfortable but can also impair blood circulation.
A 3-piece pillow system like the Snugbelly solves this problem because it surrounds you from three sides: one part supports the belly from the front, one part stabilizes the back and prevents rolling back, and the pillow between the legs keeps the pelvis straight. This significantly reduces pressure on the hip.
Tip 4: Which stretching exercises help before sleep?
Gentle stretching exercises in the evening can loosen tense hip muscles and reduce nocturnal pain. Two exercises particularly suitable during pregnancy:
Pelvic rocking: Get on all fours (quadruped position). Slowly tilt your pelvis back and forth, like a gentle rocking motion. 10 repetitions loosen the hip joints and lower back.
Butterfly stretch: Sit on the floor, bring your foot soles together, and let your knees gently fall outwards. Hold the position for 30 seconds and breathe deeply in and out. This stretch opens the hips and releases tension in the pelvic area.
Important: Only stretch as far as it feels good. During pregnancy, your ligaments are already softer due to relaxin, so don't overdo it. If you experience severe or sudden pain, please consult your midwife or doctor.
Tip 5: How to use warmth correctly?
Warmth promotes blood circulation, relieves tension, and can noticeably alleviate hip pain. A warm (not hot) bath before bedtime relaxes the muscles around the hip. Alternatively, a hot water bottle, wrapped well in a towel, placed on the painful area helps.
A gentle massage with pregnancy oil by your partner can also work wonders. Circular movements around the hips and lower back release muscle tension and help you relax before falling asleep.
Ensure that the water temperature for bathing does not exceed 37 degrees Celsius, as excessively high temperatures can strain your circulatory system during pregnancy.
3-piece, supports belly, back, and hips. Becomes a nursing pillow after birth.
Tip 6: Which mattress is suitable during pregnancy?
A mattress that is too soft allows your hip to sag, while one that is too hard puts uncomfortable pressure on the hip joint. An ideal choice is a medium-firm mattress that provides enough give to distribute pressure on the hip while offering sufficient support.
If you don't want to change your mattress, a medium-firm topper can help. Some women also report that a thin yoga mat or a folded blanket under the hip acts as additional padding. Experiment to find what is most comfortable for you.
Tip 7: Why is movement so important in everyday life?
It sounds paradoxical, but movement is one of the best measures against hip pain. Moderate exercise adapted to pregnancy strengthens the muscles around the hip and ensures better blood circulation. Even a daily walk of 20 to 30 minutes can make a noticeable difference.
Swimming (the water completely relieves the joints), prenatal yoga, and gentle pelvic floor exercises are particularly suitable. Avoid one-sided strains such as standing on one leg for a long time or carrying heavy loads on one side.
When getting out of bed, a simple trick helps: first pull your knees in, then turn onto your side, and push yourself up with your arms. This reduces strain on your hips when getting up.
Frequently asked questions
At what gestational week does hip pain typically occur?
Most women notice hip pain from the 20th week of pregnancy, when the baby significantly gains weight and the body produces more relaxin. For some women, the discomfort may not begin until the third trimester, when side-lying becomes the only sleeping position.
Is hip pain dangerous during pregnancy?
In the vast majority of cases, hip pain is harmless and a normal side effect of pregnancy. However, if the pain is very severe, radiates into the legs, or is accompanied by numbness, you should speak with your midwife or doctor to rule out other causes.
Does a pregnancy pillow really help with hip pain?
Yes, a pregnancy pillow can make a big difference. By keeping the pelvis straight and distributing pressure in the side-lying position, the hip is relieved. A 3-piece pillow like the Snugbelly Pregnancy Pillow additionally supports the belly and back, so you have to turn less at night.
Does hip pain go away after birth?
For most women, hip pain disappears within a few weeks after birth as relaxin levels decrease and ligaments become firmer again. In some cases, recovery can take several months. Postnatal exercise supports this process.
What is the best sleeping position for hip pain during pregnancy?
The left side-lying position with a pillow between the knees is the recommended position. It relieves the hip, promotes blood circulation, and protects the inferior vena cava. If the left side hurts, it's also fine to switch to the right side occasionally.
Finally sleep pain-free again
The Snugbelly pregnancy pillow supports your hips, belly, and back simultaneously. OEKO-TEX certified and recommended by German midwives.
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