Best Stretches For Hip Pain – Increase Your Movement and Mobility

By Michael

December 4, 2018

I’m wondering the same thing you are right now.

What will it take for this pain in the buttocks hip take to release it for even just a minute?

Stretching for hip pain, DUH? Although that sounds obvious, it’s not as straight of a shot as you might believe.

Psoas lower back pain is a very common thing to have with lower back pain but there are many others that you are REALLY un aware of going down in your hip region that are a bit shocking.

When things are not working in your hip region, it can be DEBILITATING. Anything from “sitting” to “walking” can cause your hips to just flat out hurt, and the result of that is even less comforting…

Your lower back takes on all the pain and stress. Your lumbar spine has one more responsibility to take care of.

What if you could heal your hips, and fix your lower back pain in the process? Two for the price of one, I’ll take that chance.

Luckily, there are many hips stretches that can accomplish this for you. With hip exercises you can bet on:

  • Decreasing your pain
  • Getting your mobility
  • Decrease your chance of a larger lower back injury

In this article, I will show you the best stretches for hip pain, and how that will eventually help heal your lower back. I will do the following:

  1. Show you what not to do
  2. The best exercises
  3. The ones that work for you
  4. Bonus of exercises

Don’t Expect Results From These Exercises

Lets start with the bad, so you can be ready for prevention.

It’s always a comforting thought control your destiny, and with prevention steps, you can do just that.  So What are the results?

Be ready all of us gym lovers, this can be a difficult one to accept, so please do you best not to judge me.

DON’T hit the weights( I was once a hypocrite). The worst mistake you can make is picking up those dumbbells or the weight bar you’re so commonly used to using., and for very straight forward reasons.

Hitting an improperly executed exercise can place WAY too much stress on your hips. If your hips are already tight, and hurt, you’ll find failure. Here’s what you shouldn’t do.

Don’t to:

  • Back Squats.
  • Front Squats
  • Leg presses
  • Lunges
  • Step Ups

Avoid these stretches and exercises and you can bet on making a speedier recovery. What’s the reason behind? You’re body can’t make the proper adjustments to loosen your tight muscles.  Take a closer look at where your pain can be coming from.

Most common inflamed and pain area is in the sciatic nerve

As of this moment, I’m experiencing painful hip problems. It started on 7/1/2018 and now its 7/6/2018 since I’m posting this. I participated in a soccer game Sunday and I got hit so bad, It was in my best interest to get off the field.

Now, my lower back is starting to hurt a little more often(not to the extreme as before, but enough to cause me to rest). My point? RECOVER.

It’s time to turn you over to my bread and butter.

The Best Hip Exercises You’ll Ever Do

You’ve seen how your hips look, what you shouldn’t do, all that’s left is to introduce you to your new life after you these stretches for lower back and hips.

When it comes to what works best for your hips, nothing can compete with Yoga. Yoga can take off the pressure on your hips, and give you your mobility back.

These 9 best yoga poses I have put together for your use will help strengthen your hips. But first, when you are going through the exercises make sure:

  • you listen and feel the pain versus the actual stretch.

…Also, it might feel that the stretch you to will cause you to feel sore, but it will eventually relieve tensions and tightness.

If you feel pain, then to move onto a different stretch.

Sometimes I like to pretend I’m a lizard with this next stretch. Yes, that’s right.

1.Lizard Lower Lunge

How it helps:

Equipment needed:

  • A block

How to do:

  1. Step your left foot forward, a couple feet in front of your right foot
  2. Bend your left knee, until it lines up with your ankle
  3. Drop your right knee to the ground
  4. Walk your left foot out to the side
  5. Now, place both of your elbows on top of the block, on the inside edge of your left foot
  6. Keep your hips lined up in parallel
  7. Hold for 8-10 seconds
  8. Switch sides and repeat

Now, we stay in the family of animals with this next stretch.

2. Cow Face Pose

How to do:

  1. Get on the ground
  2. Thread your left leg under your right leg
  3. Stack your knees, keeping your sit bones on the ground
  4. Hold the pose for 2 minutes(if you can)
  5. When you no longer feel a stretch, fold your spine forward
  6. hold for 8-10 breaths
  7. Switch sides and repeat

Its been a reptile, a cattle, and now this…

3. Pigeon Pose

pigeon pose

How it helps:

  • The yoga hip opener
  • Deeply stretches the Psoas muscle
  • Shines
  • Butt(glutes)
  • Outer hips

How to do:

  1. Start in a downward facing dog
  2. lift your right leg and step it out forward in front of your hands
  3. Drop your left knee down and unlock your toes
  4. Now, slide your right foot forward toward your pelvic bone, while placing the outside edge of your right leg on the floor
  5. Tuck your right toes in
  6. Line up your hips parallel to each other
  7. Hold for 8-10 breaths
  8. Switch legs and repeat

I couldn’t leave out the sea creature…

4. Half Lord of The Fishes Pose

How it helps:

  • Stretches your butt(glutes)
  • Chest
  • Shoulders
  • Spine
  • Neck

How to do:

  1. Sit down on the floor
  2. Extend both your legs out in front of you
  3. While keeping your left leg straight, grab, bend and pull your right leg in
  4. Line your right heel approx. 2 inches away from the back of your right leg, and 2 inches away from your left thigh
  5. Keep your back straight, and sit up very tall
  6. With your left arm, wrap it around the right leg, creating a spinal twist
  7. Now, move your left shoulder forward, as you are moving your right shoulder back
  8. Take a look over your right shoulder
  9. Hold it for 8-10 breaths
  10. Switch sides and repeat

How about a plant?

