5 Moves to Reduce Hip Pain During Pregnancy

lumbago is very common in pregnant women. In fact, around 50 to 80 percent of women experience back pain during their pregnancy. This happens because during pregnancy, women will release more relaxin hormones which cause ligaments and structures that attach bones to the joints to stretch especially in the pelvis.

Reduce Hip Pain During Pregnancy

The weight of a baby conceived by a woman also increases the burden on the joint because it gives more pressure to the hip joint. Sometimes, the baby's position can also add pressure to the sciatic nerve.

Symptoms of back pain during pregnancy

Symptoms of hip or back pain during pregnancy can be:

  • Constant pain or can also arise on one side of the buttocks or legs.
  • Pain along the sciatic nerve, ie from the buttocks to the lower back of the thigh and spread to the legs.
  • Sharp or hot pain.
  • Numbness or stabbing, or even weakness in the affected leg.
  • Difficulty walking, standing or sitting.
  • Contact your doctor immediately if you feel you experience these symptoms.

How to reduce back pain or hip pain while pregnant

Handling hip pain during pregnancy can include massage, chiropractic therapy, and physiotherapy. You can stretch yourself at home to help stretch the muscles of the legs, buttocks, and hips, so that the pressure on the sciatic nerve can be reduced. Some sufferers feel better after exercising without weights, such as swimming. This is because when swimming, the water around the body helps to support the weight of the baby being conceived.

In addition, you can also try some of the following stretching methods to reduce your pain and discomfort:

1. Stretching the piriformis muscle
Sit on a chair with both feet firmly on the floor.
Depending on the affected side, if you feel pain on the left side, place your left ankle on your right knee.
Then straighten your back and stretch your body forward until you feel your buttocks stretch.
Keep this position for 30 seconds.

2. Stretching the table
Stand facing the table with your legs open slightly wider than your hips.
Pull your body forward with both hands on the table.
Keep your arms straight and your back not curled.
Pull your hips away from the table until you feel your lower back and the back of your legs stretch.
Maintain this position for 30 seconds to 1 minute. This movement can be repeated twice a day.

3. Pigeon pose
Position your palms and knees on the floor.
Next, position your right knee until it is between your arms.
Extend your left leg to the back, keeping your back on the floor.
Place a roll of towel under your right hip to help make your stretch easier.
Drop your body over your right foot, slowly lowering the body position as close as possible to the ground. You can put a pillow under your head and arms to help you.
Maintain position for 1 minute, then repeat on different sides.

4. Stretch the hips
Kneel on the floor and place your palms on the floor.
Step one foot forward so that your hips and knees form a 90 degree angle.
Move your body weight forward until you feel stretched on the front of your hips and feet.
Keep the position for 30 seconds and repeat on the opposite side.

5. Rolling the gluteus muscle and hamstring
Place a foam roller on the floor. Sit on a roller, and place your palms behind your body to rest on the floor.
Cross one leg over the other knee so that it forms a number '4'.
Slowly, move your body forward and back on the roller until you find a point of pain.
Continue to do movements for 30 to 60 seconds.
Repeat on the opposite side.


During pregnancy, sciatica pain can be very painful. Stretching can reduce your pain because this movement can reduce muscle tension and increase movement of the pelvis, back and legs. Lumbago during pregnancy can also be more severe if you sit or stand for a long time, so make sure you always shift positions throughout the day.

Watch your body and stop activities that make your pain even more intense. Always consult with your doctor before doing any exercise. If you experience dizziness, headache, or bleeding, do not continue exercising and contact your doctor immediately.


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