6 Simple Exercises for Hip Pain Relief

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6 Simple Exercises for Hip Pain Relief

June 26, 2020


If you’re struggling with chronic pain and discomfort in or around the hip joints, you are not alone. The hips are an extremely common area for people of varying ages to experience injury, wear-and-tear, or a myriad of other pain conditions.

Because our team of pain management experts here at OK Pain Doc in Oklahoma City have extensive experience treating chronic hip pain with advanced nonsurgical treatment solutions, we have seen firsthand the positive difference light physical activity can make in patients struggling with hip conditions.

Although a variety of potential causes could be at play when it comes to chronic hip pain, gently exercising the hips is a highly effective way to fight back against the effects of injury, arthritis, and inflammatory issues.

Stretching Exercises For Hip Pain Relief

Deep stretching motions are a great way to relieve tension and stiffness in the muscles around your hip joints. We recommend doing one or two of these exercises a few times per week during times of less discomfort, such as right after a hot shower or bath.

Knee Lifts

  1. Start by lying down flat on your back with your legs resting straight in front.

  2. Slowly and gently pull your left leg toward your chest while keeping your right leg straight.

  3. Keep both hands on the knee as you pull, ensuring a safe and thorough stretch with your knee bent for about ten seconds.

  4. Take your hands off the knee and slowly return your leg to a straightened position.

  5. Repeat the exercise with the opposite leg up to ten times per knee.

Double Hip Rotation

  1. Lying on your back, gently bend your knees until your feet can rest flat on the ground.

  2. Slowly rotate your hips to the left while keeping your knees close together. Touch your left knee to the floor if possible.

  3. As you rotate your hips, turn your head to the right while keeping your shoulders flat on the floor.

  4. Hold this position for up to 30 seconds. Return to the starting position.

  5. Repeat this exercise by rotating your hips to the right while simultaneously turning your head to the left.

Butterfly Stretch

  1. Sit up straight on the floor with your knees bent outwards. Bring the soles of your feet together. Make them touch, if possible.

  2. Pull your heels as close to your body as possible.

  3. Gently lean forward while using your elbows to push the knees closer to the floor.

Strengthening Exercises For Hip Pain

This set of exercises is designed to strengthen the muscles surrounding the hip joint for improved balance and support. By enhancing muscle function through a disciplined regimen of resistance training (using low weights or body mass), pain can be reduced considerably.

If any of these exercises cause pain lasting longer than one hour after later, we recommend reducing your amount of repetitions accordingly.

Hip Extensions

  1. Stand up straight with your legs shoulder-length apart. Make sure your knees are fully straight.

  2. Extend both arms in front of you and grab onto a chair, wall, or table for support.

  3. Keep your left leg planted while gently lifting your right leg backward. Keep your right leg straight as you lift.

  4. When you’ve extended your leg as far as possible without discomfort, clench the buttock and remain in this position for about five seconds.

  5. Repeat the stretch with your left leg. Continue this exercise for about 10 reps per leg.

Mini Squats

  1. Stand upright with your legs shoulder-width apart. Make sure you have a sturdy surface, such as a wall, chair, or table in front of you to support your balance.

  2. Extend one arm out to the side and touch/hold onto your support object.

  3. Gently raise your right knee to hip level while keeping your left leg straight.

  4. Hold the position for one or two seconds and lower the right leg back to a standing position.

  5. Repeat with the left leg. Continue this exercise for five to 10 reps per leg.

Hip Flexions

  1. Stand with your feet shoulder-width apart. Use a wall, chair, or table for support, if necessary.

  2. Slowly lower your body by bending your knees until the knees rest directly above the toes. Be sure to keep your back straight and your feet flat.

  3. Freeze and maintain the position for a few seconds, then release and raise back up to a standing position.

  4. Repeat this squatting motion five to ten times.


Although carefully implementing stretching and strengthening techniques into your routine is a great way to reduce the symptoms of chronic hip pain, some pain conditions are simply too severe to be fully managed by exercise alone.

That’s where we come in. We pride ourselves in taking a comprehensive and fully-personalized approach to addressing chronic pain syndromes. Our state-of-the-art treatments are specially designed to harness the body’s natural healing qualities to boost the immune system and maximize your mobility.

If you’re ready to experience long-lasting pain relief and a restored quality of life, call us today to learn more about what OK Pain Doc can do for you.

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