Top 7 Effective Exercises For Hip Pain Relief

You know you have hip pain when walking, bending, or climbing a flight of steps seems like such a painful activity. Every single physical activity that you perform gives rise to more pain and frustration, am I right?

I know how lazy or totally uninterested you must feel to exercise in order to relieve hip pain. But let me tell you that exercising is one of the most effective ways to help you prevent or reduce that pain.

Exercises for hip pain have the ability to make your muscles around the hip stronger and they also help in maintaining a range of motions. And it’s a known fact that stretching joint tendons and muscles regularly significantly alleviates pain. Especially when it comes to naturally curing some hip problems and reducing the potential risks of a few injuries.

So let’s get started and stretch those muscles!

Exercises For Hip Pain Relief

How do Exercises for Hips Relieve Pain

Many people believe that exercises for stiff hips joints further damage the joints located in the hip region. But that is a misconception. You simply can’t do any more harm to your hip joints by stretching the muscles and tendons around it. So it’s safe to say that basic levels of physical therapy exercises for hip pain do not wear down the joints located in the hips as well as the knees.

In fact, if you know how to relieve hip pain by stretching, the kind of positive impact you will notice on your hip joint tissues will be anything but detrimental. It helps in making those daily chores like walking, bending, or climbing a flight of steps much easier.

The other benefits of exercising for your hips include reducing weight and keeping it in check, increasing flexibility, and reducing the potential risk of developing arthritis in the hips.

Since we’re on the subject of arthritis, you should know that arthritis is a disease that has a higher chance of developing in people who are overweight than people with normal weight. That’s mainly because, when you are obese, all that additional weight exerts extra pressure on your hip joints. And when this happens, the formation of arthritis, especially osteoarthritis, cannot be avoided at any cost.

So here you have two reasons to practice exercises for bad hips. One is to get some relief from hip pain and the second is to lose weight and keep it in check so as to avoid the possibility of the development of osteoarthritis.

Best Hip Pain Relief Exercises

Exercises for Hip Pain: At Home

The following exercises for hip pain and lower back pain can be performed at home regularly. You should first begin with one and then incorporate the others as you go. It’s very important to know that in order to learn how to relieve hip pain in the most effective manner. You must ensure that these movements relax your muscles around the hip region so don’t overwork them.


Bound Ankle Stretch

Binding your ankles is one of the best exercises for stiff hips joints. Once you bind your ankles, the stiff hip joints unbind automatically. Join together the soles of your feet, this will cause you to pull your heels closer to the groin. Your knees should be bent and legs open like a butterfly flare. The knees shouldn’t be set too high, but even if they are, all you have to do is put on a blanket exactly below the sit bones. This helps in propping up the hips.

After practicing this stretch for a few days, you can try making it challenging by creating a diamond shape with your legs. Make sure that your spine is straight, shoulders are pulled back, and that you’re leading the pose with your chest and not your neck or head. The bound ankle stretch helps in opening up and relaxing the muscles located in the groin and inner thighs.

Bound Angle Pose - Yoga Journal Poses


Pigeon Stretch

Among all the exercises for hip pain, the pigeon stretch is the most fun to do. You start the stretch in the downward facing dog position. Lift your right leg and place it between your hands. When your right leg is comfortable in that position, drop the left knee down to the floor and release the toes. Slowly move your right foot on top of your left pelvic bone while also placing your right leg’s outside edge on the yoga mat. Comfortably push the right toes in by flexing your foot. Your hips should be parallel to each other and you should slowly try to exert some pressure on the left hip by pressing it to the floor.

For people who find this stretch a tad too difficult to perform initially should simply do it on a blanket. And for those of you who are already a little flexible, up the game after a few days by slowly moving the right foot in the opposite direction. To top it off, you can drop your chest or elbows to the floor. And if don’t wish to intensify the pigeon stretch, you can simply bring the right foot nearer to the right leg without dropping down to the floor. This too helps in effectively stretching the shin, outer hips, glutes, and psoas.

(More on pigeon pose, the king of hip openers)

exercises for hip pain



Lizard-Lower Lunge

In order to know how to relieve hip pain, you should know the lizard-lower lunge. Place your left foot a few feet ahead of your right foot. To line up your left knee perfectly with your ankle, bend it in a comfortable position. Then slowly drop your right knee to the floor and make sure that your toes are in a curled position under on that foot. This helps in stretching the calf muscles. Place your left foot on your side and your elbows over blocks found on the left foot’s inside edge.

