Pregnancy is a transformative journey, but it often comes with physical discomfort—especially hip pain. As the body adapts to support a growing baby, hormonal changes, shifts in posture, and increased weight can place extra stress on the hips. While some discomfort is expected, persistent or severe hip pain can interfere with daily activities, sleep, and overall well-being.

Physical therapy offers a safe and effective way to manage pregnancy-related hip pain. Through targeted exercises, hands-on techniques, and posture education, physical therapists help expectant mothers move more comfortably and reduce strain on their joints.

READ: The Benefits of Postpartum Physical Therapy for Vermont Moms

By addressing the root causes of pain, physical therapy can provide long-term relief and improve mobility throughout pregnancy.

In this blog, we’ll explore the common causes of pregnancy-related hip pain, how physical therapy can help, and simple exercises to promote comfort and stability.

Common Causes of Hip Pain During Pregnancy

Hip pain is a frequent complaint among pregnant individuals, often stemming from the body’s natural adaptations to support the growing baby. Some of the most common causes include:

Hormonal Changes and Joint Laxity

During pregnancy, the body releases a hormone called relaxin, which helps loosen ligaments in preparation for childbirth. While this is essential for delivery, increased joint laxity can lead to instability in the hips and pelvis, making movements less controlled and sometimes painful.

READ: Healing Diastasis Recti: A Physical Therapist’s Guide for Vermont Moms

Postural Adjustments and Weight Distribution

As the baby grows, a pregnant person’s center of gravity shifts forward, often leading to compensatory changes in posture. This shift can place added stress on the lower back and hips, causing discomfort, especially when standing or walking for long periods.

Muscle Imbalances and Weakness

The muscles surrounding the hips and pelvis play a crucial role in maintaining stability. However, as pregnancy progresses, some muscles may become overworked while others weaken due to changes in movement patterns. Weak gluteal muscles, for example, can contribute to hip instability and increased discomfort.

By understanding these common causes, pregnant individuals can take proactive steps to manage hip pain and prevent it from worsening. In the next section, we’ll discuss how physical therapy can address these issues and provide lasting relief.

How Physical Therapy Can Help

Physical therapy is a safe and effective way to address pregnancy-related hip pain by improving strength, stability, and mobility. A physical therapist tailors treatments to each individual’s needs, focusing on relieving pain and preventing further discomfort. Here’s how physical therapy can help:

Targeted Exercises to Strengthen and Stabilize

Strengthening key muscle groups—such as the glutes, core, and pelvic floor—can improve hip stability and reduce strain on joints. A physical therapist will guide you through controlled movements designed to build strength while ensuring safety for both you and your baby.

READ: Empowering Vermont Moms Through Specialized Physical Therapy

Manual Therapy Techniques for Pain Relief

Gentle hands-on techniques, such as soft tissue massage, joint mobilization, and myofascial release, can help alleviate muscle tension and improve circulation in the hip and pelvic region. These treatments can provide immediate relief while enhancing long-term mobility.

Education on Movement Patterns and Posture

Many pregnant individuals unknowingly adopt postures and movement habits that contribute to hip pain. A physical therapist can assess your alignment and daily movement patterns, offering guidance on proper posture, body mechanics, and safe ways to sit, stand, and move to reduce strain on your hips.

By incorporating these strategies, physical therapy not only relieves hip pain but also supports overall comfort throughout pregnancy. Next, we’ll explore specific exercises that can help alleviate discomfort and improve mobility.

Safe and Effective Exercises for Hip Pain Relief

Engaging in gentle, pregnancy-safe exercises can help reduce hip pain and improve mobility. These exercises focus on stretching tight muscles, strengthening weak areas, and promoting stability in the hips and pelvis. Always consult with a physical therapist before starting any new exercise routine during pregnancy.

Gentle Stretches to Improve Flexibility

Stretching helps relieve muscle tension and improve mobility in the hips. Some effective stretches include:

Seated Figure-Four Stretch – Sit with one ankle resting on the opposite knee and gently lean forward to stretch the hip muscles.
Cat-Cow Stretch – On hands and knees, alternate between arching and rounding your back to relieve tension in the lower back and hips.
Hip Flexor Stretch – In a half-kneeling position, gently shift your weight forward to stretch the front of your hip.

Strength-Building Exercises for Core and Pelvic Stability

Strengthening key muscle groups can enhance hip stability and reduce pain. Some safe exercises include:

Glute Bridges – Lying on your back with knees bent, lift your hips while engaging your glutes to strengthen the posterior chain.
Side-Lying Leg Lifts – Lie on your side and slowly lift your top leg to activate the glutes and outer hip muscles.
Pelvic Tilts – While lying on your back or in a seated position, gently tilt your pelvis to engage the deep core and pelvic muscles.

Functional Movements for Daily Comfort

Practicing proper movement mechanics can help reduce strain on the hips during everyday activities:

Squats – Performed with proper form, squats strengthen the legs and hips while supporting posture.
Modified Lunges – Help improve hip mobility and strength in a controlled manner.
Standing Hip Shifts – Gently shifting weight from one foot to another can improve stability and reduce stiffness.

Regularly incorporating these exercises, under the guidance of a physical therapist, can help manage hip pain and enhance overall movement during pregnancy.

When to See a Physical Therapist

While mild hip discomfort is common during pregnancy, persistent or severe pain shouldn’t be ignored. If hip pain begins to interfere with daily activities, sleep, or mobility, it’s a good idea to seek professional help. A physical therapist can assess the underlying causes of pain and develop a personalized treatment plan to provide relief.

Signs That Indicate You Should See a Physical Therapist

Consider scheduling a physical therapy session if you experience:

Hip pain that worsens with walking, standing, or changing positions
Persistent aching or sharp pain in the hip or groin area
Difficulty with daily activities, such as getting in and out of bed or climbing stairs
Numbness, tingling, or weakness in the hip or leg
Pain that doesn’t improve with rest or gentle stretching

What to Expect During a PT Session

During your first visit, a physical therapist will:

Evaluate your posture, movement patterns, and muscle strength
Identify imbalances or joint restrictions contributing to your pain
Provide hands-on treatments such as manual therapy or soft tissue work
Guide you through safe exercises to improve stability and relieve discomfort
Offer advice on modifying daily activities to prevent further strain

Seeking physical therapy early can prevent pain from worsening and help you stay active and comfortable throughout pregnancy. In the next section, we’ll wrap up with a summary and how VT Moms Physical Therapy can support you.

Take the Next Step Toward Pain Relief

Pregnancy-related hip pain is common, but it doesn’t have to be something you simply endure. By understanding the causes of hip discomfort and taking proactive steps through physical therapy, you can improve mobility, reduce pain, and maintain a more comfortable pregnancy.

At VT Moms Physical Therapy, we specialize in helping pregnant individuals move with ease and confidence. Our tailored treatment plans focus on strengthening key muscles, improving posture, and relieving tension—so you can stay active and enjoy this special time in your life.

If you’re experiencing hip pain during pregnancy, don’t wait for it to worsen. Contact VT Moms Physical Therapy today to schedule an appointment and start feeling better with expert-guided care.

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How to Reduce Pregnancy-Related Hip Pain with Physical Therapy