I’m not talking about the pot smoking, bell bottom wearing ones.
I’m talking about my achy hips! This week has been killer in terms of commuting (extra time in the car) and sitting at my desk. Usually I work out first thing the morning and also try to get in a 15-30 minute walk in the afternoon with my coworker, but we haven’t been able to go this week, mainly due to weather. I am now realizing what a difference a few minutes walking around (not to mention the added benefits of fresh air) makes vs. sitting literally all day.
Sitting down puts your hip flexors in a shortened position and can leave them feeling very tight. Tight hip flexors can contribute to lower back pain by causing the pelvis to tilt forward. Additionally, many pregnant women have achy backs due to their expanding uterus shifting their center of gravity and stretching their stomach muscles out. This changes your posture (making it even worse than it probably already is!) and puts strain on your back.I’ve been lucky so far and haven’t had too much back pain during my pregnancy, but I’m learning that when I do exercise, and move more in general, as well as stretch my hip flexors, the pain goes away.
A few things I have found that make a big difference when dealing with achy hips and backs…
- Get up and walk around a few times a day if you have a desk job
- Stretch your hip flexors
- Do some pelvic tilts
Even though I have been working out and trying to stay healthy, I need to be better about doing all 3 of these things. I show up at work and get focused on what I need to get done and then before I know it, my whole body hurts from sitting all day. It’s especially bad these days with my changing body, but pregnant or not…it’s not healthy to sit all day long! I need to make sure I’m moving around every hour or two and stretching out a few times a day.
Even if you’re feeling like all you want to do is lie down…try moving around first as it’s probably more beneficial in the long run. Then you can lie down…and maybe even get a massage once in awhile. 🙂
Ok so did we talk about this this weekend? We should have! I am slightly furhter along than you (34 weeks) but my hips have been KILLING ME! I feel like a doll who has those bubble hips that the leg gets inserted into but someone’s little brother pulled the leg so it’s just sort of hanging half in half out and way too loose! I try to walk but the more I walk the more it hurts! Sitting feels the best but then getting up is impossible! Even laying down hurts, I have to give myself some time and brace myself before I stand up to make sure I have enough strength to stand! Any suggestions for us big bumpers on how to make it through the last few weeks???
I don’t think we talked about this, but I did talk about it quickly with your dad for some reason…I think we were talking about back pain. Your tight hips are also probably making your back pain worse. Walking around often instead of sitting for long times is definitely a huge help (even though it might not always feel that way at first) and stretching your hips several times a day should make a huge difference as well. Try a kneeling hip flexor stretch (google it)…do both legs a few times in the morning and at night. I can help you if you have questions. 🙂