Postpartum hip pain: tips and exercises for hip pain after pregnancy

Your baby may be out of your belly, but your body is still finding its new normal. If your hips are hurting weeks — or even months — postpartum, there’s a reason for it. Hip pain can persist — or even occur for the first time — after pregnancy as your body recovers and adapts to new routines like lifting, carrying, and comforting your newborn. The same physical changes that contributed to hip pain during pregnancy (such as shifts in joint stability and muscle function) can continue to cause discomfort after you give birth. Plus daily activities with a new baby can add fresh stress to your hips and pelvic area.

Postpartum hip pain is common. There are many things you can do to help ease hip pain after pregnancy. Here, learn more about what causes postpartum hip pain, plus practical strategies to manage and treat it — including exercises and tips from Hinge Health physical therapists. 

Causes of postpartum hip pain

Several factors can contribute to hip pain after childbirth, including hormone and postural changes, muscle weakness, daily stresses of newborn care, or in rare cases, structural issues within the hip joint. Here’s more about common causes of postpartum hip pain:

• Hormonal changes. Pregnancy hormones help loosen the supportive ligaments in your lower back and pelvis (including the sacroiliac joints) to prepare for birth. While this is a normal part of pregnancy, it can lead to instability and muscle strain in the hips that may persist and cause hip pain after pregnancy.

• Physical strain during labor and delivery. The movements and positions involved in labor and delivery — including during a C-section — can put stress on your hips, pelvis, and surrounding muscles. This can lead to soreness, muscle strain, or joint discomfort that continues after delivery, contributing to postpartum hip pain

• Shifts in posture and gait. As your baby grows during pregnancy, your center of gravity shifts forward to compensate for the additional weight. This can lead to subtle changes in how you sit, stand, and walk, explains Renee Bullis, PT, DPT, a Hinge Health physical therapist. These changes make your hip muscles and joints move differently, which can contribute to hip pain in pregnancy. It can take time to shift back to your pre-pregnant posture after delivery.

• Weaker core muscles. Your abdominal muscles undergo changes during pregnancy to accommodate your expanding uterus. They can stretch, thin, and sometimes even separate (a condition called diastasis recti). Body changes during pregnancy also impact the normal function of your pelvic floor muscles. “Whenever there is a weakness in a group of muscles, it’s common for other muscles to compensate,” says Dr. Bullis. Your hip muscles may work harder to make up for changes in core strength and stability. Overworked muscles can get tight, leading to hip pain and discomfort.  

• Issues with buttock muscles. Posture changes in pregnancy and postpartum may cause tightness or spasms in the piriformis muscle — a small, band-like muscle located in the buttocks, near the top of the hip joint — which can lead to butt, hip, and leg pain, says Dr. Bullis. Weakened glute muscles, which surround the hips, can contribute to pain in this area as well, she adds.

• Newborn care. Carrying, rocking, and feeding your baby can strain the hips and pelvic area, causing or worsening pain and stiffness.

• Other hip issues. Less commonly, postpartum hip pain can sometimes be related to changes in the hip labrum (a ring of cartilage that lines the socket of your hip joint), such as a labral tear. Pain from a labral tear is often felt in the groin, buttock, or down the thigh and may be accompanied by clicking, popping, or locking sensations in the hip.

Symptoms of postpartum hip pain

If your hips hurt postpartum, symptoms may show up in different ways. The discomfort isn’t always limited to the hip itself. Symptoms may include:

• Hip soreness or stiffness

• Pain that radiates down your thigh

• Pain in the groin area 

• A click or pop when you move your hips, which can occur with or without pain

• Pain when you sleep on your side 

When to see a doctor

Hip pain after pregnancy often improves on its own with conservative treatments. But if your postpartum hip pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if your hip pain:

• Starts abruptly

• Significantly impacts your gait and daily function

• Occurs with numbness or tingling down your legs

Treatments for postpartum hip pain 

Postpartum hip pain can often be managed with a combination of regular exercise, physical therapy, heat or massage therapy, and certain pain relievers. (Always consult your provider before taking any medications while breastfeeding.) Here’s more on how these approaches can help:

• Try physical therapy and targeted exercise. Targeted exercises can help strengthen and stabilize core, low back, and hip muscles to relieve postpartum hip pain. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit. (See physical therapist-recommended exercises below.)

