Okay, So… Why Does It Feel Like My Hips Are Falling Apart?!
Hey mama—Week 33! Can you believe how close you’re getting? You’ve done so much growing (inside and out), and now your little one is getting ready for the big move… down into your pelvis. And yep—you’re probably starting to feel it.
If you’re thinking, “Why do my hips hurt when I walk?” or “Is it normal to feel this much pressure down there?”—you’re not alone. Welcome to the pelvic pain and pressure part of pregnancy. It’s super common at this stage, but that doesn’t mean you have to suffer through it.
Let’s talk about:
✅ Why it happens
✅ What’s normal vs. when to call your doc
✅ And all the real-life things you can do to get even a little bit more comfortable 💛
Grab a pillow (or three), let’s dive in.
1️⃣ What’s Actually Causing the Pressure and Pain?
Girl, your body is amazing—and it’s doing a LOT. At this point, baby is getting heavier, shifting lower, and pressing into areas that never asked for this kind of attention 😅
Some common reasons you’re feeling that pain or pressure:
- Relaxin hormone: It’s softening your joints and ligaments so your pelvis can stretch during birth (cool, but ouch).
- Baby dropping: Your little one might be settling deeper into your pelvis—which is good news for birth, but hard on your hips.
- Weight and posture changes: You’ve got more weight in the front, which pulls on your lower back and pelvis.
- Symphysis Pubis Dysfunction (SPD): That sharp pain in the front of your pelvis when you walk, roll over, or get out of bed? Yep, it’s a thing. Totally treatable, and you’re not crazy.
📌 Bottom line: Your pelvis is doing the heavy lifting right now. Literally.
2️⃣ What Can You Do to Feel Better?
Let’s be real—you probably won’t feel completely pain-free until baby arrives. But here’s what you can do to feel more human:
🧘♀️ Supportive Movement
- Prenatal yoga or stretches that focus on hips and lower back
- Swimming or floating—instant weight relief and heavenly on your joints
- Pelvic tilts and cat-cow stretches for gentle spinal release
🪢 Belly & Pelvic Support
- Try a maternity belt or belly band to take the pressure off
- Use pillows between your knees and behind your back while sleeping
- Sleep with your knees slightly bent and elevated if possible
🛁 Comfort Hacks
- Warm baths (not too hot!) to relax tight muscles
- Heating pad on your lower back or hips
- Massage or chiropractic care (prenatal-certified only, please!)
🧼 Daily Adjustments
- Sit and stand slowly
- Avoid standing or walking for too long
- Switch positions frequently
- Say no to stairs when you can—your pelvis will thank you
3️⃣ When Should You Call Your Doctor?
Most pelvic pain is just part of the third trimester journey, but definitely check in with your provider if:
🚩 The pain is sharp, constant, or worsening
🚩 You’re having trouble walking or getting out of bed
🚩 You feel numbness, tingling, or weakness in your legs
🚩 You have bleeding, fever, or unusual discharge
Always trust your instincts. If something doesn’t feel right, speak up.
4️⃣ What Other Mamas Say About It
“I legit waddled everywhere by Week 33. My yoga ball and belly band were my lifesavers.” – Lexie
“I thought something was wrong because it hurt to roll over in bed. My doctor told me it was SPD and gave me stretches that actually helped.” – Marisol
“I started using a heating pad at night and sleeping with a pillow between my knees—game changer!” – Taylor
Final Thoughts: Your Body Is Prepping for Something Beautiful
I know it’s uncomfortable, mama. I know it can feel heavy—physically and emotionally. But this part of the journey? It means your body is getting ready.
Every ache and shift and stretch is bringing you closer to meeting your baby.
So go easy on yourself. Rest more. Say “no” more. Ask for help more.
And remember—this won’t last forever.
You’re so strong. So close. And doing absolutely beautifully. 💛
