Best Lower Back And Hip Pain Exercises For Seniors

Have you ever felt pain in your hip when you stand up or during any activity? Hip pain is common at all ages because the hip joint is an important joint needed for daily activities. Strenuous activity, medical reasons, or external accidents can cause hip pain. This can be painful and uncomfortable and reduce your ability to live a comfortable life. You can manage hip pain at home through simple rest, medical intervention, and alternative treatments such as physical therapy. Read on to learn more about simple home remedies for hip pain.

10 Best Hip Pain Exercises
How Do I Get Instant Relief From Hip Pain?
The Final Say
FAQs
References

Also Read: Top 8 Functional Fitness Training Exercises For Beginners

10 Best Hip Pain Exercises

Here are the top 10 exercises for hip joint pain:

Exercise	Benefits	Duration/Frequency
Hip Flexor Stretch	This is a hip exercise for ladies. It improves flexibility, reduces tightness in the hip flexors, and alleviates lower back pain.	Hold for 30 seconds, 3-5 times
Glute Bridges	These stretches for hip pain strengthen the glutes and lower back, improve hip stability, and relieve lower back pain.	10-15 reps, 2-3 sets
Piriformis Stretch	Reduces tension in the piriformis muscle, alleviates sciatic pain, and improves hip mobility.	Hold for 30 seconds, 3-5 times
Hip Abduction	This hip exercise for women strengthens hip abductors, improves balance and stability, and reduces hip pain.	10-15 reps, 2-3 sets per side
Clamshells	This hip joint exercise strengthens glutes and hip abductors, improves hip stability, and helps with knee alignment.	10-15 reps, 2-3 sets per side
Standing Hip Extension	Strengthens glutes and hamstrings, improves hip stability, and alleviates hip and lower back pain.	10-15 reps, 2-3 sets per side
Seated Butterfly Stretch	These sciatica hip pain exercises can improve the flexibility of the inner thighs and hips, reduce hip tightness, and alleviate discomfort.	Hold for 30 seconds, 3-5 times
Lunges	Strengthens quadriceps, glutes, and hamstrings improves hip flexibility and stability.	10-15 reps, 2-3 sets per side
Supine Figure 4 Stretch	Reduces hip and lower back tension, alleviates sciatic pain, and improves hip mobility.	Hold for 30 seconds, 3-5 times
Fire Hydrants	Strengthens glutes and hip abductors, improves hip stability, and reduces lower back pain.	10-15 reps, 2-3 sets per side

Also Read: 7 Best Tips And Exercises To Lose Weight At Home Naturally

How Do I Get Instant Relief From Hip Pain?

You can opt-out of the following things to get fast relief from hip pain:-

1. Physical therapy

It can help prevent inflammation and improve range of motion. It also strengthens the muscles around your joints.

2. Medicines

Another good option is to take the help of medication to get instant relief from hip pain. Some good non-steroidal anti-inflammatory drugs include

ibuprofen. Corticosteroids and opioids may be recommended for more severe cases.

3. Hot And Cold Therapy

It is another excellent way to relieve hip pain. This heat or cold therapy can reduce inflammation, improve circulation, relax muscles, and temporarily relieve discomfort.

4. Exercise And Stretching

Doing some easy-to-do stretching exercises targeting hips can help increase flexibility while strengthening the muscles around the joint, improving its support.

5. Massage Therapy

It is another effective home remedy for hip pain relief. It promotes blood circulation throughout the body, which helps reduce inflammation while relaxing tight hip muscles surrounding the joint.

6. Acupuncture

It is an old Chinese practice that involves either inserting thin needles into specific points or simply pressing the points by fingertips on the body to relieve pain.

7. Get some rest

Rest is vital for hip recovery. Rest can help joints recover and reduce inflammation. Lying down and sitting comfortably can help reduce inflammation and pain.

The Final Say

Hip pain or hip joint pain can be caused by damage to the pelvic joints, cartilage, or surrounding muscles and can significantly affect one's ability to perform everyday activities. Prevention is key to avoiding hip pain and possible complications requiring surgery. Getting enough sleep, eating healthy, staying active, and exercising can help reduce inflammation levels and the risk of hip injury and pain.

FAQs

1. Is walking good for hip pain?

Yes, Walking helps keep your hips healthy by increasing blood flow, which provides more oxygen and nutrients needed for healing.

2. What is the quickest way to relieve hip pain?

Some of the fastest ways to relieve hip pain are:

Taking proper rest
Using heat or cold therapy
Using pain relievers
Using ointments
Using Muscle relaxant

References

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10 Best Lower Back And Hip Pain Exercises For Seniors

Lalita Vishwakarma

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