Aches & Pains
Hip Pain in Pregnancy
Common, especially at night, as ligaments loosen and pressure builds — usually eased with sleep positioning and gentle stretching.
Written and fact-checked by the ParentVibes editorial team against WHO, NHS, ACOG and peer-reviewed guidance. Not yet reviewed by a named clinician.
Quick facts
- How common
- Very common, especially in the third trimester
- Worse at
- Night, or after sitting or lying for a while
- Usual cause
- Loosening ligaments, extra weight, side-sleeping pressure
- Helped by
- Support pillows, gentle stretching, changing position
- See a doctor if
- You can't bear weight, or have fever or severe swelling
Aching hips — especially at night or first thing in the morning — are one of the most common complaints of later pregnancy. Many people find one or both hips ache after lying on the same side for a while, or feel stiff and sore getting up from sitting.
This is usually down to the combined effect of pregnancy hormones loosening your joints, your growing weight, and the pressure of side-sleeping (which is recommended from mid-pregnancy). This guide explains why hip pain happens, how to get more comfortable, and the less common signs that need medical attention.
What is pregnancy hip pain?
Pregnancy hip pain usually refers to aching, stiffness or soreness felt around your hip joints, often worse at night or after resting in one position. It's commonly linked to the hormone relaxin loosening the ligaments supporting your hips and pelvis, extra weight changing how pressure is distributed through your joints, and the pressure of lying on your side for long periods — which is recommended for sleep from around 28 weeks to support blood flow to your baby.
It can affect one or both hips and sometimes overlaps with pelvic girdle pain or sciatica, where pain radiates from your lower back down the back of your leg. Most hip pain in pregnancy is a mechanical, self-limiting problem that improves after birth, though good sleep positioning and stretching can make a real difference in the meantime.
Hip pain, sciatica or PGP?
Pain that shoots down the back of your leg suggests sciatica; pain centred on your pubic bone and both hips together suggests pelvic girdle pain. If you're not sure which fits, mention all your symptoms to your midwife.
What causes hip pain in pregnancy?
A mix of hormonal, mechanical and positional factors contribute to hip pain in pregnancy.
The hormone relaxin
Relaxin loosens the ligaments around your hips and pelvis, which can make the joints feel less stable and more prone to aching, especially under sustained pressure.
Extra weight and changing posture
Carrying additional weight changes how load passes through your hips and can put more strain on the joint and surrounding muscles.
Side-sleeping pressure
Lying on one hip for hours puts sustained pressure through the joint, which can cause it to ache, especially if your mattress doesn't offer enough support or cushioning.
Sciatic nerve irritation
Pressure on the sciatic nerve from your growing uterus or a shifted pelvis can cause pain that's felt around the hip and buttock, sometimes radiating down the leg.
Reduced activity or muscle tightness
Being less active than before pregnancy, or tight hip flexor and buttock muscles, can contribute to stiffness and aching.
More likely if…
- You already had hip or joint problems before pregnancy
- You're sleeping on an unsupportive mattress
- You're carrying twins or more
- You sit for long periods during the day
When hip pain is normal
Aching hips are a very common, usually harmless part of later pregnancy. These features are reassuring:
- Aching or stiffness that's worse at night or first thing, easing once you move around.
- Discomfort that shifts sides depending on which way you've been lying.
- Pain that responds to changing position, stretching or a support pillow.
- You can still bear weight and walk, even if it's uncomfortable at first.
| Usually normal hip pain | Needs medical attention | |
|---|---|---|
| Pattern | Worse overnight, eases with movement | Constant, severe, or rapidly worsening |
| Weight-bearing | You can walk, though it may be uncomfortable | You can't bear weight on the affected leg |
| Other symptoms | None — you feel otherwise well | Fever, marked swelling, redness or warmth over the joint |
A pillow between your knees goes a long way
Something as simple as a pregnancy pillow or cushion between your knees when side-sleeping realigns your hips and reduces overnight pressure on the lower one.
Warning signs — get medical help now
Hip pain itself is rarely a medical emergency, but contact your doctor or midwife urgently, or go to your nearest emergency department, if you have:
Seek urgent medical care if you have
- Sudden inability to bear weight or walk on the affected leg.
- A hot, red, swollen joint, or fever alongside the pain — this could suggest infection.
- Rib pain high on the right side together with a severe headache, vision changes or swelling in your face, hands or feet — these can be signs of pre-eclampsia and need urgent review.
