Hip pain before your period: causes, tips, and gentle exercises to help

Depending on your cycle, the days leading up to your period can be more uncomfortable than when you’re‌ actually on your period, thanks to bloating, cramping, and less-expected issues like back pain or hip pain.

“People often describe a feeling of achiness and stiffness around their hip joint, on one side or both,” says Maria Fernandez Cuadrado, PT, DPT, a Hinge Health physical therapist. Hip pain related to your period often eases with at-home treatments like targeted stretches and heat and cold therapy. 

Learn more about why you may experience hip pain before your period, plus ways to alleviate it, including hip-opening stretches recommended by Hinge Health physical therapists.

Causes of hip pain before  your period

Hip pain before and during periods is a common but uncomfortable experience with several possible causes. Here are some of the main reasons your hips can feel achy before your cycle starts:

• Hormonal fluctuations. Throughout your menstrual cycle, hormones like estrogen and progesterone naturally rise and fall. Just before your period, estrogen levels drop, which means its usual anti-inflammatory effects in your muscles, ligaments, and joints also dip. In other words, estrogen may help prevent muscle or joint achiness. So when estrogen levels are naturally lower, “You might notice more general achiness or discomfort around your joints or muscles,” says Dr. Fernandez Cuadrado. This sensation can happen anywhere in the body, not just near your reproductive organs.

• PMS-related muscle tension or inflammation. Hormone shifts before your period increase the production of prostaglandins, natural chemicals that your body releases to help shed the uterine lining. Higher prostaglandin levels can ramp up cramping and also increase nerve sensitivity, sometimes leading to tension in the pelvic floor muscles or hip stiffness, says Dr. Fernandez Cuadrado. Muscle tightness in this area is a common, short-term response to these changes and usually gets better as your period progresses.

• Endometriosis. This condition causes tissue that is similar to that of the uterine lining to grow outside the uterus. Sometimes endometriosis can affect  pelvic nerves like the sciatic or pudendal nerves. This can lead to pelvic and hip discomfort before and during your period.

• Fibroids. These non-cancerous (benign) growths in the reproductive organs can cause discomfort around the hips and pelvis before and during your period. “People with fibroids also commonly notice low back pain with periods,” says Dr. Fernandez Cuadrado.

Risk factors for hip pain before period

Hip pain before and during periods can affect anyone, but this specific symptom may be more common in people with: 

• History of endometriosis, fibroids, of pelvic inflammatory disease (PID)

• Hormonal imbalances, such as estrogen dominance

• Previous pelvic or hip injuries or surgeries

• Chronic stress or poor sleep

• Family history of menstrual or pelvic pain conditions 

Symptoms associated with hip pain before period

Hip pain can include many symptoms and range in severity. According to Dr. Fernandez Cuadrado, common symptoms of hip pain before and during periods include: 

• Aching or throbbing sensation in the hips 

• Sharp or stabbing sensations around the pelvic region

• Radiating pain into the thighs or lower back 

• Increased discomfort just before or during menstruation 

• Stiffness or reduced range of motion when standing, walking, or getting up from a seated position

These gentle stretches help ease muscle tension and support better mobility if you have hip pain before your period. They can be a simple addition to your routine for more comfort and flexibility throughout your menstrual cycle.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for hip pain before period

Most period-related hip pain improves with simple, at-home strategies. Gentle stretching, low-impact physical activity, and over-the-counter medication can all help ease discomfort and support your well-being throughout your cycle.

• Try physical therapy and targeted exercises. Targeted exercises, like the above stretches, can help release tension stored in the hips and supporting areas, like your low back and pelvic floor. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. It may feel like a bad idea to work out when you have hip pain, but movement is medicine. Gentle activities like walking, swimming, or yoga can help stretch tight muscles without worsening pain. Regular physical activity can also help promote blood flow to tense areas, which can ease discomfort. “Find an activity you enjoy doing and try to work it into your routine before and during your period,” says Dr. Fernandez Cuadrado.

• Apply heat or ice. Heat can be especially helpful before your period as it can help ease muscle tension and improve blood flow to sore areas. “But, if you like ice more and find it to be more effective at reducing your discomfort, that’s a good option as well,” Dr. Fernandez Cuadrado says. 

• Take an over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have hip pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for hip pain relief, such as massage, acupuncture, or chiropractic care (if you also get back pain).

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce hip pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable. “To relieve hip pain, place the device over your hips, glutes, or lower back,” says Fernandez Cuadrado.

How to prevent hip pain before period

While you can’t always prevent hip pain before your period, you can reduce it with simple strategies like doing gentle stretching, stress management techniques, and following a consistent bedtime routine. Follow these tips:

• Stretch often. Doing the above stretches regularly can help keep your hips flexible and comfortable — whether you’re on your period or not. 

• Eat a nutritious diet. Research shows a plant-based, anti-inflammatory diet can help ease menstrual pain and inflammation. This means eating more fruits, veggies, legumes and lean proteins like fish.

• Stay hydrated. Drinking enough water helps manage inflammation, keeps your tissues hydrated, and supports circulation. Staying well-hydrated before your period can help ease bloating, cramps, and aches — including hip pain.

• Manage your stress levels. Relaxation techniques like yoga, meditation, and deep breathing exercises help reduce the effects of stress on your mind and body. This may also help you feel less pain leading up to your period.

• Adopt sleep hygiene habits. Getting enough quality sleep helps your body recover and can lower stress that may contribute to pain. “Sleep is when your body heals, so if you’re not getting good quality sleep, the pain experience can be a little worse,” says Dr. Fernandez Cuadrado. Try going to bed around the same time each night and establishing a calming pre-bedtime routine to promote better rest.

When to see a doctor for hip pain before period

Most of the time, hip pain before periods resolves on its own with at-home treatments. But if your hip pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Any severe or persistent pain that lasts for several days or interferes with daily activities 

• A fever, unusual vaginal discharge, unexplained weight loss, difficulty walking, or numbness and tingling

• History of previous pelvic conditions like pelvic inflammatory disease, endometriosis, or fibroids with worsening symptoms

PT tip: Don’t be afraid to move 

When your hip feels uncomfortable, it’s natural to want to rest — but gentle movement is one of the best ways to ease cramping, inflammation, and discomfort. Choose restorative activities and pay attention to how you feel. “If your hip hurts, try adjusting the intensity or duration of your movement,” says Dr. Fernandez Cuadrado.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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