Why Do I Have Hip, Knee and Ankle Pain at the Same Time? | SOL PT

What exercises can I do for my lower back and hip pain?

The lower back, or lumbar region, and hips are closely linked by muscles and nerves, and often, a problem in one of these areas will lead to pain in both of them. 

There are many issues that can trigger both lower back and hip pain. Osteoarthritis can affect structures in both areas and lead to progressively increasing pain. A herniated lumbar disc can pinch a nerve and trigger pain in the lumbar region and hip. Physical therapists can help you address these and other issues that can lead to lower back and hip pain. One technique that’s often used for addressing pain in these areas is therapeutic exercises, and some of the exercises that your physical therapist might recommend you do include the following: 

  1. Figure 4 stretch

Purpose: This stretch is intended to stretch the glutes, which can help reduce your lumbar and hip pain. 

How to do the figure 4 stretch:

  • Lie down on your back so that you’re facing up toward the ceiling. Place a yoga mat under you if you need some additional padding. 
  • Bend both of your knees and place both feet flat on the floor. 
  • Cross the ankle of your painful hip over your other thigh. 
  • Wrap your hands around the back of your non-painful thigh just above the knee.
  • Slowly pull your non-painful leg toward your chest until you feel a stretch in your other buttock. 
  • Hold this stretch for 15 to 20 seconds. 
  • Repeat this stretch at least three times. 
  1. Knees-to-chest stretch

Purpose: This exercise can help stretch your buttock and lower back muscles and help decrease lower back and hip pain. 

How to do the knees-to-chest stretch: 

  • Lie down on your back on a yoga mat or mattress. 
  • Bring both knees up toward your chest. 
  • Place one hand on the back of each thigh just above your knee. 
  • Use your hands to gently pull your knees even closer to your chest until you feel a stretch in your butt and lower back. 
  • Hold this stretch for 20 to 30 seconds. 
  • Release and rest for a few seconds. 
  • Repeat the stretch until you’ve completed it three to five times. 
  1. Lying march exercise

Purpose: This exercise helps to gently stretch and strengthen your hip, buttock and lower back muscles, which can help prevent future lower back and hip pain.

How to to the lying march exercise:

  • Lie down on your back on the floor. Use a yoga mat to provide additional padding if necessary. 
  • Place both feet flat on the floor so that your knees are slightly bent. 
  • Slowly lift your right foot a few inches off the floor. 
  • Hold it in this position for two to three seconds. 
  • Slowly lower your foot back to the floor. 
  • Repeat this movement with your left leg. 
  • Alternate from one leg to the other until you’ve done eight to 10 repetitions. 

Find help treating your lower back and hip pain at SOL PT

Keen to find more effective treatment options for your lower back and hip pain? Our team at SOL Physical Therapy offers many treatment techniques that can help address your pain. We can start by doing a comprehensive evaluation to determine the cause of your pain. Then, our physical therapists will build you a personalized therapy plan designed to reduce your pain. You can even sign up for virtual therapy sessions that allow you to treat your pain from home. 

Contact our team today for more information about how we can treat your pain or to schedule your initial appointment. 

About the author

Sports + Orthopedic Leaders Physical Therapy & Performance Training serves the communities of Oakland, Alameda, Berkeley, Walnut Creek, Orinda, San Francisco and beyond. SOLPT’s award winning team of Physical Therapists, Performance Coaches and movement experts has helped thousands reach their rehabilitation and performance goals to move beyond pain. We're committed to helping anyone of any fitness level move effectively and more powerfully for a lifetime. We offer rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.

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