10 Enticing Ways To Improve Your Postpartum Hip Pain

Welcoming a new life into the world is undoubtedly one of the most beautiful and transformative experiences a woman can go through. However, the journey of motherhood is not without its challenges, and for many women, postpartum hip pain becomes an unexpected companion in the weeks and months following childbirth. 

In this comprehensive guide, we’ll explore the various facets of postpartum hip pain, including ten best methods to improve your postpartum hip pain. 

Understanding Postpartum Hip Pain: Causes & Symptoms 

Postpartum hip pain can manifest in various ways, and its intensity and duration may vary from woman to woman. Here are some common types of hip pain experienced postpartum:

1. Pelvic Girdle Pain (PGP) or Symphysis Pubis Dysfunction (SPD):
   • PGP is defined as pain between the posterior iliac crest and the gluteal fold. 
   • Pain may radiate to the thighs and hips.
2. Lumbopelvic pain:
   • It is defined as discomfort or pain in the lower back (lumbar spine) and the pelvic region. 
   • This type of pain often involves structures such as the lumbar vertebrae, sacrum, pelvic bones, and surrounding soft tissues.
3. Hip Bursitis:
   • Inflammation of the bursae (small, fluid-filled sacs that cushion the hip joint) can lead to hip bursitis. 
   • This condition may cause pain outside the hip, especially with movement.
4. Labral Tears:
   • A labral tear refers to a tear or injury to the acetabular labrum, which is a piece of cartilage that lines the hip socket.
   • The acetabular labrum provides stability to the hip joint by deepening the socket and helping to secure the femoral head within it.
   • Women can suffer from hip labral tears after pregnancy as a result of pregnancy weight gain, birthing positions, or pre-existing hip problems.

A study in 2019 shows a vast gap in the number of people diagnosed with Pelvic Girdle Pain and Lumbopelvic Pain, with a rate of 20% to 90%, due to diagnostic criteria and terminology. 

Causes of Postpartum Hip Pain

• Hormonal Changes:
  •  During pregnancy, a woman’s body undergoes significant hormonal changes, including releasing Relaxin. 
  • Relaxin is a hormone that loosens ligaments and hip muscles to facilitate childbirth. 
  • However, this increased flexibility can lead to instability in the hip joints.
• Labor and Delivery:
  • The physical strain of labor and delivery, significantly, if assisted with forceps or vacuum extraction, can contribute to postpartum hip pain. 
  • Additionally, prolonged pushing during childbirth may put extra stress on the hip joints.
• Pelvic Floor Changes:
  • Widening of the Pelvis: The pelvic bones are not fused but connected by cartilage, allowing some flexibility. During labor, relaxin and other hormonal changes contribute to the relaxation of these pelvic ligaments, allowing the pelvic bones to separate slightly. This widening of the pelvis is essential for the baby to navigate through the birth canal.
  • Pelvic Floor Stretching: The pelvic floor muscles, which support the pelvic organs, also undergo stretching and relaxation during childbirth. This stretching is necessary to allow the baby to descend and pass through the birth canal.
• Changes in Posture:
  • Carrying the extra pregnancy weight alters a woman’s posture due to the change in the center of gravity  
  • Increasing pressure on the hips
  • This change in alignment may persist postpartum, contributing to ongoing hip discomfort.
• Physical changes
  • A growing belly causes weak abdominal muscles and leads to lower back pain.
  • Pregnant women may have weak abdominal muscles that lead to diastasis recti, which is abdominal separation. 
• Position Changes:
  • Internal Rotation of the Hips: As the baby descends through the birth canal, the mother often assumes various positions to aid in the birthing process. These positions may involve hip movements and rotations to optimize the baby’s alignment for delivery.
  • External Rotation of the Hips during Delivery: During the actual delivery, the baby’s head may rotate to facilitate its passage through the pelvis. This rotation involves movements within the pelvic region, including the hips.

Symptoms of Postpartum Hip Pain

• Aching or Stabbing Sensation:
  • Women may experience persistent pelvic pain, often described as an aching or stabbing sensation, especially during specific movements or positions.
  • aching hip joint pain 
• Difficulty Standing or Walking:
  • Postpartum hip pain can challenge standing and walking, affecting daily activities and mobility.
• Limited Range of Motion:
  • Some women may notice tightness in the hip with a decreased range of motion
• Pain During Intercourse:
  • Hip pain may also manifest during sexual intercourse, adding a layer of discomfort for postpartum women.
• Clicking or grinding in the pelvic area
• Hip abductor weakness 

