These 4 simple movements can help with hip pain, according to a physical therapist
Hip pain can be a nagging problem that affects your mobility and overall quality of life. Fortunately, according to many physical therapists, incorporating just four simple movements into your routine can help alleviate discomfort, improve hip flexibility, and strengthen supporting muscles. Below is an elaborate explanation of these exercises, how to perform them, and their benefits.
1. Hip Flexor Stretch
What It Is:
The hip flexor stretch targets the muscles at the front of your hip, which often become tight due to prolonged sitting or repetitive activities. Tight hip flexors can pull on the pelvis, contributing to hip pain and lower back discomfort.
How to Do It:
Step 1: Kneel on your right knee, with your left foot placed firmly on the floor in front of you, forming a 90-degree angle at the knee. Step 2: Keep your back straight and gently push your hips forward until you feel a stretch along the front of your right hip. Step 3: Hold this position for 30 seconds, then slowly return to the starting position. Step 4: Repeat on the opposite side.
Benefits:
This stretch helps lengthen and relax the hip flexors, reducing tension that may be contributing to hip pain and promoting better posture. 2. Piriformis (Seated Figure-Four) Stretch
What It Is:
The piriformis muscle, located in your buttocks, can sometimes become tight or irritated, leading to pain that radiates down the leg (a condition similar to sciatica). This stretch targets that area and can help relieve discomfort.
How to Do It:
 Step 1: Sit on a sturdy chair with your feet flat on the ground. Step 2: Lift your right ankle and rest it on your left knee, creating a “figure-four” shape with your legs. Step 3: Keeping your back straight, gently lean forward from your hips until you feel a stretch in your right glute and outer hip area. Step 4: Hold for 30 seconds, then return to the starting position and repeat on the other side.
Benefits:
This stretch helps reduce tension in the piriformis muscle, which can relieve pressure on the sciatic nerve and decrease hip and lower back pain. 3. Bridge Exercise
What It Is:
 The bridge exercise is a strength-building movement that focuses on the gluteal muscles, hamstrings, and lower back. Strengthening these areas can improve hip stability and reduce pain by taking some of the load off the hip joint.
How to Do It:
Step 1: Lie flat on your back with your knees bent and your feet flat on the floor, hip-width apart. Step 2: Place your arms at your sides with palms facing down. Step 3: Engage your core and glute muscles, then lift your hips upward, creating a straight line from your knees to your shoulders. Step 4: Hold the bridge position for 5–10 seconds before slowly lowering your hips back down. Step 5: Aim for 10–15 repetitions, ensuring controlled movement throughout.
Benefits:
By strengthening the glutes and lower back, the bridge exercise improves overall pelvic stability and can help relieve hip pain. 4. Clamshell Exercise
What It Is:
The clamshell exercise is designed to strengthen the gluteus medius and minimus—small muscles that play a crucial role in stabilizing the hip. Weakness in these muscles is often linked to hip pain and imbalance.
How to Do It:
Step 1: Lie on your side with your legs stacked and knees bent at about a 45-degree angle. Step 2: Keeping your feet together, slowly raise your top knee as high as you can without moving your pelvis. Step 3: Pause at the top, then slowly lower your knee back to the starting position. Step 4: Perform 10–15 repetitions on each side. For added resistance, you can use a resistance band just above your knees.
Benefits:
Strengthening the hip abductors with the clamshell exercise helps enhance hip stability and reduce pain caused by muscle imbalances.
Important Considerations
Warm-Up: Before performing these movements, spend a few minutes warming up with light cardio, such as walking or gentle marching in place. Proper Form: Focus on maintaining proper form during each exercise to avoid strain and ensure maximum benefit. Listen to Your Body: If any movement causes sharp or intense pain, stop immediately and consult with a physical therapist or healthcare provider. Consistency: Aim to incorporate these exercises into your routine 2–3 times per week for lasting benefits.
Conclusion
Incorporating these four simple movements into your fitness routine can be a game-changer for managing hip pain. By stretching tight muscles and strengthening key stabilizers, you not only reduce discomfort but also enhance overall mobility and quality of life. As always, consider consulting with a physical therapist to tailor these exercises to your specific needs and ensure a safe progression.