• Stay active. During pregnancy and the postpartum period, your low back, pelvic, and hip muscles and ligaments are affected by hormonal changes and the physical demands of caring for a newborn. Regular exercise helps rebuild muscle strength and stability, which can ease hip pain and improve your ability to move comfortably throughout the day. Activities like yoga, swimming, and walking are gentle ways to stay active and help ease hip pain as you recover. Be sure to check with your healthcare provider before starting any new exercise routine during pregnancy or after giving birth.

• Heat and ice. Applying a hot water bottle, heating pad, or taking a warm shower can increase blood flow to your hips, helping to relax tense muscles and ease pain. Ice packs can also help reduce inflammation and provide relief from hip discomfort.

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain associated with conditions like postpartum hip pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable. (Enso is not recommended during pregnancy.)

• Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for postpartum hip pain relief, such as massage, acupuncture, or chiropractic care. Chiropractic adjustments can help improve alignment and movement in your hips and pelvis, which may relieve pain and discomfort. Massage can help ease muscle tension and promote relaxation. Be sure to consult your healthcare provider and look for practitioners experienced in working with postpartum individuals.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) are generally considered safe to use for postpartum pain relief — including while breastfeeding — but always check with your provider.

Making movement doable postpartum

It can be tough to find time or energy to exercise after having a baby, and that’s completely normal. Remember, any movement is better than none. “Even just a few minutes of gentle movement here and there really add up,” says Dr. Bullis. Try to weave activity into your day: take walks with your baby in the stroller or carrier, do a couple of stretches after a feeding or while your baby naps, or notice how common baby care tasks (like diaper changes and laundry) naturally boost your daily activity. You don’t need long workouts or a gym — every little bit helps, and being flexible and kind to yourself is key.

Physical therapy for postpartum hip pain

Physical therapy is a key treatment for hip pain after pregnancy, focusing on safe movement, targeted exercises, and stretches to help relieve discomfort and support your changing body. Using postpartum hip pain exercises, the goal is to strengthen muscles that often get weaker during pregnancy (like your glutes and abs) and to stretch muscles that often become tight (such as your hip flexors, back, and pelvic floor).  “Gentle physical activity and exercise can help strengthen weak areas of the hip and mobilize tight areas to decrease postpartum hip pain,” says Dr. Bullis.

A physical therapist (PT) can assess your movement patterns to customize a strengthening and stretching program that’s right for you. They can also suggest ways to modify your everyday activities to minimize symptoms and empower you with tools and tips to help reduce pain.

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Some exercises they may recommend can be found below.

By focusing on both stretching and strengthening, these postpartum hip exercises help address the most common sources of hip pain after pregnancy. Gentle stretches like the kneeling hip flexor, kneeling adductor, and figure four help release tension in muscles that often tighten during pregnancy and daily baby care. Strengthening moves such as donkey kicks and bridges build support and stability around the hips, while exercises like the back rotation stretch promote mobility and reduce stiffness. 

Incorporating these movements into your routine can ease discomfort, improve hip function, and help your body adapt to the demands of caring for your newborn.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

9 tips to relieve postpartum hip pain

Making small adjustments to how you carry, lift, feed, and care for your baby — along with paying attention to your posture, gait, sitting and sleep positions, and using supportive gear — can all help relieve postpartum hip pain. “Being mindful of your posture, gait, and ergonomics during baby care can help,” says Dr. Bullis. Here’s more on these practical tips: 

1. Consider your carrying mechanics. Resting your baby on your hip shifts your weight to one side of your body. Consistently choosing the same hip can strain muscles, create imbalance, and lead to pain, explains Dr. Bullis. “It’s okay to carry your baby on your hip, but switch sides frequently and try to keep the weight evenly distributed on your feet,” says Dr. Bullis. There’s no single “right” way to hold your baby. Find what feels comfortable for you and try to vary your technique. You might also consider a carrying device, like a hip holster or a multi-position carrier, to help distribute your baby’s weight evenly.