10 Easy Steps to Improve Postpartum Hip Pain 

Improving postpartum hip pain involves lifestyle changes, exercises, and self-care practices. Here are ten enticing ways to enhance your postpartum hip pain recovery:

1. Gentle Exercise Routine:
   • Engage in a targeted exercise routine to strengthen and stabilize your hip muscles. Incorporate low-impact exercises like walking, swimming, or prenatal yoga with the guidance of your healthcare provider.
   • You may want to consult with a physical therapist for safety. 
2. Postural Awareness:
   • Practice good posture during daily activities, such as feeding, carrying your baby, or sitting at a desk. Maintain a neutral spine and use supportive cushions or pillows to create a comfortable and aligned posture.
3. Warm Water Therapy:
   • Take advantage of warm water therapy, such as soaking in a warm bath or participating in water aerobics. The buoyancy of water can reduce pressure on your hips and provide soothing relief.
4. Mindful Stretching:
   • Incorporate gentle stretching exercises into your routine to alleviate muscle tension and improve flexibility. Focus on stretches that target the hip flexors, hamstrings, and glutes.
5. Pelvic Floor Exercises:
   • Include pelvic floor exercises (Kegels) in your daily routine to strengthen the muscles that support the pelvic region. These exercises can contribute to overall hip stability.
6. Massage and Self-Care Techniques:
   • Treat yourself to regular massages or use self-massage techniques to relieve tension in the hip muscles. Consider using massage tools or seeking the help of a professional masseuse.
7. Supportive Footwear:
   • Invest in comfortable and supportive footwear to provide proper alignment and reduce strain on your hips. Choose shoes with cushioning and arch support.
   • An excellent choice for footwear is shoes by Orthofeet.
8. Nutrient-Rich Diet:
   • Maintain a well-balanced diet rich in nutrients that support bone and muscle health. Ensure you are getting adequate calcium, vitamin D, and other essential nutrients through various foods or supplements as recommended by your healthcare provider.
9. Stress Reduction Techniques:
   • Incorporate stress-reducing practices, such as meditation, deep breathing exercises, or mindfulness. Stress can contribute to muscle tension and exacerbate hip pain.
10. Gradual Return to Physical Activity:
    • Ease back into more intense physical activities gradually. Please consult your healthcare provider before resuming activities like running or weightlifting to ensure they are appropriate for your postpartum recovery.

Remember that individual responses to these strategies may vary, so listening to your body and adjusting is crucial. Consult your healthcare provider before starting any new exercise or wellness routine, especially postpartum. Combining these enticing strategies can create a holistic approach to improving postpartum hip pain and your overall well-being.

The Anatomy and Physiology of the Hip 

To understand the deeper causes of hip pain, we must first learn about the anatomy of the hip. The hip is a complex joint that involves several muscles, tendons, and ligaments working together to provide stability, support, and a wide range of movements. Here is an overview of the key muscles in the hip region:

• Iliopsoas Muscle Group:
  • Iliacus: This muscle originates from the iliac fossa of the pelvis and inserts into the femur. It flexes and externally rotates the hip joint.
  • Psoas Major: Originating from the lumbar vertebrae, the psoas major also inserts into the femur. It is a powerful hip flexor.
    • note: flexion or flexor means moving the leg forward
• Gluteal Muscles:
  • Gluteus Maximus: This is the largest of the gluteal muscles and plays a significant role in hip extension and lateral rotation. It originates from the posterior ilium and sacrum and inserts into the femur.
    • note: extension means moving your legs back
  • Gluteus Medius: Situated on the lateral side of the hip, the gluteus medius abducts and medially rotates the hip. It originates from the outer surface of the ilium and inserts into the greater trochanter of the femur.
    • note: Gluteus Medius is powerful muscle that isn’t spoken about enough. If you are having trouble lifting your leg sideways (abducting), it’s most likely due to weak gluteus medius.
  • Gluteus Minimus: Smaller than the medius, the gluteus minimus also contributes to hip abduction. It has a similar origin to the medius and inserts into the greater trochanter.
• Adductors:
  • Adductor Longus, Adductor Brevis, Adductor Magnus: These muscles are located on the inner thigh and are responsible for hip adduction (bringing the thigh toward the body’s midline). The adductor magnus also plays a role in hip extension.
• Quadriceps Femoris Group:
  • Rectus Femoris: Part of the quadriceps group, the rectus femoris is a hip flexor extending the knee. It originates from the anterior inferior iliac spine and inserts into the patella and tibial tuberosity.
  • Vastus Lateralis, Vastus Medialis, Vastus Intermedius: These muscles and the rectus femoris comprise the quadriceps group and are primarily knee extensors. They originate from the femur and are inserted into the patella and tibial tuberosity.
• Hamstring Group:
  • Biceps Femoris (Long Head and Short Head): The long head of the biceps femoris originates from the ischial tuberosity, while the short head originates from the femur. Both heads are inserted into the head of the fibula. These muscles are responsible for hip extension and knee flexion.
  • Semimembranosus and Semitendinosus: These muscles, like the biceps femoris, contribute to hip extension and knee flexion. They originate from the ischial tuberosity and insert into the tibia and fibula.

