Tuesday, 05 April 2016
Postnatal hip pain?
The way you carry your baby makes a big difference to how you recover from pregnancy
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.
- 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.
- 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.
Vicky Warr is a fitness expert who specialises in pregnancy and postnatal fitness. Got a question for the panel? Email firstname.lastname@example.org.