A pregnancy pillow between your knees, or behind your back, helps keep your hips aligned and your spine supported while you sleep. It can also prevent you from twisting into positions that increase pressure overnight.

Try this:
Side-sleep with a firm pillow between your thighs and calves. Full-body support pillows work beautifully, but a regular pillow folded in half can help too.

Warmth increases blood flow and helps release tension around your hips and lower back. It won’t fix the cause, but it can give your body a break.

Options to try:

• A warm (not hot) bath
• A heat pack on your hips or glutes
• A warm shower directed at tight areas

Targeted stretches can lengthen the muscles supporting your hips, while also strengthening the core and pelvic floor. Just a few minutes a day can help balance the pressure your hips are carrying.

Focus on:

• Hip circles
• Supported pigeon pose
• Seated forward fold
• Cat-cow for spine and pelvis alignment

Standing for long periods compresses your hips and fatigues your support muscles. If you’ve been on your feet a lot, your hips will feel it first.

Try this:
Alternate between sitting, walking, and lying on your side. Build in breaks where you shift your weight and let your hips rest.

If the pain becomes sharp, persistent, or affects your ability to walk or sleep, speak to your healthcare provider. Physiotherapists, osteopaths, or chiropractors with pregnancy training can offer personalised help.

You don’t have to grin and bear it. Pain is a signal and there are people who can help.