Effective Workouts to Soothe Hip Pain and Strengthen Muscles

Last updated on 4 November, 2024 by MRC

Hip pain can affect nearly every aspect of daily life, from standing and sitting to walking or climbing stairs. Weak or stiff muscles around the hip joint, combined with poor mobility, often contribute to ongoing discomfort. The good news is that regular, targeted exercises can relieve hip pain, strengthen surrounding muscles, and improve flexibility and range of motion. In this guide, we’ll learn various hip pain exercises designed to reduce discomfort, support the hip joint, and ease movement.

What Causes Hip Pain?

Hip pain can result from various factors, including muscle imbalances, arthritis, injuries, or strain on the tendons and ligaments around the joint. When hip muscles are weak or overworked, they can create instability in the joint, leading to discomfort. Conditions like osteoarthritis and bursitis also contribute to joint pain and inflammation. Engaging in targeted hip joint pain exercises can help address these issues by strengthening the surrounding muscles, stabilizing the hip, and alleviating strain on the joint.

Read more: Is Your Sleeping Position Causing Your Back Pain?

How to Reduce Hip Pain

To reduce hip pain, focus on a combination of gentle stretching, strengthening exercises, and low-impact activities that enhance flexibility and support the hip joint. Regularly performing hip pain exercises, such as hip abductions, bridges, and hip flexor stretches, helps strengthen the muscles around the hip and improve stability. Incorporating movements that target both the hip and lower back areas can alleviate tension, reduce stiffness, and prevent further discomfort. Additionally, maintaining proper posture, avoiding prolonged sitting, and applying ice or heat as needed can also provide relief from hip pain.

The Benefits of Hip and Lower Back Exercises for Pain Relief

Hip pain exercises are essential for strengthening and stretching the muscles around the hip joint, which alleviates strain on tendons and ligaments and improves blood circulation to reduce pain and stiffness. Targeting specific areas like the glutes, hip flexors, and core muscles not only stabilizes the hip joint but also prevents further injury and improves overall body mechanics. This approach eases pressure on other areas, especially the lower back, making lower back and hip exercises particularly effective for pain management. Additionally, these exercises increase flexibility, improve blood circulation, and promote faster healing, helping to relieve discomfort and prevent related issues, such as lower back strain, which often accompanies hip pain.

Key Hip Pain Exercises for Strengthening and Pain Relief

Each exercise below is tailored to address hip pain while helping improve muscle strength, flexibility, and stability. These exercises also target the lower back, making them ideal lower back and hip exercises to support pain-free movement.

Also read: Pain-Free Living: Strengthen Your SI Joint with These Exercises

1. Hip Rotations

Benefits: Hip rotations promote flexibility, loosen up the joint, and relieve hip stiffness, aiding in how to reduce hip pain.

How to do Hip Rotations:

1. Sit on the floor with both legs extended.
2. Bend one knee and place the foot against the opposite inner thigh.
3. Gently rotate your hip outward, moving the knee toward the floor.
4. Hold for a few seconds, then return to the starting position.
5. Repeat on each side 8–10 times.

2. Hip Extensions

Benefits: Strengthens the glutes, which supports the hip joint and reduces stress on surrounding muscles.

How to do Hip Extensions:

1. Stand behind a sturdy chair, holding onto the back for support.
2. Keeping one leg straight, extend it backward without arching your back.
3. Hold for a few seconds, then return to the starting position.
4. Repeat 10–12 times on each side.

3. Hip Abductions

Benefits: Engages the outer hip muscles, stabilizing the hip joint and reducing hip pain.

How to do Hip Abductions:

1. Stand beside a wall or chair for balance.
2. Slowly lift one leg out to the side, keeping your body upright.
3. Hold for a few seconds, then lower your leg.
4. Repeat 10–12 times on each side.

4. Bridge Exercise

Benefits: Targets the glutes and lower back, supporting the hips and improving stability.

How to do the Bridge Exercise:

1. Lie on your back with knees bent and feet flat on the floor.
2. Tighten your core and lift your hips toward the ceiling.
3. Hold for a few seconds, then lower back down.
4. Repeat 10–15 times.

5. Single-Leg Glute Bridge

Benefits: Strengthens each hip separately, improving balance and reducing hip pain.

How to do Single-Leg Glute Bridge:

1. Lie on your back with one knee bent and the other leg extended.
2. Raise your hips, keeping the extended leg aligned.
3. Hold briefly, then lower.
4. Repeat 10 times on each side.

6. Stationary Bike

Benefits: Provides a gentle, low-impact workout that improves hip joint mobility and flexibility.

How to Use a Stationary Bike:

1. Adjust the seat to keep knees slightly bent at the lowest point.
2. Begin at a moderate pace and increase gradually.
3. Cycle for 10–15 minutes, gradually extending the duration.

7. Seated Butterfly Stretch

Benefits: Loosens inner thigh muscles and hip flexors, relieving tightness.

How to do the Butterfly Stretch:

1. Sit on the floor with feet together.
2. Press knees down with elbows while keeping the back straight.
3. Hold for 20–30 seconds, then release.

8. Pelvic Tilts

Benefits: Builds strength in the lower back and core, relieving pressure on the hips.

