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Postpartum Pelvic & Hip Pain - 7 Week Rehab Plan
Generated by MMSx Authority Team
Overview: Postpartum pelvic and hip pain is common after childbirth due to hormonal changes, muscle stretching, and shifts in the body's center of gravity. This can lead to instability in the pelvic joints and weakness in the core and hip muscles. This 7-week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to systematically address the issue by gently re-educating the core and pelvic floor muscles before building overall hip stability and strength. The goal is to safely restore function and reduce pain, allowing you to return to daily activities with confidence. This plan is designed to be a guide, but all movements should be pain-free and approved by a medical professional. A consultation with a pelvic floor physical therapist is highly recommended.
Pain Profile (10 Parameters)
- Technical Name: Pelvic Girdle Pain (PGP), Peripartum Pelvic Pain
- Layman's Description: Aches or pain in the front or back of the pelvis, hips, or groin after having a baby.
- Common Triggers: Walking, standing on one leg, climbing stairs, getting in and out of a car, lifting objects.
- Movement Pattern Involved: Weight-bearing activities, single-leg stance, and hip abduction/adduction.
- Region / Body Part: Pubic bone, sacroiliac (SI) joints at the back of the pelvis, hips, and groin.
- Pain Type: Sharp, stabbing pain or a dull ache.
- Severity / Stage Tags: Acute (first 6 weeks postpartum), Subacute (6 weeks to 3 months), Chronic (pain lasting beyond 3 months).
- Suggested Drill Focus: Pelvic floor and deep core activation, gentle hip mobility, stability exercises, and functional movement patterns.
- Red Flags: Severe, sharp, debilitating pain that makes walking impossible, or pain accompanied by fever or other systemic symptoms.
Warm-Up (5–7 mins)
- Light Cardio (2 min): Gentle walking or stationary cycling to increase blood flow to the joint.
- Supine Pelvic Tilts (2 min): Lie on your back. Gently rock your pelvis forward and back to gently mobilize the spine and pelvis.
- Supine Hip Circles (1 min each leg): Lie on your back. Gently move your hip in a small circle, both clockwise and counterclockwise.
- Glute Bridges (10 reps): A gentle activation to wake up the glutes, which are crucial for hip stability.
Weeks 1–2 — Gentle Pelvic & Core Re-education (Daily)
Goal: Reconnect with the deep core and pelvic floor muscles. Focus on gentle, non-weight-bearing movements to restore stability.
| # | Exercise | Instructions | Key Cues |
|---|---|---|---|
| 1 | Transverse Abdominis Activation | Lie on your back with knees bent. Gently draw your belly button in towards your spine, as if you're tightening a corset. Hold for 5 seconds. 10 reps x 3 sets. | Breathe normally. Avoid holding your breath or bearing down. The movement is small and subtle. |
| 2 | Pelvic Floor Contractions (Kegels) | Imagine you are trying to stop the flow of urine and gas. Gently squeeze and lift the muscles of your pelvic floor. Hold for 3-5 seconds. 10 reps x 3 sets. | Ensure you are not squeezing your glutes or inner thighs. Focus on the lift and release of the pelvic floor muscles. |
| 3 | Supine Hip Abduction | Lie on your back with knees bent and feet flat. Slowly let your knees fall out to the sides, then gently bring them back to the center. 10-15 reps x 3 sets. | Keep the movement slow and controlled. Do not let your hips lift off the floor. |
| 4 | Glute Bridges (controlled) | Lie on your back with knees bent. Gently lift your hips, squeezing your glutes. Go only as high as is comfortable and pain-free. 10-15 reps x 3 sets. | Focus on the glutes doing the work. Avoid pushing through your lower back. |
Cooldown (5–7 mins)
- Diaphragmatic Breathing (2 mins): Lie on your back. Focus on slow, deep belly breaths to promote relaxation.
- Gentle Hamstring Stretch (1 min each side): Lie on your back and gently pull one knee toward your chest with a towel or band around the foot to gently stretch the hamstring.
- Gentle Quad Stretch (1 min each side): Standing, hold onto a chair for balance. Gently pull your ankle towards your buttock.
- Self-Assessment (1 min): Briefly assess current discomfort and overall feeling of relaxation. Note any changes.
Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.
Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **This program is designed for the rehabilitation stage and should only be initiated with direct approval from your medical professional. Individuals with persistent pain, numbness, or tingling should be immediately assessed and cleared by a medical professional.** Stop any exercise that causes increased pain, a grinding sensation, or other concerning symptoms. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.