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 is Cyclothymia?
You and your body
What is Cyclothymia?
What is Cyclothymia? The word cyclothymia describes a situation when a person...
How to explain death to your toddler?
Toddlers
How to explain death to your toddler?
How to explain death to your toddler? It can be difficult to explain the death...
Toddler won't separate from his blanket, how can I wean him off it?
Parenting
Toddler won't separate from his blanket, how can I wean him off it?
Toddler won't separate from his blanket, how can I wean him off it? It can be a...
How to have an eczema-friendly, fun bath time
Baby & Toddler Health
How to have an eczema-friendly, fun bath time
Which bathtime products are good for babies with eczema?   Looking after...

email block

baby-s-first-christmas-gift-ideasBaby

Baby's first Christmas gift ideas

Christmas is a special time for parents and their newborn's, which can make choosing the perfect present tricky. From baby's...
how-to-explain-death-to-your-toddlerToddlers

How to explain death to your toddler?

It can be difficult to explain the death of a relative or loved one to a small child. Here's some...
national-day-nurseries-association-and-clangers-launch-kindness-with-the-clangersParenting

National Day Nurseries Association and Clangers launch ‘Kindness with the Clangers’

National Day Nurseries Association and Clangers launch ‘Kindness with the Clangers’, a five-week series of fun and educational activities...
win-super-cute-baby-sensory-toys-with-the-sophie-la-giraffe-gift-set-worth-65Win

Win super cute baby sensory toys with the Sophie La Girafe gift set worth £65!

Win a cute sensory development toy for your baby by entering our competition for your chance to win a Sophie...
win-a-year-s-supply-of-tea-worth-1-500Win

Win a year's supply of tea worth £1,500

Here's you chance to win a year's supply of 'super teas' from We Are Tea