Understanding the anatomy of the hip muscles is crucial for addressing issues such as hip pain, strengthening exercises, and rehabilitation after injury. It’s important to note that these muscles work synergistically, and imbalances or weaknesses in one area can affect the overall function and stability of the hip joint. 

Effective Exercises to Improve Postpartum Hip Pain 

Physical therapy can improve postpartum hip pain and provide pelvic floor therapy. The exercises involve a combination of exercises that focus on strengthening, stretching, and stabilizing the muscles around the hip joint.  Here are some types of exercises that may help alleviate postpartum hip pain:

• Pelvic Tilts:
  • Purpose: To strengthen the abdominal wall and reduce low back pain.
  • How to do it: Lie on your back with knees bent and feet flat on the floor. Inhale, exhale and engage your pelvic floor muscles while tilting your pelvis upward. Hold for a few seconds and release.
  • Note: while you are in the “hold” stage, engage your abdominal muscles by squeezing it. 
• Bridge Exercises:
  • Purpose: Targets the glutes and hamstrings, promoting hip stability.
  • How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes. Hold for a moment and lower back down.
• Clamshells:
  • Purpose: Increase hip abductor strength, particularly the gluteus medius.
  • How to do it: Lie on your side with your knees bent. Keeping your feet together, lift your top knee while keeping your pelvis stable. Lower the knee back down and repeat.
• Side-Lying Leg Lifts:
  • Purpose: Strengthens the hip abductors and glutes.
  • How to do it: Lie on your side with your legs straight. Lift the top leg toward the ceiling, then lower it back down. Ensure your hips stay stacked.
• Seated Piriformis Stretch:
  • Purpose: Stretches the piriformis muscle, which can contribute to hip pain.
  • How to do it: Sit with one leg crossed over the other and the foot of the top leg resting on the opposite knee. Gently lean forward to feel a stretch in the buttocks.
• Knee-to-Chest Stretch:
  • Purpose: Relieves tension in the lower back and stretches the hip flexors.
  • How to do it: Lie on your back and bring one knee toward your chest, holding it with both hands. Hold the stretch for 15-30 seconds and switch legs.
• Knee to Chest Exercise or Knee Lifts:
  • Purpose: Increase hip flexor muscles 
  • How to do it: In standing, bring your R knee to your chest and then alternate to the L knee. For proper form, make sure you keep an upright posture and use your abdominal muscles to lift your leg up. 
• Pelvic Floor Exercises (Kegels):
  • Purpose: Strengthens the pelvic floor muscles, providing support to the hips.
  • How to do it: Contract and lift the pelvic floor muscles as if you were stopping the urine flow. Hold for a few seconds, then release.
• Standing Hip Flexor Stretch:
  • Purpose: Stretches the hip flexors, which can become tight during pregnancy.
  • How to do it: Take a step forward with one foot, bending the knee, and keeping the other leg straight. Lean forward slightly, feeling a stretch in the front of the hip.
• Wall Sits:
  • Purpose: Strengthens the quadriceps, hamstrings, and glutes.
  • How to do it: Stand with your back against a wall and lower into a sitting position, as if sitting in an invisible chair. Hold for as long as comfortable.
• Low-Impact Cardio:
  • Purpose: Promotes cardiovascular health without excessive impact on the hips.
  • Examples: Walking, swimming, and stationary cycling are good options for low-impact cardiovascular exercise.

Remember to start slowly, especially if you are new to exercising or are recovering from childbirth. Gradually increase the intensity and duration of your workouts, and listen to your body. If you experience pain or discomfort, stop the exercise and consult with your healthcare provider.

Additionally, postpartum exercise programs should be tailored to your individual needs and recovery, so seek guidance from a healthcare professional or a qualified fitness expert.

The Takeaway

Postpartum hip pain is a common but often overlooked aspect of the postpartum experience. Understanding its causes, recognizing symptoms, and implementing effective coping strategies and recovery methods can empower women to navigate this challenging phase with greater resilience and confidence.

By prioritizing self-care, seeking professional guidance, and gradually incorporating lifestyle modifications, women can embark on a journey toward a pain-free and fulfilling postpartum recovery.

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References

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