Postpartum Hip Pain: How to Cure This?

What Does Postpartum Hip Pain Feel Like?

Every woman’s experience is different, but some common symptoms include:

A dull ache or soreness in the hips or pelvis
Pain that worsens when walking or climbing stairs
Stiffness in the morning or after long periods of sitting
Clicking or popping sensation in the hip joint
Pain radiating down to the thighs or lower back

You may also feel pain on one or both sides of your hip, depending on how your baby was carried or how you delivered.

Summary
“Postpartum hip pain often comes with stiffness, soreness, or clicking sensations in the pelvic or hip area, especially when moving.”

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Why Do I Have Sore Hips After Birth?

The root cause of sore hips after birth is usually the body’s preparation for labour. During pregnancy, your body releases a hormone called relaxin, which loosens ligaments and joints in your pelvis to allow for childbirth. But after birth, these joints don’t snap back immediately.

When your muscles — especially around the core and hips — are weak or stretched, your joints bear more weight and pressure, which causes discomfort.

If you had a long labour, a forceps delivery, or a caesarean section, your muscles and joints may have taken an extra beating, increasing the likelihood of postpartum hip pain.

Summary
“Hormonal changes, joint instability, and weakened muscles after birth are the main reasons you may have sore hips after giving birth.”

What Causes Postpartum Hip Pain?

There are several causes behind postpartum hip pain, and it’s not always easy to pin down just one. The most common causes include:

1. Pelvic Girdle Pain (PGP)

This is a condition where the joints in the pelvic region move unevenly, causing strain and pain. It’s common during pregnancy and can continue afterwards.

2. Weakened Core and Pelvic Floor Muscles

After giving birth, your abdominal and pelvic floor muscles are stretched and may be too weak to support your hips properly.

3. Labral Tears

A tear in the cartilage inside the hip joint (labrum) can also cause long-term hip pain. This may be from pressure during pregnancy or birth trauma.

4. Piriformis Syndrome

This is when a small muscle in your buttocks tightens and irritates the sciatic nerve, causing hip and leg pain.

5. Inflammatory Conditions

Conditions like arthritis or postpartum thyroid problems can lead to persistent inflammation in the joints.

Summary
“Postpartum hip pain can be caused by several issues like joint strain, weak muscles, nerve irritation, or even cartilage tears.”

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How is Postpartum Hip Pain Diagnosed?

If you’re struggling with ongoing pain, it’s important to visit a GP or physiotherapist who specialises in postnatal care. They may do the following tests to diagnose the issue:

Straight Leg Raise Test: To check nerve irritation
Patrick’s (FABER) Test: To assess hip joint function
Pelvic Compression Tests: To examine pelvic joint movement
MRI or Ultrasound: If a labral tear or deeper issue is suspected

NHS physios and midwives often work together to assess postnatal pain in women. You can find resources at NHS Postnatal Care Guide.

Summary
“Proper diagnosis through physical exams and imaging is crucial to understand the true cause of postpartum hip pain.”

How to Treat Postpartum Hip Pain Naturally

In many cases, you can manage and reduce postpartum hip pain without surgery. Here are some safe and effective options:

1. Physiotherapy

A trained physiotherapist can guide you through gentle exercises to strengthen your core, hips, and pelvic floor. NHS physiotherapy is free and available through GP referral.

2. Postnatal Exercises

Basic moves like pelvic tilts, bridges, and kegel exercises help bring strength back to the muscles that support your hips.

3. Use a Pelvic Support Belt

These belts stabilise your pelvis and provide relief by reducing strain on your joints during movement.

4. Hot and Cold Packs

Apply a heat pad for stiffness and a cold pack to reduce inflammation.

5. Pain Relief Medication

Paracetamol and ibuprofen (as advised by your GP) can help manage pain during flare-ups.

6. Rest and Gentle Activity

Avoid overdoing it. Let your body heal, but keep moving slowly to avoid stiffness.

Summary
“From physiotherapy to simple exercises and rest, natural treatments are often enough to ease postpartum hip pain.”

When to Consider Medical or Surgical Options

If your postpartum hip pain doesn’t improve after 6 months of self-care and therapy, your doctor might explore further options:

Corticosteroid Injections: To reduce inflammation
TENS Therapy: A small device sends mild electrical impulses to ease pain
Surgical Intervention: In rare cases of labral tears or severe joint damage

Always speak with a GP or a postnatal care specialist before considering any invasive procedure. For advice, visit NICE Guidelines – Postnatal Care.

Summary
“If natural methods don’t help, your doctor may suggest medical interventions like injections or surgery for long-term relief.”

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Who is at Risk of Postpartum Hip Pain?

You’re more likely to deal with sore hips after birth if:

You had hip or back pain during pregnancy
You had a difficult or long labour
You’ve had multiple pregnancies
You have a history of lower back or pelvic injuries
You have weak pelvic floor muscles

Research from the Royal College of Obstetricians and Gynaecologists highlights that women with severe pelvic pain during pregnancy often continue to feel discomfort well after childbirth.

Summary
“Women with a history of pelvic pain, long labour, or weak muscles are more likely to experience postpartum hip pain.”

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What’s the Long-Term Outlook?

Most women find that postpartum hip pain eases within a few months after delivery — especially with proper treatment. But in some cases, it can last longer, sometimes even up to a year or more if not addressed early.

According to a 2016 study published in BMC Pregnancy and Childbirth, about 10% of women still suffer from pelvic pain 10 years after childbirth. Early care and consistent therapy are key to preventing chronic pain.

Summary
“The sooner you treat postpartum hip pain, the better the chance of full recovery without long-term issues.”

When Should You See a Doctor?

You should speak with your doctor if:

Your hip pain lasts more than 6 weeks postpartum
It affects your sleep, walking, or daily life
You hear clicking or feel catching in your hip joint
You feel symptoms of depression or anxiety due to the pain

There’s no need to suffer in silence. Help is available, and the earlier you seek it, the quicker your recovery can begin. Use the NHS Find Services Tool to locate nearby postnatal physios and clinics.

Summary
“If your hip pain is ongoing or affecting your mental health, don’t delay speaking to a doctor.”

Final Thoughts

Postpartum hip pain is real, common, and often misunderstood. While it can make your postpartum journey more challenging, it’s not something you have to live with forever. Through gentle therapy, rest, proper support, and expert advice, you can heal and regain comfort and mobility.

Don’t ignore sore hips after birth — whether it’s a mild ache or a sharp pain, your recovery matters. Always listen to your body, ask for help when needed, and take small steps every day toward healing.

Summary
“With the right care and patience, postpartum hip pain can be managed and healed — so you can focus on what matters most: your baby and your wellbeing.”

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