Exercises For Hip Pain Relief

Hip Pain Relief

Flexibility and strength exercises are usually recommended to hip pain relief. However, sometimes painful results can occur and that’s why it’s important to try them at your own pace. You’ll want to avoid or stop doing some or all of the exercises depending on how they make you feel. Individuals who have recently had a hip replacement should consult a doctor or physical therapist before performing any of the exercises below.

Hip Pain Relief Exercises 1–4

The first four exercises stretch the muscles around the hip joint, which can help reduce stiffness and improve joint mobility. The best time to do these exercises is after warming up and getting your muscles nice and relaxed. Begin with one or two exercises a day, three times a week. If this feels comfortable, try doing several exercises once a day.

Hip Pain Relief Exercises 5–14

These stretching activities help you hip pain relief and reset the striking dynamics of your hip joints, which in turn can help increase motion that leads to decreased pain. Resistance training is a form of exercise that uses low weights or your body weight as resistance. In resistance training, your muscle fibers can grow and see improvement because they are being pushed to the limits. People who experience hip pain or discomfort following these exercises should reduce the number of repetitions accordingly if it is more than an hour.

1. Knee lift

Hip Pain Relief
  1. Lie on the back, extending both legs flat along the floor for hip pain relief
  2. Keeping the left leg straight, pull the right knee up toward the chest.
  3. Place your hands on top of the knee to help pull it in toward your chest. Hold the stretch for 10 seconds.
  4. Try to relax your knee and move it back to the floor as painlessly as possible.

Repeat this exercise 5–10 times on each knee.

2. External hip rotation

  1. Lie down so that your legs are in front of you.
  2. You should bend your knees and press the soles of your feet together.
  3. Now, push both knees down and out toward the floor. Apply pressure for a moment but then let go before it starts to hurt.
  4. Hold the stretch for 10 seconds and then relax for hip pain relief

Repeat the stretch 5–10 times.

3. Double hip rotation

  1. Lie flat on your back. Then, bend your knees upward to bring your feet down flat on the floor.
  2. Rotate the knees gently to the left, lowering them to the floor. Keep your head facing straight while keeping your shoulders pressed against the ground.
  3. Hold this position for 20–30 seconds.
  4. Slowly return to the starting position.
  5. Repeat on the opposite side.

4. Hip and lower back stretch

Hip Pain Relief
  1. Lie on your back with your knees bent and bring them towards you until the soles of your feet touch the floor.
  2. If you are feeling a tickle sensation coming from the stomach or if you are feeling too bloated, this is a good exercise to try.
  3. Take deep breaths, exhaling each time your knees come close to touching your shoulders.
  4. Go as far as is comfortable, then hold the position for 20–30 seconds. Breathe normally.

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5. Hip flexion

  1. Stand upright.
  2. Extend your arm out to the side and grasp a nearby surface.
  3. Slowly raise the right knee to the level of the hip or as far as is comfortable while keeping the left leg straight.
  4. Only hold this position for a second before placing the left foot back on the floor.
  5. Repeat with the left knee.

Do 5–10 repetitions of this exercise.

6. Hip extension

  1. Keep your legs straight, with your feet wide as you stand. Take care not to slouch or hunch over.
  2. Extend both arms out in front and hold on to a chair, table, or wall for support for hip pain relief
  3. Keeping the right leg straight, lift the left leg backward without bending the knee.
  4. To maximize the benefits, stretch your quadriceps for five to ten times. To increase the resistance, try wearing a weighted belt or attaching small weights to the legs.

7. Hip abduction

  1. Stand upright.
  2. Extend the left arm out to the side and hold on to something solid, such as a chair, table, or wall.
  3. Keep your feet together. Twist your right leg to the right for stability and avoid rotating your hips.
  4. Hold the position for 5 seconds and then slowly release the leg to the starting position

Do this exercise 5–10 times on one leg, then repeat it on the other side.

8. Heel-to-buttock exercise

  1. Stand up straight with your legs positioned parallel to the floor. Keep your feet at an even distance (shoulder-width) apart with both feet planted firmly on the ground.
  2. Standing facing a mirror or the side of a tall person to gain perspective, bend your left knee and bring your heel up to your buttock, keeping it in line with the calf muscle. Keep both legs straight by aligning your knees.
  3. Start with your left leg straight. Then slowly lower your knee before returning to the starting position.
  4. Repeat the exercise on the opposite side.

Aim to do 5–10 repetitions on each leg.

9. Mini squat

  1. Stand upright with the feet shoulder-width apart.
  2. If necessary, hold on to a chair, table, or wall for support.
  3. Keeping your back straight, slowly lower your body and bend your knees until they are above your toes. Your feet should remain flat on the ground.
  4. Hold this position for a few seconds, then slowly straighten the legs to return to the starting position.

Repeat these mini squats 5–10 times.

10. Short-arc quadriceps exercise

  1. Lie on your back with your right knee bent and a pillow or towel under it.
  2. Slide the left foot back toward the buttock, bending the knee.
  3. Slowly lift the right foot off the floor while keeping the back of the right knee pressed against the pillow or towel.
  4. Hold the position for 5 seconds and then gently lower the right leg back to the starting position.

Do 5–10 lifts on one leg and then switch to the opposite leg.

11. Quadriceps exercise

  1. Lie flat on your back and keep your legs straight throughout this exercise.
  2. Push the backs of both knees toward the floor and flex both feet by pulling the toes toward the body.
  3. Hold the position for 5 seconds, then relax.

Do 5–10 repetitions.

12. Bridging

  1. Start by lying on your back with knees bent and feet flat on the floor. Bring the arms to the sides of your body, palms facing down. If you need support, use a small pillow next to your neck and head for extra support.
  2. Slowly lift the pelvis and lower back upward by keeping your shoulders and upper body on the floor.
  3. Hold the position for 5 seconds.
  4. Slowly lower the back and pelvis down to the floor, starting at the top of your spine. Then roll back up until you are laying flat on your back again.

Repeat this exercise 5–10 times.

13. Chair stand

  1. Position a chair so that its back is resting against a wall.
  2. Sit on the front part of the seat, bend your knees, and place both feet flat on the floor. Cross your arms over your chest, then place one hand on each shoulder.
  3. Pivoting at the hips, recline back into the chair.
  4. Keep your upper body slowly moving forward while keeping your back straight, shoulders sweaty, and head upright. Watch your knees carefully as you stand up.
  5. Slowly sit back down and return to the original position.

Repeat this exercise 4–6 times to begin with before gradually building up to 12 repetitions.

14. Abdominal exercise

  1. Lie on the back, bending the legs at the knees and placing the feet flat on the floor.
  2. Tuck both hands underneath the lower back.
  3. Focus on the muscles in the lower abdomen and pull the bellybutton downward.
  4. Hold this for 20 seconds and then relax.

Repeat this exercise 5–10 times.


There are many options for exercising these areas, so it’s important to experiment with what works best for you. Some exercises work better for different people, so it’s important to experiment with what works best for you. You can also work with a physical therapist to design an individualized exercise plan for yourself. This allows you to accomplish your intended goal of increasing your physical health. If you have pain in your hip, it is important to examine what is causing the pain and see a doctor to stop or decrease anything that might be triggering your pain.

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