2. Walk heel-to-toe. It's common to have a more flat-footed walking pattern after giving birth, often because the "waddle" gait from late pregnancy can linger. “Try focusing on walking from heel to toe,” says Dr. Bullis. “Let your heel strike the ground first, then roll through your foot to your toes.” This helps restore a more natural walking pattern and allows your hip muscles to work together more evenly, supporting better balance and movement, she explains.

3. Engage your core when lifting your baby. Engaging your core muscles helps support your hips and back during lifting, making these movements more comfortable. Take a moment to find a stance that decreases strain on your lower back before lifting your baby from the crib. You might rest one foot on a footstool, for example, or stagger your legs (like you’re doing a mini lunge). Also important: Exhale during the lift and keep your baby close to your body. 

4. Vary your sitting position. Staying in any one position for extended periods, including sitting cross-legged, can contribute to hip stiffness and muscle tension. Try to shift your posture regularly — uncross your legs, switch which leg is on top, or alternate between crossing at your knees, ankles, or by placing an ankle over the opposite knee. Aim to keep your knees lower than your hips when sitting, and use a footstool if your feet don’t reach the floor. These small adjustments can help reduce discomfort and promote hip mobility.

5. Alternate feeding positions. Most newborns eat every two to three hours — that’s eight to 12 times per day. Uncomfortable feeding sessions can strain your muscles. Even if you’re in a comfortable position, feeding your baby the same way every time can strain muscles in your hips, pelvis, and back. Varying your position with each feeding session can help ease discomforts.

6. Elevate diaper changes. Instead of changing diapers on the floor and leaning forward, use a changing station at hip or waist height whenever possible. Keep diapers, wipes, creams, and clothing within easy reach. Doing changes at waist height limits deep bending and twisting, easing strain on the hips.

7. Bathe your newborn in a countertop tub. A kitchen sink also works to help avoid you crouching over the edge of your tub. Working at counter height reduces kneeling and tub-side twisting, easing strain on the front and outer hip. If you use a regular bathtub, try a bath kneeler and elbow resting pads for support. 

8. Sleep with support pillows. With a newborn, sleep is short, so any comfort upgrade counts. There’s no single best way to sleep, but pillows can boost your comfort in any position. If you’re a back sleeper, try a pillow under your knees. For side sleepers, position pillows between your knees and feet. “This can help limit rotation at the hip when sleeping on your side,” says Dr. Bullis. Doing some gentle stretches before bed can also help decrease hip pain when sleeping, she adds.

Bed sharing (sleeping in the same bed with your infant) can cause poor positioning during sleep. The American Academy of Pediatrics advises against bed sharing for safety reasons. Return your baby to their own sleep space after you bring them into your bed for feeding or comforting.

9. Make time for self-care. Self-care might not seem realistic when you're adjusting to the ups and downs of newborn parenthood. But try to focus on care that makes your hips feel better and is doable for your schedule. It could be a short warm bath (get clearance from your ob-gyn first), using a heating pad or massage gun, doing a short stretching session, or simply carving out a few seconds to take a few deep, soothing breaths . Talk to your healthcare provider or physical therapist to find the best hip pain self-care therapies for you.

PT tip: Switch up your positions

“Caring for a newborn often puts your body in unfamiliar positions, which can contribute to postpartum hip pain,” says Dr. Bullis. “Bending forward to hold or comfort your baby or sitting for long stretches while feeding can lead to stiffness and discomfort.” Along with gentle exercise and practicing good ergonomics, it’s important to change your posture frequently — whether you’re sitting, standing, or holding your baby, explains Dr. Bullis. “Moving and shifting positions throughout the day can help ease hip pain and prevent it from getting worse.”

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Moon, R. Y., Carlin, R. F., & Hand, I. (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment. Pediatrics, 150(1).doi:10.1542/peds.2022-057990

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