You’re amazing, don’t forget that!
Let’s be real—being a mom is already a marathon. But when you add chronic hip pain to the mix, it can feel like you’re running that marathon with a weight on your back. I’ve been there, and I know firsthand how tough it can be. The key? Finding that delicate balance between taking care of your family and taking care of yourself (and yes, you absolutely deserve to do both).
Self-Care Isn’t Selfish—It’s Survival
You’ve heard it before, but let me say it louder: self-care is a must, especially when you’re dealing with pain.
- Listen to your body: We’re used to powering through for our families, but ignoring pain isn’t strength—it’s a fast track to burnout. Take those breaks. Your body will thank you.
- Rest is your best friend: I know, sleep feels like a mythical unicorn, but it’s essential. Sneak in those naps or just moments of rest. You can’t pour from an empty cup, right?
- Healthy eating fuels your recovery: Let’s be honest, I’ve definitely turned iced coffee into a meal replacement on crazy days, and I finish whatever my kids leave on their plates more often than I’d like to admit. But I also try to sneak in foods that help with inflammation and joint health. A healthy diet makes a huge difference in how your body handles pain.
- Find movement that works for you: Talk to your healthcare provider about gentle, low-impact exercises. Even a short walk around the neighborhood counts! Moving helps keep those joints from stiffening up.
- Manage stress like a boss: It’s not just physical pain that takes its toll—stress is the silent partner that makes everything harder. Whether it’s meditation, deep breathing, or just finding five minutes to close your eyes and breathe, stress management can make a world of difference.
Adapt Your Routine Like the Queen You Are
You’re not a superhero—at least, not the kind who has to do it all by herself.
- Ergonomics are your new bestie: Invest in supportive chairs, pillows, and anything else that reduces strain on your hips. Trust me, these little changes add up.
- Ergonomics office chair: Look for a chair with adjustable height, lumbar support, and a contoured seat to distribute pressure evenly.
- Coccyx cushion: If you experience pain in the tailbone area, a coccyx cushion can provide relief.
- Standing desk: Alternating between sitting and standing can help reduce strain on your hips.
- Lumbar support pillow: This pillow can help maintain a healthy posture and reduce strain on your lower back and hips.
- Knee pillow: Placing a knee pillow between your knees while sleeping can help align your spine and reduce hip pressure.
- Hip wedge pillow: This pillow can elevate your hips and reduce pressure on your lower back and tailbone.
- Footrest: A footrest can help ensure your feet are flat on the floor and knees are at a 90-degree angle.
- Keyboard and mouse tray: Adjust the height of your keyboard and mouse to avoid reaching and straining your shoulders and neck.
- Monitor riser: Raise your monitor to eye level to reduce neck strain.
- Outsource where you can: Whether it’s hiring help for housework or letting your partner take over some of the chores, don’t be afraid to delegate. On my bad days, my husband stepped in, and while the guilt was real, I knew it was necessary for me to rest. You’re still contributing—you’re just being smart about it.
- Childcare when possible: Family far away? No problem. I didn’t have the luxury of a nearby village, but I was open with my kids about my pain. We found activities that worked for all of us. Your kids will adapt better than you think. And no, you’re not a bad mom for needing help or for having limitations.
- Plan ahead, stress less: I learned to pick one main task for the day and accept that was enough. Whether it’s a trip to the grocery store or a playdate at the park, one thing is enough. Plan ahead and reduce the chance of overdoing it.
I Get It—I’m That “Do It All” Mom Too
Listen, I’m the first to admit, I tend to push myself too far. There are days I do all the things, ignoring my own pain, and by the end of the day, I regret it. I’ll tell myself, “if I don’t do it, who will?” And I’m sure you’ve had those days too, where being Superwoman feels like the only option. It’s rough. I get you. I understand that struggle of wanting to be everything for everyone, while silently battling pain. Most days, I try to practice what I preach, but let’s be honest—some days, I just say “eff it” and power through. Finding balance is a journey, and it’s okay if it takes time. You’ve got this, momma. Give yourself grace.
Build Your Support Squad—You Deserve It
It’s easy to feel alone in your pain, but you don’t have to do this by yourself.
- Talk to your healthcare team: You deserve the best care. If that means advocating for physical therapy, new treatments, or even just a solid pain management plan, go for it. Your health matters. It took me 13 different doctor and different practices to actually get diagnosed over a 7 year span. Don’t give up.
- Connect with other moms: Sometimes the best support comes from others who know what you’re going through. Whether online or in person, find a community where you can share stories and tips. I created one because I needed it myself—join us!
- Let family and friends help: You don’t have to be supermom every day. If someone offers to help, let them. Leaning on others isn’t weakness—it’s wisdom.
Get the Kids Involved
You’d be amazed at how much your kids will understand and adapt when you explain your situation.
- Teach them responsibility: Age-appropriate chores not only help you, but they also teach your kids important life skills. Plus, they love feeling like they’re contributing!
- Be honest with them: When you’re upfront about your hip pain, your kids will learn empathy and patience. My kids grew up with this version of me, and they’ve handled it beautifully.
Give Yourself Permission to Ask for Help
Mama, you’re doing amazing things every single day, but you don’t have to do it alone. Whether it’s a partner, family, friends, or a community of other moms, let people step in when you need them. Balancing motherhood and chronic hip pain is no small feat, and you’re already a warrior for managing both. Don’t let guilt hold you back. Remember: a healthy, happy you is the best gift you can give your family.
You’ve got this, and you’re not alone on this journey. Keep pushing forward, because you’re stronger than you know, and those little ones see it every single day.