Hip & Pelvis Pain

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

5 Hip Pain Relief Stretches & Exercises You Can Do In Bed

Buy Hip Pain Relief WorksheetThese hip pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.

Hip pain can be from a number of reasons. Often our hips will be really stiff when we first wake up or after a long day on our feet. The stretches and exercises can easily be done in your bed.

The first two stretches are an active assisted (AA) hamstring stretch and a knee to chest stretch. These will help stretch the muscles that are connected to your hips/pelvis and help relieve pain and tightness.

Next pelvic tilts and bridges are a great way to not only loosen up the hip and pelvic area, but they also help strengthen your core muscles as well.

Finally, a straight leg raise (SLR) will help strengthen your hip flexor muscles.

Click here to learn more about reps, set, and frequency.

Related Videos:

7 Tight Hip Stretches

10 Best Hip Strengthening Exercises to Relieve Hip Pain

How to Use a TENS Unit for Sciatic Nerve Pain Relief

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Sciatic pain or sciatica is pain that radiates down the sciatic nerve. A TENS unit can be a good way to help relieve this pain.

It’s important to know where the sciatic nerve pain is originating from for the best treatment.

When the sciatic nerve is pressed, you might feel pain, numbness, tingling, shooting, or sharp pain. The nerve can get compressed at the spine or at the piriformis muscle. When it’s getting compressed at the spine, it can be from a herniated disc, stenosis, bone spurs, or degeneration. Once you know where the pain is originating from it is easier to target treatment areas.

Transcutaneous electrical nerve stimulation (TENS) can be a good way to help relieve sciatic pain so stretches and exercises can be done that are needed to help the healing process. When TENS is used at the spine, it’s best to not feel any muscle contractions.

Wireless TENS units are a great option for the back and spine area because you don’t have to worry about getting the cords tangled. The iReliev TENS / EMS wireless unit is not only wireless, but it also has 14 different modes to help you get the best option for pain relief. Their large pads also make it easy to place over a larger area, like your back, to get the best coverage.

TENS units have channels (usually one or two), each channel controls two electrodes. With a wireless unit, often the channel has one larger electrode for easier placement. If you are using a wired TENS unit, you want each channel to cross in an X pattern to get the best coverage.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

Greater Trochanteric Bursitis (Hip Bursitis) Pain Relief

Greater trochanteric bursitis, aka hip bursitis, can be very painful & debilitating. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles.

These stretches & exercises may help relieve the pain caused by Greater Trochanteric Bursitis.

Start off with stretching on the floor, bed, or couch. An IT band stretch with a strap and a figure four stretch are great ways to stretch out the IT band, TFL, and glutes to loosen up the hip area.

Next, for strengthening, a four way hip lying down for hip flexion, hip abduction, hip extension, and hip adduction will help balance and strengthen your muscles.

Hip rollouts in hooklying and clamshells are also great ways to strengthening the hip area.

Finally, a standing IT band stretch, or I like to call it the ballerina stretch, will help stretch the whole body from the ankles to the shoulders.

Related Videos:

Hip Pain Relief Exercises (4-Way Hip)

Hip Tendonitis Stretches & Exercises

Hip Pain Relief Stretches & Exercises

Hip pain can also cause pain in your back and knees. Loosening up the hip joint and strengthening the muscles around the area should help decrease the pain.

The first stretch and exercise are lying down. Stretching your hip flexors with a knee to chest stretch can decrease hip pain. Strengthening the hip flexors will also help stabilize the joint to reduce pain.

In standing, hip flexion/extension and hip abduction/adduction movements will help strengthen the muscles as well as increase mobility in the hip joint. Changing the speed can make it a different exercise for each.

Finally, a standing hip flexor stretch is a great way to stretch without having to lie down.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

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