How to Relieve Hip Pain

May 19, 2021

Hip pain is one of the most common chronic pain and generally refers to the pain in or near the hip joint. Hip pain may be caused by certain conditions, strain or other injuries rendered during workout programs. In fact, many people are disturbed by hip pain, so, in this article, we will give you some hip pain relieve exercises to help you fix this problem.

What causes a hip pain? You need to know that the flexibility of hip muscles and mobility of hip joints are the two factors that determine whether you have good hip or not. So, for some common hip pains, stretching is the most effective way to relieve hip pain. And also, for some long-term muscle soreness. Therefore, in order to improve hip performance and relieve hip pain, what we need to do is to active hip muscles.

Foam Roller Lower Back Rolling

A foam roller is a "modern fitness tool" that provides a great self-massage therapy for you wherever you are. It is great for relieving muscle tension, soreness and even strain. Actually, there are many types of foam rollers in the market such as hollowed foam roller, vibrating foam roller and more, among which the textured foam rollers with 3D massage points or soft spikes are well-recommended because it is able to stimulate trigger points and deeper muscle tissues.

Inner Thigh Muscle Stretch

Stand straight, bend the knee of the unstretched leg to lower the center, and move the body to this side, repeat 2 times for 25 seconds;FOAM ROLLER

Then change to the other side;

Intermediate repeat 3 times for 35 seconds each, advanced repeat 4 times for 50 seconds each;

Legs Bending Stretch

Knee on a yoga mat, slide the supporting leg on the mat toward the other foot for maximum stretch, repeat 2 times for 25 seconds then change to the other side;

The intermediate repeat 3 times for 35 seconds each, the advanced repeat 4 times for 50 seconds each;

Butterfly Pose

Sitting on a yoga mat, Use your elbow to press outwards to keep your knees further apart, but throw the soles of your feet together;

Beginner repeat 2 times 20 seconds each;

The intermediate repeat 3 times for 25 seconds each, the advanced repeat 4 35-second repetitions;

Psoas Stretch

Lying on your bed with your leg dangling;

Lower the free leg to the maximum hip extension, hold the other leg and keep it at the hip;

Flexing the hip, the knee of the lower leg must be fully extended, hold for 25seconds;

Beginners repeat 2 times for 25 seconds each, the intermediate repeat 3 times for 30 seconds each, the advanced repeat 4 times for 45 seconds each;

Legs Cross Piriformis Stretch

Slowly bend the knee of the supporting leg while pushing the other leg outwardly so that the sole of the foot is out of contact with the support and the outside of the ankle takes over the support function;

Beginners repeat 2 times 20 seconds each, the intermediate repeat 3 times for 25 seconds each, the advanced Repeat 4 times for 30 seconds each;


In conclusion, It should be noted that for individuals who used to sit for more than 80 hours a week need to do more workouts. In order to improve hip performance and relieve hip pain, a regular home workout plan is needed.