How to do Pelvic Tilts:

1. Lie on your back with knees bent.
2. Tighten abs, gently tilting pelvis upward.
3. Hold for a few seconds, then release.
4. Repeat 10–15 times.

9. Elliptical Machine 

Benefits: Reduces impact on joints while improving hip mobility and flexibility.

How to Use the Elliptical Machine:

1. Adjust resistance and stride length as needed.
2. Start at a moderate pace for 5–10 minutes.
3. Gradually increase the time and intensity.

10. Rowing Machine

Benefits: Strengthens the hips, core, and glutes, reducing strain on the hips.

How to Use the Rowing Machine:

1. Sit with feet secured and hands on the handle.
2. Extend legs and pull handle toward your chest.
3. Return and repeat for 5–10 minutes.

11. Clamshells

Benefits: Engages hip abductors, helping stabilize the hip joint.

How to do Clamshells:

1. Lie on your side with legs bent and feet together.
2. Lift the top knee without moving your hips.
3. Lower back, repeat 10–12 times on each side.

12. Banded Walk

Benefits: Strengthens the outer hip muscles, enhancing hip stability.

How to do the Banded Walk:

1. Place a resistance band around the thighs.
2. Stand with feet shoulder-width apart and take small steps to the side.
3. Walk 10 steps in one direction, then repeat in the opposite.

13. Quadriceps Stretch

Benefits: Stretches the front thigh muscles, relieving hip tension.

How to do Quadriceps Stretch:

1. Stand and grab your ankle, pulling it toward your glute.
2. Keep your knees together and hold for 20–30 seconds.
3. Switch legs.

14. Knee-to-Chest Stretch

Benefits: Relieves tension in the lower back and hips, aiding in pain reduction.

How to do Knee-to-Chest Stretch:

1. Lie on your back and pull one knee toward your chest.
2. Hold for 15–20 seconds, then switch sides.

16. Donkey Kick

Benefits: Strengthens glutes and hip muscles, reducing strain on hips.

How to do Donkey Kicks:

1. Start on all fours, keeping your core tight.
2. Lift one leg up, keeping the knee bent.
3. Lower and repeat 10–12 times on each side.

17. Yoga Squat

Benefits: Builds strength in hip and glute muscles, supporting the hip joint.

How to do Yoga Squat:

1. Stand with feet slightly wider than shoulder-width.
2. Lower into a squat, keeping the heels down.
3. Hold for a few seconds, then return.

18. Leg Swings

Benefits: Improves hip flexibility and range of motion.

How to do Leg Swings:

1. Stand and swing one leg forward and backward.
2. Repeat 10–12 times on each leg.

19. Pigeon Pose

Benefits: Stretches deep hip muscles, easing stiffness and discomfort.

How to do Pigeon Pose:

1. Start in a kneeling position.
2. Extend one leg back while bending the other in front.
3. Lean forward, hold, and repeat on each side.

Additional Tips for Reducing Hip Pain

While these hip joint pain exercises can be very effective, other practices can further aid in pain relief and muscle strengthening:

• Maintain Good Posture: Sitting or standing with poor posture can strain the hips. Pay attention to your posture throughout the day to reduce unnecessary pressure on your hip joints.
• Use Heat Therapy: Applying heat before exercising can relax muscles, allowing for greater flexibility.
• Stay Consistent: Regular practice of these exercises will yield better results. Aim to do them at least three to four times a week for noticeable improvements in pain and mobility.

Medical Treatment for Hip Pain Reduction and Muscle Strengthening

Medical treatment for hip pain involves a variety of approaches designed to relieve discomfort, improve mobility, and strengthen the muscles around the hip. Common treatments include anti-inflammatory medications, physical therapy, and, in some cases, corticosteroid injections to reduce inflammation and alleviate pain. Physical therapy focuses on targeted exercises and stretches, similar to hip joint pain exercises, to build strength and improve joint stability. A qualified healthcare professional can assess the root cause of hip pain and recommend a tailored treatment plan that may include these therapies or other options, such as ultrasound therapy or hot/cold compresses, to aid healing. Seeking professional help ensures that pain management and muscle strengthening are both safe and effective.

At MRC (Medica Rehabilitation Center), we provide specialized treatment for pain management and paralysis, particularly for those with multiple disabilities. As the best pain clinic in Kolkata, our facility is designed to support effective rehabilitation through state-of-the-art equipment and devices such as the stand-in-frame, balancing boards, hand gym kits, and advanced electrotherapy instruments. Unlike portable equipment used at home, our extensive collection of tools—including slings, low-height chairs, mats, ladders, and biofeedback machines—enables a comprehensive and effective therapy experience.

At our pain management hospital in Kolkata, patients receive regular check-ups by our team of doctors, including physiatrists and rehabilitation specialists, allowing us to continuously adapt treatment programs to meet each patient’s changing needs. Our multidisciplinary approach enables us to address both medical and psychological aspects associated with pain and disability, ensuring each patient receives the care they need to progress. At MRC, we are dedicated to providing the most effective solutions for pain and rehabilitation in a supportive environment tailored to every patient’s unique journey.