3 Bedtime Pregnancy Stretches for Happy Hips

Pregnant woman doing stretches before bed

Hip and lower back pain are common complaints during pregnancy as the spine and hips change through the trimesters. To help ease hip pain I recommend these three stretches before bedtime.

Butterfly Stretch

The butterfly stretch is a stretch is great for the hips but also for perineal stretching in preparation for birth. Hold this stretch for 30 seconds-1 minute.


Knee Rocks

Knee rocks will help open the hips. Static stretching is great, but movement really helps. Do 10-12 of these per side.


The figure-4 stretch feels so good but may get a little uncomfortable later in the third trimester. You can also do this stretch in a seated or standing position. Do a 30-second hold per side, switching a few times back and forth.

Stretching before bed is a great way to ease into sleep and can help manage the middle of the night aches and pains. In my 8-week third trimester program, I provide pregnancy-safe stretches as well as strength training workouts to do each week to ease common aches and pains. You can learn more about the program here!