Why Do I Have Hip Pain When Lying on My Side During Pregnancy?

By Shannon Strauch, PTA, STMT-1 on 9/11/2024

Pregnancy is a time of profound physical changes, and as your body adjusts to the growing baby, new discomforts can emerge. One common issue is hip pain, particularly when lying on your side to sleep. This discomfort often involves not just the hip joint but also the gluteal muscles and the surrounding pelvic structures. Understanding the causes behind this pain and how pelvic floor therapy can help is key to finding relief and improving your sleep quality.

Why Does Hip Pain Occur During Pregnancy?

Hip pain while lying on your side during pregnancy is frequently attributed to several factors:

1.

Weight Distribution and Postural Changes

As your pregnancy progresses, your body’s center of gravity shifts due to the growing uterus. This creates an increased load on the pelvis and hips. When you lie on your side, the additional weight can cause strain on the hip joint, leading to discomfort, especially after prolonged periods in one position.

2.

Relaxin Hormone and Ligament Laxity

During pregnancy, the hormone relaxin is released to loosen the ligaments in your pelvis, preparing it for childbirth. However, this increased laxity can also destabilize the hips and surrounding muscles. As your pelvis becomes more mobile, the muscles around it, particularly the glutes, need to work harder to support your body. This overcompensation can lead to soreness and tightness in the hips when lying down.

3.

Gluteal Muscle Weakness and Imbalance

The gluteal muscles, which include the gluteus maximus, medius, and minimus, play a critical role in stabilizing the pelvis and hips. As your belly expands, posture shifts, and mobility decreases, these muscles can weaken or become imbalanced. Gluteal weakness may leave the hips unsupported, causing compression of soft tissues or even nerve irritation while you sleep on your side.

4.

Pelvic Floor Dysfunction

Your pelvic floor muscles work alongside the glutes to support your pelvis, stabilize the hips, and maintain balance. When these muscles are weakened or misaligned due to the physical stresses of pregnancy, it can lead to pain and instability. Hip pain while lying down may be a sign that your pelvic floor is not functioning optimally.

How Pelvic Floor Therapy Can Help

Pelvic floor therapy is an essential tool in addressing the root causes of hip pain during pregnancy. By strengthening and balancing both the gluteal and pelvic floor muscles, it can provide much-needed relief and improve overall body function.

1.

Muscle Strengthening and Activation

A pelvic floor therapist will work with you to target weak or underactive gluteal and pelvic floor muscles. Specific exercises, such as hip bridges and side-lying leg lifts, can help activate and strengthen the glutes, providing better support for the hips. The goal is to restore proper muscle coordination, allowing your body to better manage the physical changes of pregnancy.

2.

Stretching Tight Areas

While strengthening is key, stretching is equally important to release any tightness in the hip and glute muscles. Your therapist will guide you through gentle stretches to lengthen overworked muscles, reducing pain and improving mobility.

3.

Pelvic Stability and Alignment

Pelvic floor therapy also focuses on improving the stability and alignment of your pelvis. By correcting postural imbalances, therapy can relieve pressure on the hips and glutes, particularly when lying down. Pelvic floor exercises, like diaphragmatic breathing and pelvic tilts, can engage the muscles needed for pelvic support and help alleviate hip pain.

4.

Optimizing Sleep Positions

Your therapist may also provide advice on the best sleep positions and the use of pillows to reduce hip pain. A common recommendation is to place a pillow between your knees while lying on your side to keep your hips aligned. This prevents undue strain on the hip joint and surrounding muscles.

Conclusion

Hip pain while lying on your side during pregnancy is a common, but manageable issue. The combination of weight distribution changes, hormonal effects on ligaments, and gluteal muscle imbalance can all contribute to this discomfort. Fortunately, pelvic floor therapy offers a holistic approach to alleviate pain, strengthen muscles, and improve pelvic stability. By addressing the underlying issues, you can enjoy a more comfortable pregnancy and better sleep. Looking to optimize your pregnancy journey with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at receptionmadison@pelvichealthnj.com.

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