Heather Arranie 
Postpartum hip pain is probably one of the most silent pain and discomforts that a new mom carries along after her child delivery. The shifting of hormones, the weakening of the muscles, and the physical stress of the birth can be all factors that contribute to the pain that then makes it difficult for you to move around and take care of your baby.
This article aims to help you with postpartum hip pain in a manner that is both effective and proper by showing the things that really help and the ones you should avoid in your recovery. You will discover safe methods to get relief, identify the causes that may intensify the pain, and learn simple ways to help the healing process so that you can move with less pain and get back your strength.
Common Causes of Postpartum Hip Pain
Postpartum hip pain may arise when your body goes through the changes it has to make after pregnancy and childbirth. A rise in hormones, worn-out muscles, and the everyday movements that you do with your baby can still be the causes of pain in the hips during the first stage of recovery.
The common causes are:
- Among other things hormonal changes, notably relaxin, which softens the joints and makes the hips more unstable
- The core and pelvic floor muscles are weak and thus the hip joints receive more pressure than they can handle
- Posture changes as a result of pregnancy and continue even after delivery
- During labor and delivery positions, which put pressure on the hips
- Muscle imbalance while your body is getting back to the right alignment
- The repetitive movements that you do when feeding, carrying, or lifting your baby
- The lack of core support, which might get better with the help of a postpartum belly band
Types of Hip Pain After Delivery
Postpartum hip pain is different for each person and can be dependent on where the pain is coming from and the healing process of your body after giving birth. Some new moms can only describe the pain as a dull ache, while a sharp one or even discomfort that spreads to the lower back, thighs, or pelvic area can be the experience of other moms.
Most common types are:
- Aching hip pain: Typically a result of muscle weakening and joint overuse due to pregnancy and delivery
- Sharp or stabbing pain: Usually a sign of ligament or tendon area being overly stressed during the body recovery process
- Radiating pain: Pain that goes into the lower back, thighs, or pelvic area and makes movement difficult
- Instability or clicking: Sensation of the hip giving way, popping, or shifting during movement
When Postpartum Hip Pain Is Normal
Postpartum hip pain is a normal thing when it is just a bit of a sore or a feeling of stiffness in the hips, lower back, or pelvic area which takes place during the first several weeks after giving birth. The main reason for such kind of pain is changing hormones and muscles of the core or pelvis which have been weakened. Pain which occurs with everyday movements such as walking, standing, or lifting your baby and gets better with rest or gentle stretching is usually a sign of normal recovery.
Hip pain is also regarded as a normal condition in case it slowly gets better over time and does not cause any trouble with daily activities. Taking measures that are supportive like good posture, light exercise, or a postpartum belly band may be of help in reducing the pain and facilitating the healing process.
When Hip Pain Needs Medical Attention
In general, postpartum hip pains are just mild and go away by themselves day by day. However, at times, the pain may be just be a sign of a severe condition that requires a doctor’s assessment. So, it is vital to be aware of the symptoms that suggest seeking help in order to obtain the necessary treatment in time and prevent the development of the complications.
- Severe or gradually increasing pain that does not get better even if you rest or move gently
- Expansion of the hip or pelvic area with redness and warmth
- Pain going down the legs, groin, or lower back accompanied by tingling and weakness
- Inability to walk or putting weight on the hip during daily activities
- Continuous pain that remains even after a few weeks
- Fever or other symptoms that cause worry such as unexpected tiredness or chills
How to Relieve Postpartum Hip Pain at Home
Postpartum hip pain can make your daily activities as well as taking care of your baby really difficult, but you can still take simple steps at home to ease the pain. The following are the ways to relieve postpartum hip pain which also help in giving a smoother and comfortable recovery:
- Proper stretching and exercising to strengthen the hips, lower back, and pelvic muscles.
- Wear a postpartum belly band to give support to your core and hips.
- Anoint the body with just a cold or hot treatment to help relieve the pain and the swelling.
- Try to be in a good posture when sitting, standing, or carrying your baby.
- Sleep and take small rests to avoid overstraining your hips.
Ways to Support Healing and Strengthen the Hips
Postpartum hip pain management is made easy when minor daily practices that release tension and restore strength are intermixed with one’s daily routine. These simple steps can slowly work their way through your recovery period to help you regain your strength and have more freedom of movement.
Here are several ways in which your hips can be healed and strengthened:
- Help your hip muscles to relax by stretching the tight areas of them gently
- Try to include some low-impact exercises like walking or following a gentle yoga routine in your daily schedule
- Put heat on an area that is tight to help it relax or if it is sore, put ice on it
- Keep good posture when sitting down or when feeding your baby
- Make use of comfortable things such as pillows or a postpartum belt
- Give your body time to rest and do not make any sudden or vigorous movements
- Gradually, you can raise your level of activity as the pain lessens
- Drink enough water and eat wholesome meals
- Consider seeing a physical therapist if the pain continues
Conclusion
Postpartum hip pain recovery is a slow process and it is advisable to keep patience with your body while it is healing. Soft movements, doing what supports you, and being careful with your rest can alleviate the pain that you feel during the day and make your recovery better.
Generally, if you take good care of yourself, most mothers can regain their power and mobility within a usual timeframe. Be mindful of your condition, change your work if it is needed, and in case the pain is still present or it makes your life difficult, you must certainly consult a specialist.
