Hey there, Supermom! Since becoming a mom, picking up your little one might start causing an ache deep in your hip. It’s common—and fixable! Let’s break down why it’s happening and what you can do tonight, plus where to get relief right here in North Vancouver.
What’s Going On?
- Muscle Overload: Constant bending, lifting, and twisting can overwork your back, hip flexors and glutes as well as place stress on the joints of your back, pelvis, hips and knees.
- Posture Factors: Stooping toward kids and carrying them on one side compounds the load.
- Repetitive Use: It’s not a sudden injury, but cumulative stress fueling mild strain.
Quick At-Home Fixes
Do these 2–3 times daily—before school runs or after bedtime:
- Knee-to-Chest Stretch: Lie on your back, pull your knee gently to your chest, hold 30-s each side.
- Glute Bridge: Lie down, feet hip-width, lift hips for 10 reps × 2 sets. Bonus points to perform this exercise from a neutral low back/pelvis position and again from a posterior rotation position.
When you apply a posterior rotation to your pelvis during this exercise you’ll feel an extra stretch across the top or front of your hip and thigh and you’ll also feel an extra contraction of the muscles in the back of the hip, namely the glutes and hamstrings. If any of these cramp up on you during this exercise then slow down and take it easy because you’re probably overloading so build slowly. - Hip Flexor Lunge Stretch: One foot forward in a half-lunge, lean slightly until you feel a gentle stretch in front of the other hip. Hold 30 s each side.
Same bonus as with number 2. One of the biggest errors we see in the lunges and glute bridges is that people over-arch their backs rather than maintain a neutral position. When you use the posterior rotation movement during a lunge you will feel a huge increase in stretch in the hip flexors (and rectus femoris) on the back leg, as well as a great gluteus maximus contraction.
Add breathing exercises or mindfulness to enhance muscle relaxation.
When to Seek Help
- If pain lasts over 1 week
- Sharp or shooting pain
- Worsening with walking or sitting, coughing or sneezing
- If your hip pain also has elements of numbness or tingling
Why Trimetrics Helps
Located at 850 Harbourside, Trimetrics Physiotherapy offers evening appointments until 7 PM, perfect for moms juggling schedules. Our experts focus on posture, biomechanics, and build a personalized recovery plan with gentle stretches and clinical Pilates to fix recurring stress.