5. Garland Pose

How it helps:

  • stretches your ankle
  • knees
  • lower back
  • adds fluidity to do your hips
  • strengthens your core muscles

How to do:

  1. Turn in your heels, lining them up with your hips.
  2. Turn your toes outward
  3. Bend your knees until you’re in a squat position
  4. Hold for 8-10 breaths
  5. Done

Back to human relevancy…

6. Happy Baby

How it helps:

  • rotates and stretches your hips
  • loosens inner groin muscles
  • re-aligns your spine

How to do:

  1. Find a floor to lie flat on your back
  2. With each hand, grab both of your feet
  3. Bend your knees
  4. Pull toward your armpits
  5. Once in good position, rock side to side
  6. Keep your head on the floor
  7. Hold for 8-10 breaths
  8. Done

Now knee to the chest, but with a name I’ve come to love and understand over the years because of my yoga DVD.

7. Apanasana Adapation

How it helps:

  • strengthens hip muscles
  • stretches the  back thigh

How to do:

  1. Lie down on your back
  2. Legs extended out in front of you
  3. Bend your right knee, place both hands on the knee
  4. Extend your arms
  5. Exhale
  6. Bend your elbows
  7. Pull your thigh towards your belly
  8. As you inhale straighten your arms.
  9. Repeat steps 5-7
  10. Inhale, straighten your arms
  11. Bring your knee in once again, and now hold it there
  12. inhale, and exhale one more breathe inhale, and exhale.
  13. Inhale, extend your arms
  14. Switch knees and repeat

How about we bridge the gap…

8. The Bridge

How it helps:

  • gives hips mobility
  • takes pressure off the disc
  • strengthens your hip

How to do:

  1. Lie down on your back
  2. Extend your legs
  3. Bring your legs in, bending your knees
  4. Bring your thighs together
  5. On inhale, raise your pelvic
  6. Exhale, come down, vertebrae by vertebrae until pelvis in on the ground
  7. Repeat 5-6 again

This Will Work For You

Everyone has a different type of pain, and so not all of us will be able to do every hip stretch imaginable.

Take BABY steps, and once you begin to feel more comfortable in how you feel, go ahead and move FORWARD.

I remember when I first started acute pain, I didn’t think hip stretches were necessary. Instead, I thought since I was very involved with sports, I assumed a knock was the reason for my pain all the time, or when I would sit on it for hours, and then go to walk and feel my hips all tight. But OH Boy! Was I wrong. This set a fire in me to make sure I’d stretch my hips before work, before and after workouts,  after sitting at home, or in the car.

Experiencing chronic pain, for the first time was a whole new language. I couldn’t do one ounce of hip exercises and when I did, let me tell you, it was painful. For one, my muscles were weak, and it didn’t help that I didn’t stretch for 3 days straight. But what followed after literally changed my life.

I started with the basics as you should, with physical therapy. I had a physical therapist, and one of our soccer teams trainers was a physical trainer. And so I began to understand how to utilize my hips with one move at a time, to regain strength and flexibility wherever I was -In the classroom, or at home(at the time of college). And then I moved back home. This is when it got tricky at first. How would I continue therapy on my own?

I began to understand that I needed a program to help me get over the aches and consistent pains, so this way I wouldn’t be spending month after month, check by check. You’ve probably heard me preach it before, but yoga gave me my hips back. There’s no other healing power quite like it because it’s the best domino effect:

You’ll improve habits, with eating better, weight management, mental along with physical strength, cognitive thinking, and even better yet, you’ll see the natural treatments more clearly.

==>Click here to learn more about Hip Physical Therapy strengthening<==

My Final Thought and Hip Hip Hooray !

psoas back pain is not something you should be fighting yourself over rather what you should look at and say this…

“Hey, It’ll get better in time”. With that being said, things don’t just magically POOF and change…

You didn’t wake up in the morning with the thought that your pain would disappear did you? Nothing happens overnight, but in time.

When your hip region is not functioning the way you’d like it, it can be debilitating, I know. The right thing is not to be hard on yourself, but to keep that worried mind of yours calm. How can you to that?

Begin by avoiding the wrong hip exercises, and start by adding in the best hip exercises. The one thing I learned from not just doing any hip stretches, but the top of the top, is that you will enjoy, and you will have a speedier recovery.

The options are endless. To get the best out of your hip exercise, its best to make it routine, and by adding more than one.

“There are only two options: Make progress or make excuses”

-Tony Robbins

The Remove Back Pain System

In the next part of your free system, you’ll be able to really zone on in those joint and hip muscles, and be able to make a drastic posture change. Its important you cater to your hips in a physical therapist training manner, and for that I created the best and most closest hip physical therapy strengthening exercises. Continue with hip stretches here.


About the author

Hi My name is Michael Granados, I am of the age of 26 years, and I’m a back pain specialist, enthusiast, and expert. All of us have had or will have lower back pain at least once in our lives, and whether it’s acute or a more chronic condition, you can depend on us here at Remove Back Pain to take great care of you. I ensure you’ll take the right and most appropriate steps for you to heal the safest and most productive way. Get ready for a better lifestyle!

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