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 Best Sciatica Stretches for a Herniated Disc

In addition to a herniated disc, sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a herniated disc.

The first stretch is going to be on your stomach or in prone. Prone props are a great way to help “push” the disc back into place. Sometimes you get increased symptoms, but they should subside once you stop.

Next is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and it also help if you are having pain from a herniated disc. You can modify it if needed.

The last three stretches, are really nerve glides or neural flossing. If you have sciatic pain from a herniated disc compressing on the nerve, glides can help loosen or free the nerve. It also helps if there is some scarring on the nerve. Be careful with these because nerves are very fragile, so less is more.

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10 Best Hip & Knee Pain Strengthening Exercises

These hip and knee strengthening exercises are my favorites, and they will progress from fairly easy to a little harder, so there should be some that work for you.

The first two exercises are hip flexion and hip internal rotation. These are a good way to focus on the hip muscles, but not with too much resistance to start.

Then you will do hip abduction with a band and hip adduction with a ball squeeze. These are also very important to keep the pelvis and SI joint in alignment, so sometimes people feel a little pop with these.

Now getting a little harder, you will go back to the seated hip flexion, hip internal rotation and now hip external rotation too, but now use a band at your feet. This will help activate other muscles and get them working together.

The last three exercises are a progress of sit to stand or squats. First you will do them without resistance, then with a band, and then with a ball squeeze. Make sure you are using correct technique for this movement.

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10 Best Hip Strengthening Exercises to Relieve Hip Pain

Purchase Hip Exercises WorksheetThese hip exercises are great for strengthening your hips to help relieve hip pain. They go from lying down to sitting down to standing up and range from pretty easy to hard depending on your injury.

The first hip exercises are pelvic tilts, bridges, and clamshells. These are great for strengthening your pelvic muscles, glutes, and hamstrings.

Then there is the 4 way hip lying down. This is hip flexion (straight leg raise), hip abduction, hip adduction, and prone hip extension. These are great for all the muscles around the hip including, gluteus medius and gluteus maximus, IT band, hamstrings, hip flexors, and others.

Now for sitting you will do a seated hip flexion and a squat at your chair. These are great because you can do them at work, or if you have been sitting for a long time.

The final hip exercise is a lunge. It sounds pretty simple, but if done right, it can be pretty challenging. You don’t have to bring your knee all the way to the floor, and you can use a target if you need one.

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10 Best Hip Stretches for Hip Pain Relief

Purchase Hip Stretches WorksheetHip stretches can help relieve pain in your hips and your low back as well. For most stretches, you want to try to hold the stretch for 30 seconds, and do three of them on each side.

The first stretch is a pelvic tilt. This is an exercise and a stretch since it loosens up the pelvis and core muscles as well as strengthens them. It’s a great one to start with.

The next stretches are the butterfly stretch, the cat/dog stretch, and a glute figure four stretch. These do a great job of stretching muscles around the hip including the adductors or groin area, low back muscles, hip flexor muscles, and your glutes and piriformis.

The next stretches are for the hamstrings and the hip flexors. When these are tight, they can tilt the pelvis one way or the other causing pain in the hips and low back.

The IT band and the quads are often not stretched well, and can cause pain and imbalances in the hips.

The prayer stretch is a great whole body stretch as well as a great stretch for your low back, hips, and glutes.

The last stretch is for the quadratus lumborum (QL). People often forget about this muscles or don’t know it’s roll in the hips and pelvis. Don’t forget about this one.

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