Painful hips after pregnancy - how to recover

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This is a follow-up on my article about sciatica, piriformis and painful hips post. Here we are looking at do-able exercises for a busy mom at home with very little time and energy to spare that struggle with Painful hips after pregnancy.

I have been searching for exercises to help me recover from my painful and weak hip muscles during my last pregnancy and this time I even felt the weakness after the birth way more than the previous times. So this is serious.

If I you have one child or more you know it is damn hard work. Especially if you are a stay at home mom. You are probably lifting and carrying babies or toddlers all day long. Sometimes my body starts to ache and my husband graciously offers to hold the baby to give me a break. For 2 seconds. Then my toddler parks herself in front of me with hands up, and I remember how long ago I held her, so… So I pass up a baby just to carry a toddler 3 times the baby’s weight. How does that work???

Why do I have painful hips after pregnancy?

Relaxin
Weak pelvic floor
Weak Adductors (inner thighs)
Weak glutes
Weak core

GOALS

Loose weight

Build muscle

Upper body (holding baby, lifting children)
Core
Glutes

Next level flexibility and mobility

1) 5 MINUTES…EVERY DAY…

Honestly, who doesn’t have 5 minutes? This wipes out all excuses that we do not have time. It is not a grueling 45min HIIT workout (hopefully I will get there again) or a boring 30 minute physiotherapy workout (I know they work well).

The catch is to do at least ONE exercise EVERY DAY.

So the strategy is to do ONE exercise, for 5 MINUTES, 30 second on 10 seconds rest, change sides or repeat. I use this youtube timer.

2) ONE EXERCISE

Why only one? One word: UNCOMPLICATED!

The trick is it must be a very good exercise that work different muscles at the same time, either strengthening or stretching.

So I have done some research and chose 4 exercises that I will share below. Wait, I just said one exercise, why did I choose 4 now? Again one word: BOREDOM! Yea, I am a complicated person, I know.

Also, I chose exercises that are easily scaleable, so at first it is a small movement and focus is on balance and complete control of the movement. Then you can make the movement bigger and once you can do that with perfect control and balance, it is time to add some weights. So you see it is not ‘just a stupid movement’, you are going somewhere with it.

Why 4 exercises?

So the idea is to exercise at least for 5 minutes at a time. But what if you have 10 minutes? Or what if you have another 5 minutes later in the day? So with these list of exercises you can just go down the list to the next one if you find yourself with another blessed second free to workout.

3) CONSISTENCY!

The most difficult part about loosing weight, sticking to a change in diet, or starting an exercise routine is CONSISTENCY.

All in the mind… Think yourself thin… What you think, you are… Your brain is your biggest asset and your biggest enemy.

Commit, and do not give in to any of your excuses! Write down your goals and your why’s, keep them visible and read them every day!

4) POSTURE!

Do you realise what big a difference does just simple posture correction does? By doing this alone can make you loose a few cm in just a week!!!

Focus on bracing your core muscles when:

Picking up baby or other children
Carrying baby around
Putting baby down
Every time you go through a doorway

Do not relax your back muscles and let your stomach stick out! Keep your spine aligned even (especially) when carrying baby or a toddler around. You might not see a difference, but you will feel a difference within 3 days! You will feel stronger and more stable in your core with less back ache than before.

Hit me with the exercises to recover from painful hips after pregnancy!

These are unconventional exercises, so bare with me. They focus A LOT on form, control and breathing. If you can do them in front of a mirror that will be great!

Do not be fooled, YOU WILL BE SORE!

Painful hips after pregnancy – how to recover:

1) Standing windmill

Stand tall, one leg just in front of the other, toes forward back leg bent slightly.
Brace your core, arms to the side and turn towards the side which leg is in front.
Bend down slowly, reaching for the floor, great if you can touch the floor.
Get up still in turned position.
Face forward
Repeat other side
30sec on 10sec rest, switch sides and repeat

2) High knees (not the usual)

Stand tall, core braced
Lift left leg as far left and as high as you can.
Put it back down
Lift knee to the front as high as you can.
Put it back down.
Repeat on other side, find a nice rhythm.
30sec on 10sec rest, switch sides and repeat

3) Around the clock lunges (with reverse ski)

Stand tall, core braced.
Step with your left leg on a diagonal forward
Lunge down
Do not lift leg but put weight on right leg
Drag left leg back to standing position with as much resistance as possible.

Now step directly left
Lunge down
Do not lift leg but put weight on right leg
Drag left leg back to standing position with as much resistance as possible.

Step with your left leg on a diagonal backward
Lunge down
Do not lift leg but put weight on right leg
Drag left leg back to standing position with as much resistance as possible.

Repeat on right side, 30sec on 10sec rest, switch sides and repeat.

4) – Plank, step in

Use an exercise mat in front of a couch or sturdy chair.

Plank on your hands and put your feet on the couch
Keep a strong core
Stay here for the intervals or continue to next steps.
Lift left foot and place it as close as you can to your left hand.
Lift it back up and put it down in the starting position on the couch.
Alternate with other leg.
30sec on 10sec rest, for 5 minutes.

How do I exercise if my baby wants to be held ALL THE TIME?

I know this is hard, I have my baby in a carrier right now as I am typing this post.

The best strategy I have found is to change your thoughts to positive. See this as an opportunity to exercise extra hard and get results extra fast. Be sure to really focus on your posture as it is easy to stick your stomach out to try and support your baby. BAD IDEA. Use a good carrier that you trust or alternate baby often to exercise both arms and back muscles evenly. (I am stronger on my left side in all my muscles, guess where do I always carry my baby?)

When you start feeling your shoulders and your back burn like fire, think of it as the most intense part of an exercise. Try to bend your spine in different directions for some relief and blood circulation.

Exercise 5 – Bonus exercise WITH BABY – Step-ups

Find a strong, stable step (we have a very large tractor tire outside) to do step-ups.

Start facing the step
Step up and do an opposite knee lift at the top
Go SLOWLY down
Alternate legs
Continue with intervals, 30sec on 10sec rest, for 5 minutes.

Exercise 6 – Bonus exercise WITH BABY – Deep, low squats

This is more a stretch than an exercise, but you can do it as an exercise too.

Stand up straight, bracing your core, Feet a little wider than hip width apart.
Go down, back straight, as far as you can.
If you struggle to keep your feet flat, put a plank or something to lift only your heels with about 3cm.
Hang out in the bottom of the squat swaying from side to side for the duration of the interval.

Painful hips after pregnancy – how to recover