7 Tips to Help Relieve Hip Pain After Pregnancy

Hip pain after pregnancy is typically caused by lingering pregnancy hormones, core and pelvic floor muscles that are still rebuilding strength, and the new physical demands of caring for a newborn. Most postpartum hip pain responds well to targeted stretching, posture awareness, and supportive rest, and it tends to ease steadily as your body heals.

Key takeaways about hip pain after pregnancy

• The hormone relaxin can stay elevated in your system for months after delivery, which is a common reason behind pain in hip joint after pregnancy.

• Everyday habits, like alternating which hip you carry your baby on and resting in supportive seating such as a zero gravity chair, can ease pain in hips after pregnancy day to day.

• Most postpartum hip pain improves steadily over a few months as your core and glutes rebuild strength, and simple adjustments now can speed that progress along.

Hip pain after pregnancy is one of the most common things new moms experience, and it's very manageable once you understand what's behind it. This guide covers why hip pain after pregnancy happens, general and specific ways to find relief, and when it's worth checking in with a doctor.

What causes pain in hips after pregnancy?

Hip pain after pregnancy usually comes down to a mix of hormonal changes, muscles that are still rebuilding strength, and the new physical routines that come with caring for a baby. It's one of several common pregnancy discomforts that can carry into the postpartum period, and pain in hip joint after pregnancy often traces back to one or more of the factors below:

• Lingering relaxin: This hormone loosens your ligaments during pregnancy and can take several months to fully leave your system, leaving your hip and pelvic joints looser than usual well into the postpartum period.

• Weakened core and pelvic floor muscles: When your core isn't fully supporting your movement yet, your hip and piriformis muscles often pick up the slack, which can lead to tightness and soreness.

• Newborn care demands: Carrying your baby on one hip, lifting a car seat, and settling into the same nursing position for long stretches all add repetitive, one-sided strain to your hips.

• Pelvic girdle pain: A 2025 study in the Current Reviews in Musculoskeletal Medicine Journal found that hip pain from the sacroiliac joints or pubic symphysis affects roughly 1 in 4 pregnant women overall (with pubic symphysis problems alone in about 1 in 3) and often continues for months after delivery.

What provides relief for hip pain in general?

Relieving hip pain after pregnancy generally comes down to three things:

• Rebuilding strength

• Reducing daily strain

• Giving your body genuinely restful support

Gentle movement and stretching help rebuild the stability your hips lost during pregnancy, while small posture adjustments prevent new strain from building up. A comfortable place to rest matters too, and a zero gravity chair is a great option here, since it takes pressure off your hips and pelvis while you recover between feedings, naps, or just a few quiet minutes to yourself.

7 tips to relieve hip pain after pregnancy

Putting these ideas into practice to find relief for postpartum hip pain is easier with a clear plan, so here's a closer look at the habits that make the biggest difference for pain in hips after pregnancy.

Each of these builds on the causes covered above, so working through them in order is a good way to relieve pain in hip joint after pregnancy from every angle.

• Support your hips while you rest

• Rebuild core and glute strength gradually

• Add pelvic floor exercises to your routine

• Watch your posture and carrying habits

• Use heat therapy for tight muscles

• Prioritize good sleep positioning

• Pace your activity and celebrate small wins

1. Support your hips with restful seating, including a zero gravity chair

A pillow between your knees while side-sleeping can ease pressure on the SI joint and make rolling over more comfortable. During the day, a zero gravity chair lets you recline and take weight off your pelvis, which is one of the simplest ways to ease pain in hips after pregnancy.

Many new moms find that using a zero gravity recliner as a nursing chair keeps them comfortable through longer nursing sessions.

2. Rebuild core and glute strength gradually

Gentle exercises like bridges, side-lying leg lifts, and clamshells are a great starting point for rebuilding the stability your hips rely on. Focus on slow, controlled movement rather than intensity, especially in the first few months postpartum, and let your progress build week by week.

While these are good starting points, some women with more significant pelvic girdle or hip pain may find that certain movements like the ones above temporarily aggravate their symptoms. If you notice a sharp increase in pain during or after these exercises, or if walking and daily activities are already quite difficult, it’s a good idea to check in with a pelvic floor or musculoskeletal physical therapist. They can modify your routine, suggest alternative positions, and help you progress safely as your hips and pelvis heal.

