Elara guides

Gentle stretches for hip pressure

Why your hips ache now — and the moves that take the edge off.

Hip and pelvic aching is one of the most common complaints of mid-to-late pregnancy. Between the loosening hormones, the shifting weight and the way you sleep, the joints around your pelvis take real strain. A few targeted stretches, done gently, can bring genuine relief.

Why it happens

Relaxin softens the ligaments around your pelvis to prepare for birth, which makes the joints less stable and more easily irritated. Add the growing weight pulling your posture forward and long hours on one hip at night, and the area gets tight and sore. For some, it becomes pelvic girdle pain — common, treatable, and not something to push through silently.

Stretches that help

• Child's pose with knees wide — lengthens the lower back and opens the hips.
• Seated figure-four — gently stretches the deep glute that refers pain to the hip.
• Standing hip circles — mobilise the joint without loading it.
• Pelvic tilts on hands and knees — ease the lower back and steady the pelvis.
• A pillow between the knees at night — keeps the hips aligned while you sleep.

Beyond stretching

Shorter steps, avoiding standing on one leg (sit to dress), and not crossing your legs all reduce strain. A support belt helps some people. Warmth on the area before bed can settle the ache so you sleep.

If hip or pelvic pain is sharp, makes walking or stairs hard, or you hear clicking and feel unstable, ask for a referral to a women's-health physiotherapist — early treatment of pelvic girdle pain works well.