Your hips must be parallel to each other as this ensures that you’re stretching your left inner thigh muscles as well as your psoas muscles enough. In order to take the lizard-lower lunge to the next level, lift your right knee and do a high lunge.

exercises for hip pain


Exercises for Hip pain: At the Gym

The exercises for hip pain and lower back pain that you perform or will perform at the gym require you to use weights and a resistance band. So make sure that you’re not lifting weights that might be a little too heavy for you. I mean it’s always good to intensify your workout and stretching routine but doesn't overwork your muscles when you’re learning how to relieve hip pain.

Before you get started, it’s always a great idea to first consult with your physical therapist so you know how much weight is good for you. The standard weight that most people with hip pain use are 5 pounds. The goal is to be able to lift this weight as comfortably as you can so there’s absolutely no excessive or harmful strain on your hip joints and muscles.

It’s essential to work up to at least 30 repetitions of each of the following exercises. Practice them every alternate day so you’re giving your muscles enough time to rest and gear up again for the next session.

So let’s do this!

1. Leg Lowers with Band

One of the most effective exercises for bad hips that you can carry out at the gym is leg lowers with the band.

Since all gyms are equipped with resistance bands, use one to learn how to relieve hip pain. Sit on the yoga mat and loop the center of the resistance band below one foot. Do this while also holding one end of each band with both your hands. Lie on your back comfortably and pick up both your legs, pointing them towards the ceiling. Make sure that your legs are in line with your hips.

Once you’re comfortable in this position, slowly drop the leg without the band and place it on the floor. Then lift it back again and perform 8 reps like this. You should be able to feel a slight pressure in your core by keeping it tight. After you’re done with one leg, switch to the other and repeat the exercise again.

If you plan on doing this stretching exercise at home without a resistance band, then that’s okay too. All you have to do is use a dumbbell instead. Hold the dumbbell in your hands and place them over the chest with extended arms. Then lift both your legs, one after the other, for a round of 8 reps each.

And once you think you’re well acquainted with such exercises for bad hips, you can eliminate the weights altogether and carry out the exercises by simply placing your arms by your sides.

Exercises: Lower Body Stretches : Lower Body Stretches: Seated Toe Touches

2. Squats

What a squat machine at the gym does is make your quadriceps muscles located in the front region of the thigh significantly stronger. It also strengthens the hamstring muscles located at the back of the thigh. Both of these muscles are connected to the hips and provide them with the much-needed support.

The squat machine in every gym is vertically shaped, which means you need to be in a standing position to begin the exercise. Bend both your knees and slowly go down until your thighs are parallel to the floor.

exercises for hip pain


For those of you who have recently undergone hip surgery or for those who have already developed osteoarthritis, it is safe to not perform this exercise. Squats help in relieving hip pain. They also help in encouraging the proper, healthy movement of the joints and muscles in the thigh and around the hip. They don’t do any good when one has undergone hip replacement surgery, so please keep this mind.

3. Quadriceps Squeeze

exercises for hip pain


In the gym, you will have access to a quadriceps machine; it’s the one that is shaped like a chair. Position your legs below the pad and straighten them out against resistance. To perform this exercise, all you have to do is lift the weight up and slowly let it back down again.

And while doing this, gently squeeze the quadriceps muscles. Make sure that you’re squeezing them while doing both, lifting the weights and dropping them back down. This ensures that you’re getting the maximum benefit from performing one of the most effective exercises for hips.

4. Hamstring Squeeze

exercises for hip pain


If you want to know what are the best exercises for stiff hips joints, I can gladly tell you that they are the hamstring squeeze exercises. Machines that help you work the hamstrings are the ones that require you to not bend your knees so much. They cause the heels to come too close to the buttocks. You’ll find out why below.

The proper way to use this machine is to either lie flat on your stomach or be seated with a pad under the knees. Make sure that you’re pushing against the pad while slowly moving your knees either backward or upward towards the ceiling.

In simple words, bend both the knees. And again, don’t excessively bend the knees as that will bring the heels very close to the buttocks region, which gives rise to severe cramps in the hamstring muscles.

You Got It!

These exercises for hip pain must be incorporated into your daily life. As they have the ability to not only show you how to relieve hip pain but also eliminate the possibility of developing hip bursitis, arthritis or other such disorders.

When you have mild or severe pain in your hips, the best thing to do is strengthen the muscles and tendons located in that region along with strengthening leg muscles too. But before you plan on doing anything, consult your doctor or physical therapist first so you know what’s good for you and what’s not.

(7 workout mistakes that might cause severe hip pain)

Did you carefully go through all the exercises for bad hips discussed in this article? Do you think you’ll be able to perform these exercises for stiff hips joints?

And lastly, is there anything else that you would like to add, maybe a few more exercises for hips that you like?

Let us know in the comments section below. Hope you’ll share the article with those who constantly complain of hip pain.






Click Here to Leave a Comment Below 0 comments

Leave a Reply: