4 Tips to Relieve Pregnancy Hip & Back Pain

pregnancy hip pain
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At 18 weeks into my journey, I began having pregnancy hip pain. It was the kind that came out of no where.

One night I was lying in bed and I just couldn’t sleep because the pain was so bad. I thought it was my memory foam mattress, which occasionally causes lower back pain.

But when I tried the pillowtop in our guest room, the pain only got worse.

Then not long after, I started having back pain, too!

Honestly, only a few things have actually helped, and now I’m gonna share them with you.

1. See a chiropractor

If you can afford to see a chiropractor, do it. & not just for your pregnancy hip & back pain and other related ailments. I’ve been going to the chiropractor since a few months before I got pregnant and it was the best decision I’ve made. Prices where I am are between $30-50 per adjustment.

My chiropractor helps pregnant women relieve their aches and pains and helps prepare the body for birth. I was also starting to get a sharp pain in my buttocks (SI joint pain) and it has started to go away since we began working on pregnancy stuff.

He was also able to make adjustments to my hips to help relieve some of the pain!

Do it if you can! It’s worth it.

pregnancy hip pain

2. Stretch before bed.

In the first few nights I got this new pregnancy hip pain, the only thing that helped even a little was to stretch.

I laid in bed on my back and pulled my ankle toward my face as far as it could go, for as long as I could stand it. That method actually helped the most.

You can also try squatting all the way down and rocking gently side to side, or try what’s pictured above if your belly will allow it.

For back pain, a quick stretch forward and to the sides helps me the most

3. Consider buying a new bed

This is probably not a very easy thing to do. However, I felt for the sake of my sanity that it was necessary. After all, people tell you you’ll never get any sleep after the baby is born, so why not do what you can to make up for it now?

After much deliberation (and a couple nights where I got only 3-4 hours of sleep), we went to Mattress Firm and bought a split king with adjustable bases. The price was steep – I’ll admit. But thankfully they had a 5 year, no interest option so that we didn’t have to settle for no sleep!

I am sleeping better than ever. Yes, I have hip and back pain now and then, but not often and not as bad as before. & when I do have pain caused by laying on my side, I can lay on my back and adjust my bed so that I’m elevated. Helps with heartburn, too!

4. Use a support brace

People questioned me for using a brace when I barely had a belly, but it really does help. For long days at work, I wear it on and off for a few hours. They are not that expensive, either! The one I have and recommend is this one from Amazon.


What pregnancy symptom pains you most? Let me know in the comments!

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