- Sudden breathlessness or chest pain — go to your nearest emergency department immediately.
- Numbness, tingling or weakness spreading down your leg, especially if it's new or worsening.
- Severe pain following a fall or injury.
If your baby's movements feel reduced or different, contact your maternity unit the same day.
Right-sided rib or hip pain with other symptoms
Pain under your ribs on the right, together with a bad headache, blurred vision or swelling, can be a sign of pre-eclampsia. Contact your maternity unit urgently — don't wait to see if it settles.
Self-care & home remedies
Small changes to how you sleep and move can significantly reduce hip pain.
Sleep positioning
- Sleep on your side with a pillow or pregnancy cushion between your knees and ankles.
- Try a body pillow to support your bump and take pressure off your hip.
- Switch sides through the night if one hip becomes too sore.
- Consider a mattress topper if your mattress feels too firm.
Stretching & movement
- Gentle hip and glute stretches, shown by a physiotherapist or antenatal instructor, can ease tightness.
- Try a few minutes of gentle movement before bed and after waking to loosen stiff joints.
- Swimming or water aerobics take weight off your joints while keeping you active.
Daily habits
- Avoid sitting in the same position for long periods; get up and move regularly.
- Wear flat, supportive, cushioned shoes.
- Use a warm compress or warm bath to ease aching muscles around the joint.
Ask about physiotherapy
If hip pain is persistent or overlaps with pelvic or back pain, a physiotherapist experienced in pregnancy can give you a tailored plan of stretches and support.
When to consult a doctor
Book a non-urgent appointment with your doctor or midwife if:
- Hip pain is disturbing your sleep most nights despite trying self-care.
- Pain is spreading down your leg or you notice tingling or numbness.
- You have ongoing stiffness that's limiting your daily activities.
- You'd like a referral to a physiotherapist for tailored exercises.
- Pain persists or worsens despite changing your sleep position and stretching.
Track your symptoms
Noting which side is affected, when it's worse, and what helps gives your midwife a clear picture to work from at your next appointment.
Open the Pregnancy TrackerFrequently asked questions
Why do my hips hurt so much at night in pregnancy?
Lying on one side for hours puts sustained pressure through that hip, and loosened ligaments mean the joint has less natural support. A pillow between your knees and switching sides through the night usually helps.
Is hip pain a sign of labour?
Aching hips alone aren't usually a sign of labour. However, if hip or pelvic pain comes with regular tightening across your bump before 37 weeks, contact your midwife, as this pattern can signal preterm labour.
Can hip pain in pregnancy affect my baby?
No, ordinary mechanical hip pain doesn't affect your baby. It's about your joints and muscles adapting to pregnancy, not something happening to your baby.
What's the difference between hip pain and sciatica?
Hip pain tends to stay around the joint itself, while sciatica causes pain that radiates from your lower back through your buttock and down the back of your leg, often with tingling or numbness. The two can occur together.
Should I sleep on my left or right side for hip pain?
Either side is fine for comfort — left-side sleeping is generally recommended in later pregnancy for blood flow, but switching sides through the night to relieve a sore hip is perfectly safe.
When should I worry about hip pain in pregnancy?
See a doctor urgently if you can't bear weight, have a hot swollen joint or fever, or notice right-sided rib pain with headache, vision changes or swelling — these need prompt assessment.
Your next steps
Track your pregnancy
Log symptoms week by week, get personalised tips, and see how your pregnancy is progressing.
Open Pregnancy TrackerPregnancy week-by-week
Follow your baby's growth and your body's changes from week 1 to 40 in plain language.
Explore the guideFind a gynaecologist
Have a personal concern? Book with a trusted obstetrician or gynaecologist near you.
Find a doctorRelated pregnancy symptoms
Helpful resources
Sources
- NHS — Pregnancy: common symptoms & concerns
- ACOG — Pregnancy resources (American College of Obstetricians and Gynecologists)
- WHO — Maternal health & pregnancy care
- NHS — Hip and joint pain in pregnancy
- ACOG — Aches and Pains During Pregnancy
Next review due: 6 January 2027.
Medical disclaimer
This page is general information about a common pregnancy symptom and does not replace personal medical advice. Every pregnancy is different. If you have severe pain, heavy bleeding, a bad headache with vision changes, reduced or absent baby movements, breathing difficulty, fever, or you feel something is seriously wrong, contact your doctor or midwife or go to your nearest emergency department straight away. When in doubt, always get checked — it is never a waste of anyone's time.
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