3 Ways To Reduce Hip And Pelvic Pain In Your Third Trimester

If you're in your final trimester of pregnancy, it's likely you're suffering from some discomfort. Aches and pains are normal as you near your due date, but there are some things you can do to help make yourself more comfortable. Lower back, pelvic, and hip pain can affect your mobility and sleep patterns, so taking some steps to mitigate them will pay off in your health and energy levels.


It may seem counter-intuitive, as many women feel like walking any distance during late pregnancy will only make discomfort worse, but the opposite is true. You don't need to jog or jump rope, but a slow walk each day helps with circulation and keeps your muscles and joints in the pelvic area more mobile and relaxed. Be sure to listen to your body and to take rests when you need to. Swimming can be effective for those who have knee or foot problems that prevent them from walking very well. As an added bonus, walking and swimming can help get your baby into the correct position for birth.

Hot Compresses

Lower back pain is especially common in late pregnancy because your body's center of gravity has shifted forward, placing strain on the muscles in the lower back, especially if they were not well developed before pregnancy. They can also become tense, as your body has to practice contractions to prepare you for birth. You can help to bring more circulation to tight lower back muscles by applying a warm compress. If you have heated seats in your car, they can also help with back and hip pain when you drive.

Change Positions Often

It's most common for women to sleep on their left side during pregnancy for comfort and health, but there is nothing wrong with varying your sleep position slightly, as sleeping on your side can lead to more pronounced hip pain in some women. Try turning your body to rest your back on a pillow to take direct pressure off your hips while still elevating your right side (the pillow provides the elevation). 

Also, try not to spend too much time continuously sitting or standing or lying down during the day. If you work at a desk job, spend some time working while standing and walk around the office a few times an hour to keep blood flowing and prevent stress on your hips and pelvis. For more information, contact Tri-County Women's Health Care or a similar location.