You are only a few weeks in, and already your hips ache when you roll over in bed or stand up from a chair. Hip pain during pregnancy first trimester catches many women off guard because the bump is barely showing yet. Hormonal and structural changes begin earlier than most people expect, and they affect your joints, ligaments, and pelvis from the very first weeks.
Hip pain is sometimes also referred to as Pregnancy-Related Pelvic Girdle Pain (PGP). Studies show that symptoms can begin in the first trimester, although they more commonly start toward the end of the first trimester or later, with peak intensity between weeks 24–36.
The main driver is relaxin, a hormone your body starts producing soon after conception that loosens ligaments and joints throughout the pelvis.
Common symptoms that fall within the normal range include:
If your pain is mild to moderate and not accompanied by bleeding, fever, or dizziness, it is most likely a normal part of early pregnancy.
For many women, hip pain begins between weeks 6 and 8 of pregnancy.
Relaxin rises quickly after conception, so joint laxity can start before a positive test. Pain tends to build gradually through the first trimester and often peaks in the second and third as the belly grows. Women with pre-existing hip or back issues may notice it earlier and more intensely.
Hip pain during pregnancy shows up in different ways depending on the cause.
Deep aching in one or both hips, sometimes spreading into the groin or lower abdomen.
The pain can be dull and constant or sharp with certain movements, like getting out of a car.
Deep bruise-like pressure in the buttock, often originating from the sacroiliac joints where the pelvis meets the spine.
Many women describe it as sitting on something hard or uncomfortable, even when they are not.
Burning, shooting, or electric pain that runs from the lower back through the buttock and sometimes down the leg.
This pattern points to sciatica, where the sciatic nerve is compressed or irritated.
Broad aching across the hips, buttocks, and upper thighs that worsens after walking, climbing stairs, or turning in bed.
This is a hallmark pattern of pelvic girdle pain (PGP). Some women feel it more on one side, especially left hip pain during early pregnancy, which can reflect uterus position or weight distribution. NHS notes that PGP can cause pain across the lower back, pelvis, and thighs and may worsen when walking or turning over in bed; see its guidance on pregnancy-related pelvic girdle pain.
Clicking, popping, or grinding in the hip or sacroiliac joint during movement.
This is usually harmless and results from relaxin-related joint laxity, but it can accompany discomfort when walking or shifting positions.
Pain that flares when separating the legs, such as getting in and out of a car, climbing stairs, or turning in bed.
Standing on one leg for any length of time can also increase discomfort.
Hip pain in early pregnancy rarely has a single cause. Here are the six most common ones.
What it is: A hormone that loosens your joints to make room for the baby.
Your body produces relaxin from early in pregnancy. It softens the ligaments and cartilage throughout the pelvis, which can make the hips feel unstable or achy even before the bump shows.
What it is: Pain around the pelvic joints, often felt in the hips, lower back, and groin.
Research estimates that approximately 20% of pregnant women experience some degree of PGP. It can begin in the first trimester and range from a mild ache to pain that affects walking.
What it is: Irritation of the sciatic nerve, which runs from your lower back down through each leg.
When this nerve gets compressed during pregnancy, it causes a burning or shooting pain through the buttock and sometimes down the back of the leg. It can start in the first trimester, especially in women who already had lower back problems.
What it is: A sharp, stabbing pain in the lower belly or groin when the ligaments supporting your uterus are pulled suddenly.
It usually hits when you sneeze, roll over quickly, or stand up fast. More common in the second trimester but can appear in the first.
What it is: As your uterus grows, your center of gravity shifts forward, pulling your lower back and hips out of their usual alignment.
This starts subtly in the first trimester but strains the hip flexors, lower back, and sacroiliac joints over time.
What it is: Even a small amount of weight gain in the first trimester adds load to the hips and pelvis.
For women with pre-existing hip issues or who were already carrying extra weight, this can speed up the onset of pain.
Most first-trimester hip pain responds well to at-home management.
Ice reduces inflammation and numbs acute pain, especially after activity.
Heat works better for deep, chronic aching and muscle tension. Use a warm pack or heating pad on a low setting. Some women alternate between ice and heat depending on whether the pain feels sharp or dull.
A warm bath relaxes tight muscles around the hips and pelvis.
Keep the water comfortably warm, not hot. Overheating is not recommended during pregnancy.
Warm compresses applied to the hip, lower back, or buttock area work well when a bath is not practical.
A pregnancy belt wraps around the lower belly and lower back to gently support the pelvis from underneath. Wearing one during daily activity, standing, walking, or grocery shopping, can reduce the downward pull on your sacroiliac joints and take pressure off the hips. ACOG notes that an abdominal support garment may help take belly weight off the back muscles during pregnancy; see its guidance on back pain during pregnancy.
To use one effectively:
A pregnancy belt like the BumpEase Momcozy Ergonest Maternity Belly Band has a structured back support layer that follows the natural curve of the spine, which helps distribute lower back and pelvic pressure more evenly throughout the day.
For women carrying twins, multiples, or a fast-growing bump, the Momcozy Go As You Grow™ Maternity Belly Band offers stronger, structured support through an integrated 3-zone system: a wide contoured belly cradle that lifts without compression, a 2.0 Ergonest Support Structure™ with dual-side stays for back relief, and an ergonomic racerback with padded straps to distribute weight across the shoulders.
