5 Best Stretches and Exercises for Hip Pain Relief

Hip pain can make walking, climbing stairs, exercising, and even sleeping uncomfortable. Whether your pain is caused by arthritis, muscle tightness, overuse, or prolonged sitting, gentle stretching and strengthening exercises can often help improve mobility and reduce discomfort.

Before starting any exercise program, stop if you experience sharp or worsening pain and consult your healthcare provider if symptoms persist.

1. Figure-4 Piriformis Stretch

This stretch targets the deep muscles in the buttock and outer hip.

How to Perform:

1. Lie on your back with both knees bent.
2. Cross your right ankle over your left knee.
3. Pull your left thigh toward your chest.
4. Hold for 20–30 seconds.
5. Repeat on the opposite side.

Benefits:

• Improves hip flexibility
• Reduces buttock and outer hip tightness
• Helpful for piriformis-related discomfort

2. Hip Flexor Stretch

Tight hip flexors are common in people who spend long hours sitting.

How to Perform:

1. Kneel on one knee in a lunge position.
2. Keep your back straight.
3. Gently shift your weight forward until you feel a stretch in the front of the hip.
4. Hold for 20–30 seconds.
5. Repeat 2–3 times per side.

Benefits:

• Improves posture
• Decreases stiffness in the front of the hip
• Helps reduce low back strain

3. Knee-to-Chest Stretch

This stretch gently mobilizes the hip joint and lower back.

How to Perform:

1. Lie flat on your back.
2. Pull one knee toward your chest.
3. Hold for 20–30 seconds.
4. Repeat with the opposite leg.

Benefits:

• Improves hip mobility
• Relieves tension in the lower back and gluteal muscles

4. Clamshell Exercise

This exercise strengthens the muscles that stabilize the hip and pelvis.

How to Perform:

1. Lie on your side with knees bent.
2. Keep your feet together.
3. Raise the top knee while keeping the pelvis stable.
4. Slowly lower.
5. Perform 10–15 repetitions.

Benefits:

• Strengthens hip abductors
• Improves pelvic stability
• Helpful for lateral hip pain

5. Glute Bridge

Strong gluteal muscles help support healthy hip mechanics.

How to Perform:

1. Lie on your back with knees bent.
2. Tighten your abdominal muscles.
3. Lift your hips toward the ceiling.
4. Hold for 2–3 seconds.
5. Lower slowly.
6. Perform 10–15 repetitions.

Benefits:

• Strengthens gluteal muscles
• Improves hip stability
• Supports proper movement patterns

Tips for Success

• Move slowly and with control.
• Stretch daily for best results.
• Strengthening exercises can be performed 3–4 times per week.
• Consistency matters more than intensity.
• Avoid pushing through sharp pain.

When to Seek Medical Care

Consider evaluation if you experience:

• Hip pain lasting longer than several weeks
• Pain that interferes with walking or sleep
• Weakness, numbness, or tingling
• Significant loss of range of motion
• Pain following an injury or fall

We Can Help

At Deseret Rock Pain Specialists, we evaluate and treat many causes of hip pain, including arthritis, bursitis, tendon injuries, nerve-related pain, and referred pain from the spine. Our goal is to help you move comfortably and get back to doing the things you enjoy.

Contact us today to learn more about your treatment options.