Five tips to self-manage lateral hip pain

Are you experiencing hip pain during your pregnancy? Specifically on the outsides of your hips? This is what we call lateral hip pain and is actually the start of bursitis.

You might have heard your mum or your aunty complain about bursitis! But don’t worry – it’s not the end of the world! It’s usually only short term (whilst you’re pregnant), there are a few things you can do to self-manage it at home and hands-on physiotherapy can help if it continues to worsen!

Why does this happen?

We commonly see this in pregnancy, as you have to constantly lay on your side. As a result, the little bursae (think fluid filled donuts on the outside of your hip) get compressed and eventually aggravated. It may progress to the point where it interrupts your sleep (if your bladder isn’t already doing that) and it can also refer down the outside of your leg.

Pic: https://www.choosept.com/guide/physical-therapy-guide-hip-bursitis

Luckily, there are a few easy tips or rules we suggest to try and stop the pain in its tracks. If you are pregnant and you aren’t experiencing hip pain – it can also be a good idea to follow these anyway to help with prevention

Pic: pintrest

1. Avoid crossing your legs & ankles

It’s hard, we know! It’s almost in women’s DNA to cross their legs at all time. However, this causes your gluteal tendons to tension across your bursa. (remember those fluid filled donuts on the outsides of your hips) and can compress and aggravate them further.

Try to get in the habit of sitting with your legs parallel and maybe tell your friends or partner to keep you accountable as you’ll forget! It will get easier with practice.

By sitting like this, you can reduce any unnecessary aggravation of your bursae.

2. Sleep with a pillow between your knees

You’re probably already doing this, and may have pillows everywhere! But similar to tip number 1, this keeps your legs and pelvis parallel and prevents tension across your bursae if the top leg was to drop down.

3. Pretend you’re wearing a mini skirt… all the time!

This will keep your legs and pelvis nice and parallel, for the same reasons as we’ve already talked about above.

Do it when you:

• Get in and out of the car

• Rolling in bed

• Getting off the couch

• Getting in and out of bed

4. The trusty old heat pack

Use a heat pack on your muscles… think lower back and glutes. This is a nice form of pain relief and loosens those tight muscles that are just trying to hold on for dear life! It’s a great first line of defence to give you some relief after a long day or in the mornings when you’re feeling stiff and sore.

Pic: pintrest

5. The last resort… Ice

If it’s really bad, try putting ice on the outsides of your hips. We tend to say that if the thought of a frozen bag of peas is more appealing than the pain you’re currently in – then it’s time to try ice! It’s never comfortable to so this is a last resort method.

Hands on Physiotherapy Treatment

If you’ve tried everything above, or if your pain is getting worse then feel free to book in for some hands-on treatment with us at Sunny Side Physio.

We use a combination of massage, mobilisations, trigger point therapy, therapeutic ultrasound and cupping to release those tight muscles and provide you with some relief. If you’re still unsure or if you have questions, we are always open for a chat – so feel free to email or call us or come on down to Summertown Studio and say hey if our door is open!

We look forward to seeing you soon and supporting our local community in Somerton Park, Brighton, Hove, Glenelg, Warradale and Marion.