Many people are searching for hip pain exercises as it is no fun.
Several factors can cause hip pain such as hip joint injury, prolonged sitting, arthritis, and more.
Moreover, hip pain can slow down your productivity as you aren’t able to sit and work or drive for long.
So, to get rid of this pain, you must follow some hip pain exercises regularly.
According to the best orthopedic doctor in Patna Bihar, you should follow a mix of stretch and strength exercises.
Therefore, this blog is sharing the 5 best stretch and strength exercises for hip pain and lower back that you can follow.
Note– If you are suffering from severe and consistent pain, you need to consult the best orthopedic doctor in Patna.
Now, let’s get started with the hip pain exercises to reduce pain.
Also read: Reasons You Should Consider Hip Replacement Surgery
Contents
Effective Hip Pain Exercises
Hip pain is a common condition that affects millions of people worldwide, especially sitting for long.
Furthermore, it’s one of the worst pains as it can go unnoticed for so long by the sufferer.
However, the sufferer can get rid of the pain by performing regular hip pain exercises.
So, here are the 5 best hip pain exercises for seniors and youngers.
#1. Hip Rotation
This exercise is great for strengthening the rotation and improving the flexibility and function of your hips.
So, to perform it properly, follow these steps:
- Firstly, lie on the floor with your back
- Then, bend your knees and take them closer to your body.
- Open your hands straight in opposite direction.
- Now, rotate your knees and head left and right without moving your upper back.
- Hold the position for 20-30 seconds (or as much as you can).
- Lastly, get back to your starting position slowly.
Thus, do this hip pain exercise for a few minutes regularly to get rid of the pain.
#2. Butterfly Stretch
This stretch helps to loosen up the muscles around the hips and relieve pain caused by soreness or tightness.
Certainly, this stretch targets the hip flexors, the muscles that run down the front of your thigh and connect to the pelvis bone.
And the butterfly stretch helps to open up those muscles and make them more flexible.
Note– This stretch targets both your hip and lower back, i.e., it is the exercise for hip pain and lower back.
Now, follow these steps to do it properly!
- Start with sitting down on the floor.
- Then, bend your legs in a manner that the soles of your feet come together.
- After that, take your heels close to your body (as much as possible).
- Lastly, push your knee towards the ground (down) with the help of your elbow.
Thus, do this for a few minutes regularly to get rid of hip pain.
#3. Yoga Squat
Squats have been shown to help with many conditions, including hip pain.
However, yoga squats are not completely similar to traditional squats.
So, follow these steps to help your hip pain with yoga squats:
- Firstly, stand straight with your feet wide apart.
- Secondly, slowly bend your knees until your thighs get parallel to the floor (keep your back straight).
- Now, hold the position for a few seconds and then get back to starting position.
- Repeat it a few times (usually, 5-10 times) regularly.
Note– Yoga squats are also beneficial for your hamstrings and lower back.
#4. Figure Four Stretch
The figure four stretch is a great way to reduce hip pain, especially if you have arthritis.
Indeed, this hip pain exercise will increase blood flow to the area and improve circulation to reduce pain.
Here are the steps to do it properly:
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee, tucking your toes under so that you’re in a perfect “V” shape with both feet on the floor.
- Slowly raise up onto your left elbow, keeping it straight so that your left arm stays in line with your spine (rather than being rotated or twisted).
- Hold for 15 seconds, then lower down slowly until back flat on the floor again (don’t let your head fall forward!).
Thus, the figure four stretch is a great way to reduce hip pain. It’s a simple, safe, and effective hip pain exercise.
Hence, these are the best 4 hip pain exercises to get rid of the pain.
If these exercises to reduce hip pain don’t work, you need to consult the best orthopedic doctor in Patna.
Conclusion
Hip pain is no fun, and it can be especially aggravating when you’re trying to keep active and fit.
Moreover, this can lead to lower mobility and improper function and make your day-to-day activities difficult.
However, hip problems don’t have to hold you back on your quest for a long life of good health!
For that, you can follow the effective hip pain exercises that we have mentioned above.
Or if you suffer from severe hip pain, you must consult the best orthopedic doctor in Patna Bihar.