Gentle movement helps maintain joint stability and reduce stiffness. Safe options for the first trimester include:
Always check with your healthcare provider before starting any exercise program during pregnancy. ACOG says that if pregnancy is healthy and normal, regular physical activity is generally safe, with provider guidance; see its recommendations for exercise during pregnancy.
A birthing ball can also support these movements. Sitting on a ball and gently rocking the hips side to side or making small circles helps mobilize the pelvis and ease tension. The Momcozy BirthEase Pregnancy Ball Set includes stage-based guided courses through the Momcozy app, making it easier to follow appropriate routines safely at home.
Side sleeping, preferably on the left side, reduces pressure on the inferior vena cava and supports circulation. Placing a pillow between the knees aligns the hips and reduces sacroiliac strain overnight.
A prenatal physiotherapist can:
Even a few sessions early in the first trimester can make a meaningful difference for women with notable hip pain.
Prenatal massage targets muscle tension in the hips, lower back, and glutes without pressure on the abdomen.
Chiropractic care using pregnancy-safe techniques can help realign the pelvis and reduce nerve irritation.
Acupuncture has been studied for pregnancy-related pelvic pain with some evidence of benefit.
Always tell your provider you are pregnant before any of these treatments.
Acetaminophen, sold as Tylenol, is the pain reliever most commonly recommended during pregnancy. It works by blocking pain signals in the brain rather than reducing inflammation, which makes it gentler on the body than anti-inflammatory drugs.
You cannot always prevent it, but these habits help reduce the severity:
Sleep is often where hip pain hits hardest, and small adjustments can make a real difference.
Left-side sleeping is generally recommended during pregnancy for circulation, but right-side sleeping is also safe in the first trimester.
The key is keeping your hips stacked and aligned. Letting the top knee drop forward and down creates pelvic rotation that aggravates sacroiliac pain.
A pillow between the knees keeps the hips parallel and reduces the rotational pull on the sacroiliac joints and hip muscles. As the belly grows, a pillow placed underneath it prevents the weight from pulling the spine and pelvis out of alignment. A U-shaped body pillow supports both simultaneously and reduces the need to reposition in the night.
A pregnancy pillow like the Momcozy Huggable U-Shaped Maternity Body Pillow is designed to wrap around the body, supporting the belly, back, hips, and knees at once. It can make side sleeping more comfortable from the first trimester onward.
Try placing a folded blanket or firm pillow just below the hip bone to take pressure off the joint.
Switching sides during the night is normal and generally safe.
If pain becomes severe or disrupts your sleep on both sides, speak with your healthcare provider.
Most pregnancy hip pain is benign. Some symptoms require prompt medical attention.
Call your doctor if you have pelvic pain alongside any of these:
These can indicate a urinary tract infection (UTI) or other infection. UTIs are more common during pregnancy and need prompt treatment.
Go to the emergency room or call your doctor immediately if you have sudden, severe pelvic pain along with:
These can be signs of an ectopic pregnancy or threatened miscarriage. Do not wait to see if the pain passes.
Because relaxin is already loosening your pelvic joints. By week 7, this hormone is rising fast, making ligaments more lax and joints less stable. Hip soreness at this stage is a normal hormonal response. Contact your provider if the pain is severe or comes with bleeding or fever.
Breast tenderness and lower abdominal cramping are usually the first signs, followed by hip and pelvic aching from around weeks 6 to 10 as relaxin increases. Back pain, round ligament pain, and sacroiliac discomfort tend to build through the rest of the first trimester.
Not on its own. Mild to moderate hip pain is a normal part of early pregnancy. Seek immediate medical attention if hip or pelvic pain is accompanied by heavy bleeding, severe cramping, or tissue passing from the vagina. Pain without these symptoms is not typically a sign of miscarriage.
Weeks 6 to 10 are typically the hardest. Nausea, fatigue, breast tenderness, and mood changes peak during this window, and relaxin-related hip and pelvic pain often becomes most noticeable at the same time. Most symptoms begin easing after week 12 to 14.
Severe hip pain that limits walking is most often caused by pelvic girdle pain (PGP) or sciatic nerve compression. Both can reach a point where walking becomes difficult or painful. See a prenatal physiotherapist or your obstetric provider. Do not push through severe pain without assessment.
Not on its own. Preterm labor involves regular contractions, rhythmic lower back pain, pelvic pressure, and changes in vaginal discharge. If you are past 20 weeks and have these symptoms alongside hip pain, contact your provider promptly.
Hip pain in pregnancy first trimester is real, common, and manageable. Understanding the cause, whether it is relaxin, pelvic girdle pain, sciatica, or posture, helps you choose the right relief. Gentle movement, side sleeping with proper pillow support, and wearing a supportive belt during the day can all reduce daily discomfort. Momcozy offers pregnancy belts and a Momcozy pregnancy pillow range designed to support your changing body through pregnancy and beyond.
Les informations fournies dans cet article sont uniquement destinées à des fins d'information générale et ne constituent en aucun cas un avis médical, un diagnostic ou un traitement. Consultez toujours votre médecin ou un autre professionnel de santé qualifié pour toute question relative à votre état de santé. Momcozy décline toute responsabilité quant aux conséquences pouvant découler de l'utilisation de ce contenu.
