12 Exercises for Hip Pain: Stretch, Strengthen, and Support

The good news about hip and lower back pain is that there are plenty of easy-to-follow stretches you can do at home. The key to avoiding this problem in the future, however, starts with taking care of your physical health by doing these exercises regularly!

Hip and lower back pain happen. Before you turn to over-the-counter medicines, consider doing some stretches for your hips and backbone area so they don't get too uncomfortable when moving around all day!

You can also read some physiotherapy exercises for hip pain

What you can do

1. Start by lying on your back with both knees bent and feet flat on the ground. Place a small, rolled-up towel under your right knee for added comfort.

2. Keeping your left foot flat on the ground, slowly lift your right leg up until it is in line with your hip. You should feel a gentle stretch in your glute (butt) and hamstring (back of thigh). Hold for 30 seconds, then slowly lower your leg back down. Repeat on the other side.

3. Gently pull your right knee toward your chest, using your hands around the back of your thigh. You should feel a stretch in the front of your hip and thigh. Hold for 30 seconds, then release. Repeat on the other side.

4. From a standing position, take a big step forward with your right leg, keeping your left leg behind you with your heel lifted. Slowly lower your right knee until it is almost touching the ground. You should feel a stretch in the back of your left thigh and hip. Hold for 30 seconds, then raise your knee back up and step forward to return to standing. Repeat on the other side.

5. Another way to stretch the muscles around your hips is by doing a figure-four stretch. Start by lying on your back with both knees bent and feet flat on the floor. Place your right ankle on top of your left knee. Gently press down on your right knee with your left hand until you feel a stretch in the muscles around your hips and buttocks. Hold for 30 seconds, then release and repeat on the other side.

6. To stretch your hip abductors (the muscles on the sides of your hips), start by lying on your right side with both legs straight. Gently lift your left leg up and over your right leg until you feel a stretch in your left hip and glute. Hold for 30 seconds, then release and repeat on the other side.

Some 12 Upliftment Exercises:

Hip flexor stretch:

1. Kneel on your right knee and place your left foot flat on the ground in front of you.

2. Lean forward, keeping your back straight, until you feel a stretch in the front of your right thigh.

3. Hold for 30 seconds, then switch sides and repeat.

Hip extension:

1. Start by lying on your stomach with both legs straight.

2. Slowly lift your right leg up off the ground, keeping your thigh and knee in line with your body.

3. Hold for 30 seconds, then release and repeat on the other side.

Hip abduction:

1. Start by standing with your feet hip-width apart.

2. Lift your left leg out to the side, keeping your thigh parallel to the ground.

3. Hold for 30 seconds, then release and repeat on the other side.

Glute bridge:

1. Start by lying on your back with both feet flat on the ground and knees bent.

2. Squeeze your glutes and lift your hips off the ground, keeping your feet and shoulders in place.

3. Hold for 30 seconds, then release and repeat.

Prone leg abduction:

1. Start by lying on your stomach with both legs straight.

2. Slowly lift your left leg up off the ground, keeping your thigh parallel to the ground.

3. Hold for 30 seconds, then release and repeat on the other side.

Sidelying leg raise:

1. Start by lying on your right side with both legs straight.

2. Slowly lift your left leg up off the ground, keeping your thigh in line with your body.

3. Hold for 30 seconds, then release and repeat on the other side.

Quadruped hip extension:

1. Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.

2. Keeping your back straight, slowly lift your right leg up off the ground, keeping your thigh in line with your body.

3. Hold for 30 seconds, then release and repeat on the other side.

Clamshell:

1. Start by lying on your right side with both legs bent and feet together.

2. Keeping your feet touching, slowly lift your left leg up off the ground, keeping your thigh in line with your body.

3. Hold for 30 seconds, then release and repeat on the other side.

Pelvic tilt:

1. Start by lying on your back with both knees bent and feet flat on the ground.

2. Flatten your lower back against the floor and tighten your abdominal muscles.

3. Hold for 30 seconds, then release and repeat.

Conclusion

These 12 exercises can help stretch, strengthen, and support the muscles around your hips to relieve hip pain. Be sure to talk to your doctor or physical therapist before starting any new exercise routine.

In other words, we can say that to reduce hip pain we can do some of the above mention tips. By doing these our hip muscles and joints will get more stretch and comfort. As a result, it will help in reducing hip pain.