Our Practical Solutions for Joint Pain During Pregnancy

While joint pain during pregnancy is uncomfortable, it’s common and usually harmless. It develops mostly due to hormones, weight gain, and posture changes as your baby grows. Even so, aching joints can affect your day-to-day comfort and make even simple movements feel challenging. 

In this article, we’ll help you understand why joint pain happens and which joints are most affected, and explore safe, effective solutions for finding relief, so you can feel more at ease throughout your pregnancy.

At Chapel Hill OBGYN, we’re committed to providing expert, compassionate care during every stage of your pregnancy journey. While joint pain during pregnancy is normal, if your pain keeps you from doing daily activities or you’re otherwise concerned about it, we encourage you to contact us to schedule an appointment.

What Causes Joint Pain During Pregnancy?

Joint pain during pregnancy is usually a result of normal physical and hormonal changes that occur as your pregnancy progresses.

These changes include:

• An increase in the hormone relaxin. Relaxin causes ligaments to stretch and loosen to prepare the body for childbirth. This process affects joint stability, which can lead to aches in the hips, pelvis and lower back. 
• Weight gain. As your baby grows, the additional weight puts more pressure on load-bearing joints such as the knees, ankles, hips, and spine. This can make your joints feel sore and tired, especially after movement. 
• Posture changes. As your belly grows during pregnancy, your center of gravity shifts. You may find yourself leaning backward to balance your weight, increasing strain on the lower back and pelvic joints. 
• Fluid retention. Swelling caused by fluid retention is common in pregnancy, causing joints to feel stiff or uncomfortable and affecting joint mobility.

When Does Joint Pain Start During a Pregnancy?

Joint pain can begin anytime during pregnancy, with some women experiencing mild joint discomfort early on. Early onset issues in pregnancy may include Pelvic Girdle Pain (PGP), which can cause pain and stiffness in the lower back, hips, groin and pubic area. 

However, joint pain is most common during the second and third trimesters with peak intensity occurring during the third trimester for many. 

The second and third trimesters are when changes such as weight gain, posture changes and hormonal effects on ligaments occur, which are common triggers for joint pain. 

The timing of joint pain can vary from person to person and depends on body type, fitness level and pre-existing conditions. 

Which Joints Are Affected by Pregnancy?

While pregnancy can affect multiple joints, the most commonly affected areas of the body include: 

• Lower back and sacroiliac joints (pelvis), due to posture shifts and loosening of ligaments caused by the hormone relaxin 
• Hips and the front of the pelvis, joints that widen and soften in preparation for birth 
• Hands and wrists due to fluid buildup that may cause stiffness, numbness or tingling
• Knees and ankles from supporting extra weight 

How Can You Alleviate Pregnancy Joint Pain?

There are many safe, natural and effective approaches for managing pregnancy joint pain, such as:

Movement and Physical Support 

• Gentle low-impact exercise such as walking, swimming, prenatal yoga or Pilates helps strengthen muscles and improve flexibility. 
• Good posture helps keep the pelvis and spine in alignment, which reduces pressure on the back and hip joints. 
• Supportive footwear and compression socks can reduce impact on feet, ankles, knees and hips.

Strengthening and Stretching

• Core and pelvic floor strengthening exercises such as controlled squats, pelvic tilts and leg raises can help increase stability, reduce strain and improve posture. 
• Stretching routines targeting hips, back, and shoulders can loosen tight muscles, improve flexibility and support better alignment in these areas to relieve joint pain.

Pain Relief Techniques

• A maternity support band can help by lifting the belly to relieve strain on the lower back and pelvis. 
• Warm baths or heating pads can help relax tight muscles, while ice packs can help minimize swelling.
• Prenatal massage with trained practitioners can help relieve muscle and joint tension.
• Sitting or lying down for rest breaks helps ease strain on achy, swollen joints. 

Ergonomic Adjustments

• Sleep modifications, such as sleeping on your side, can help reduce pressure on your spine and keep your pelvis aligned.  
• Pregnancy pillows between the knees and under the belly help support your body. 
• A pillow or rolled-up towel can help with lumbar support at your desk and while driving.

Hydration and Anti-Inflammatory Nutrition

• Staying well-hydrated helps keep joints lubricated, reducing friction and inflammation that can worsen joint pain. 
• Anti-inflammatory foods containing omega-3 fats, such as salmon, sardines, walnuts, chia seeds and flaxseed may help support joint comfort.

Physical Therapy

Physical therapy for pregnancy joint pain, when practiced by physical therapists specializing in women’s health, focuses on core stability, pelvic girdle pain, hip pain and SI joint pain (the joint that connects your spine to your pelvis). 

Approaches include:

• Posture and movement training to help reduce strain. 
• Manual therapy to improve alignment and ease pain.
• Guidance on ergonomic adjustments for home and work to help reduce joint stress.
• Therapeutic exercises to strengthen core, back, and hip muscles and help support the body.
• Stretching and flexibility exercises to help alleviate tightness and enhance range of motion. 

While joint pain during pregnancy is normal, we encourage you to reach out to us if you experience:

• Pain that gets worse
• Persistent or severe pain that limits your daily activities 
• Pain accompanied by fever, significant swelling, severe headaches or other symptoms that concern you

You should also check with us before taking supplements, over the counter or other medications, or before starting or continuing an exercise routine.

Chapel Hill OBGYN Supports You Throughout Every Step of Your Pregnancy Journey

While joint pain during pregnancy can be uncomfortable, it’s a normal part of your pregnancy experience and usually harmless. Many moms-to-be find that joint pain is manageable using a combination of the approaches we’ve shared here. 

However, if you experience worsening pain or have any other symptoms that concern you, we encourage you to contact us to schedule an appointment. 

We’ve been serving patients in the Triangle area for more than 40 years, and we’re here to support you with personalized care through every stage of your pregnancy journey and beyond.