3. Ease pain in hip joint after pregnancy with pelvic floor exercises

Pelvic floor exercises help restore the deep core support that shifts so much during pregnancy and delivery. If you're not sure where to start, working through gentle exercises to relax tight pelvic floor muscles or checking in with a pelvic floor therapist can help you build a routine that fits where you are in recovery.

4. Watch your posture and carrying habits

Try to alternate which hip you carry your baby on throughout the day, and keep your weight evenly distributed on both feet when standing. Many of the same sitting positions to avoid during pregnancy are worth watching for postpartum too, since they reduce the one-sided strain that often triggers hip pain after pregnancy.

5. Use heat therapy for tight muscles

Heat therapy helps relax tense hip and lower back muscles, especially before stretching or after a long day on your feet, and it's one of the proven benefits of heat therapy for back pain. A warm compress, a warm bath, or a heated zero gravity chair are all simple, soothing ways to work this into your evening routine.

6. Prioritize good sleep positioning

Comfortable, supported sleep gives your body more room to recover and can meaningfully reduce next-day hip soreness. A few tips for better sleep while pregnant, like side-sleeping with support pillows, still apply well into the postpartum period.

7. Pace your activity and celebrate small wins

Postpartum recovery moves at its own pace, and building up walking distance and exercise intensity gradually helps you avoid setbacks. Pay attention to how your hips feel the next day rather than just in the moment, and treat every bit of progress, however small, as a sign your body is healing well.

When to see a doctor about postpartum hip pain

Most hip pain after pregnancy improves steadily with time and consistent care, so a few clear signs help you know when it's worth a professional opinion. Reach out to your doctor or a pelvic floor physical therapist if you notice:

• Sharp or worsening pain that doesn't ease with rest or gentle movement

• Numbness or tingling that radiates down your leg

• Pain that hasn't improved after several months of consistent care

• Difficulty walking or bearing weight on one side

An individualized assessment can rule out other causes and help you build a recovery plan suited to your body, so you can feel confident about the next step.

Build small, supportive habits as your hips heal

Hip pain after pregnancy is a normal part of your body adjusting after carrying and delivering a baby, and it's very much something you can work through with consistency and the right support.

Rebuilding strength, being mindful of posture and carrying habits, and giving yourself comfortable ways to rest, whether that's a warm bath or a few minutes reclining in a zero gravity chair, all add up over time. Be patient with your recovery, and lean on the everyday relief tools for pregnancy-related back and hip pain that make daily movement feel easier while your body finishes healing.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it's compatible with your needs.

FAQs about pain in hips after pregnancy

New moms navigating recovery and hip pain after pregnancy may have other questions come up, from how long it lasts to what actually helps day to day. Here are answers to some of the most common ones.

How long does hip pain last after pregnancy?

Hip pain after pregnancy often improves within a few months as hormone levels stabilize and core strength returns. For some, mild discomfort can linger up to a year, especially when underlying muscle imbalances haven't been fully addressed, though consistent care tends to speed things along.

Why do my hips still hurt months after giving birth?

Hips can still hurt months after giving birth because relaxin takes time to fully leave your system and postpartum muscle weakness doesn't resolve on its own. Repetitive movements from newborn care, like carrying and nursing, can also keep contributing to strain long after delivery, which is why targeted strengthening makes such a difference.

What helps hip pain after pregnancy?

Targeted strengthening, pelvic floor exercises, posture awareness, and supportive rest all help hip pain after pregnancy. Heat therapy and other relief methods to treat hip pain at home can also ease day-to-day discomfort while your body rebuilds strength.

When should I worry about postpartum hip pain?

You should check in with a provider about postpartum hip pain if it's sharp, worsening, or paired with numbness or tingling down your leg. Pain that hasn't improved after several months of consistent care is also worth discussing with a doctor, and many of the same relief methods that ease pain in hips after pregnancy, along with tips for sciatic nerve pain during pregnancy, can offer added comfort in the meantime.