Maybe you’re experiencing hip flexor tightness during your pregnancy or in your postpartum period, or perhaps your many years postpartum but because of your daily work habits (ie: you’re sitting for too many hours of the day) you’re experiencing hip stiffness, tightness and pain.
We’ll you’re not alone! Many women face this discomfort due to various reasons. Here’s some information about why it happens and what you can do about it.
During pregnancy, hip pain and stiffness can be caused by factors such as increased weight, hormonal changes, posture adjustments, ligament stretching, and pelvic girdle pain. These changes are a natural part of the pregnancy journey, but they can lead to discomfort and reduced mobility.
In the postpartum period, hip stiffness may persist due to inflammation, hormonal fluctuations, pressure on pelvic floor muscles, reduced muscle strength, postpartum pelvic girdle pain, and in some cases, labral tears. These factors contribute to ongoing hip discomfort after childbirth.
The good news is that there are steps you can take to find relief. Here are some suggestions:
- Gentle exercises: Engage in low-impact exercises like walking, swimming, or prenatal/postpartum yoga and mobility exercises to improve flexibility and strengthen supporting muscles.
- Warm compresses: Apply a warm compress to your hips to promote blood circulation and relieve stiffness.
- Pelvic support belts: Consider using a pelvic support belt or maternity belt to provide additional support and alleviate pressure on your hips. (Speak with your doctor or physical therapist about this.)
- Physical therapy: Consult with a physical therapist who specializes in pregnancy and postpartum care. They can help develop a tailored exercise program and provide hands-on treatments to alleviate hip stiffness.
- Rest and proper posture: Take breaks throughout the day to rest and avoid prolonged sitting or standing. Maintain good posture during activities to reduce strain on your hips.
Whether you’re pregnant, postpartum or neither, I know you will feel the benefits of this 10 minute hip mobility routine to help reduce your hip stiffness and pain.
Find a comfortable spot on the floor and join me here.