Postnatal hip pain?

Postnatal hip pain?

The way you carry your baby makes a big difference to how you recover from pregnancy

Carrying

I gave birth three weeks ago and have had hip pains for the last three or four days. It’s probably my body returning to normal, but would any exercises help?

Postnatal hip pain is generally down to weakness in the abdominal core muscles following pregnancy – and also carrying your baby around on one hip, especially if it’s the same hip!

First, I would say hold and carry your baby in front of your tummy, with a hand under their bottom. Alternatively, place your baby in a front baby sling when moving around the house or if you go for short walks. This stops you dropping your hip, posture that compromises your hip strength.

As you’re still in the early postnatal days, I recommend the tummy ‘clock’ exercise, to engage your abdominal muscles.

  1. Lying on your back, with your knees bent, feet flat and arms by your side, practise drawing your belly button down towards your back, tilting your pelvis so your back is flat on the floor.
  2. Then, still lying on the floor, try the ‘clock’. Imagine there’s a clock lying flat on your tummy. Exhale and try to engage and tighten the muscles 3cm above your belly button, as if to tilt the clock downwards at 12 o’clock; then concentrate on the area at 3 o’clock, then at 6 o’clock and finally 9 o’clock. Inhale and relax. Practice this every day to help strengthen your core and back and, in turn reduce hip pain.

Vicki Warr

 

Vicky Warr is a fitness expert who specialises in pregnancy and postnatal fitness. Got a question for the panel? Email [email protected].

RELATED ARTICLES

Related Articles

What are the differences between postnatal illnesses?
You and your body
What are the differences between postnatal illnesses?
What are the differences between postnatal illnesses? From baby blues to...
Grow your own
Home & Interiors
Grow your own
Grow your own Growing your own is a great way to get little ones into good...
Could you be anaemic?
You and your body
Could you be anaemic?
Could you be anaemic? Feeling tired and irritable is normal when you’re...
20 reasons having a baby is good for you
You and your body
20 reasons having a baby is good for you
20 reasons having a baby is good for you From better memory (yes, really) to...

grown-from-goodness-only-the-best-for-your-little-oneBaby & Toddler Health

Grown from goodness; only the best for your little one

HiPP’s farming methods meet (and in many cases exceed) the requirements of the EU Organic Farming Regulations.
the-cutest-trick-or-treater-aroundFashion

The cutest trick or treater around

What's your tiny tot wearing this halloween?
take-your-little-one-swimming-for-national-baby-swimming-weekBaby

Take your little ones to the pool for National Baby Swimming Week!

Take the kids to your local pool for a splashing time
win-one-of-three-super-yummies-discovery-packsWin

Win one of three Super Yummies Discovery Packs!

We’ve got three exciting Super Yummies Discovery Packs up for grabs.
win-one-of-15-doc-mcstuffin-toy-hospital-sets-worth-over-75-eachWin

Win one of 15 Doc McStuffin Toy Hospital Sets, worth over £75 each

Enter our competition for your chance to win one of 15 prizes
win-a-dreambaby-sparkling-christmas-bundleWin

WIN a Dreambaby sparkling Christmas bundle!

Win all these products to help make life with little ones safer and easier