Best Hip Pain Relief Exercises

Best Hip Pain Relief Exercises

Hey, I hope you are having a great weekend!

I know it has been a little while since I sent out a video on great exercises relating to a common pain that you may have. But today, I have one for you.

The pain that I am focusing on is hip pain. Based on my experience, there a lot of people who silently suffer from hip pain. Take a look at the top 4 exercises to help you relieve hip discomfort below. Give these exercises a go!

Enjoy the article and watch the video where I go through things in detail. If the article or the video below does not apply to you, feel free to share this with your family, friends, colleagues or someone you know who is suffering from hip pain.

Talk to you soon!

~ Rick


In today’s video, I wanted to go through the best hip pain relief exercises.

Best Hip Pain Relief Exercises

CLICK HERE to watch the YouTube video.

I’ll get Andrea to demonstrate.

1. Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch - Hip Pain Relief Exercises

Kneeling Hip Flexor Stretch

Kneel on one knee, so your front leg and back leg are at 90 degrees. Tighten up your abdominal area and glutes, then bring your hips forward. You should feel a light stretch in front of your thigh. You can intensify the exercise by bringing your arm straight up over your head. Stretch out your right side by bringing that arm overhead. Hold the stretch for 20 seconds and do it twice on each side. Alternate back and forth, going through the kneeling hip flexor stretch in order to stretch out the quads and the hip flexors. This will also decrease how much tension is on the hip because when the quads and the hip flexors are tight, they pull and irritate the hip joint, leading to pain.

2. Wall Hamstring Stretch

Wall Hamstring Stretch - Hip Pain Relief Exercises

Wall Hamstring Stretch

In the example above, we use a chair, but this stretch is best done with a wall. Lie down, relaxing your arms and neck with your head in a good position. Place your leg up against the wall or chair, looking for a light stretch in the hamstring area. Hold for 20-seconds twice on each side for a light stretch.

3. Standing Back Arches

Standing Back Arches - Hip Pain Relief Exercises

Standing Back Arches

Stand tall with your feet slightly more than hip-width apart and legs straight. Put your hands on your hips and then arch back, bringing your hips forward. The goal is to increase movement in the hip, like hip extension, which often is lost in people with hip pain. We are also working on improving the low back movement. Often, people with hip pain have poor lower back movement, and that poor lower back movement leads to more stress on the hip, causing more hip pain. Do 5 repetitions with a smooth controlled movement, holding for a second or two at the end position. If it feels good, progress up to 10 repetitions.

4. Way Hip Foam Rolling

Way 1 - Outer Part of the Hip - Hip Pain Relief Exercises

Way 1 – Outer Part of the Hip

Use a foam roller to roll through the IT band or outer part of the hip. Often, this area is tight and this tightness pulls the pelvis and the hip, leading to more hip pain. Move from just above the knee joint to just below the hip, rolling up and down or self-massaging that IT band to loosen it up. Go through 5 repetitions up and down for a total of 10 repetitions. Your movements should be smooth and controlled, using whatever pressure you can manage.

Way 2 – Front of the Hip

Way 2 – Front of the Hip

Roll just below the hip joint, up to just above the knee joint, and then come back down. Move up and down five times, working your quadriceps on that hip flexor. We are doing this to relieve the tension in the muscle so there’s less pulling on the hip joint and less pain happening in the hip.

Way 3 – Hamstring

Way 3 – Hamstring

Work from the sit bones down to just above the knee to loosen up your hamstring. Most of the time, this area is tight, which pulls the pelvis, leading to hip pain. Do this in a smooth controlled movement, five times up and down for a total of 10 repetitions. We are looking for light sensitivity. It should be a little bit uncomfortable as we try to loosen things up.

Give those four hip pain-relieving exercises a go. I am certain that these exercises will drastically help your hip and overcome your hip pain.

Take care!

Rick Kaselj, MS

If you want to overcome or prevent back and lower body injuries, then click here to check out the Best Gluteus Medius Exercises program.

Best Gluteus Medius Exercises