Hip & Pelvis Pain Relief

These hip and pelvis pain relief stretches and exercises includes videos for Hip Pain in general as well as more specific things like Hip Bursitis, IT Band Stretches, SI Joint Dysfunction, Hip Flexor stretches, and PNF exercises. Watch as Doctor Jo demonstrates a variety of physical therapy exercises and stretches for hip & pelvis pain relief.
Modified Piriformis Stretch
A piriformis stretch is great for your piriformis muscle and also your glutes. It can help with hip tightness and is often a great stretch for sciatica and sciatic type pain. This stretch can sometimes be difficult if the hip is tight. But here is a great way to modify the piriformis stretch to get some hip pain relief.
Tight Hip Stretches
Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.
Relieve Hip Pain in Bed
These hip stretches and exercises in bed are a great way to help relieve hip pain in the morning before getting up, and/or when going to bed at night. And they don’t necessarily need to be done in bed, they can also be done on the couch or floor.
Hip Osteoarthritis Pain Relief
Hip osteoarthritis (OA) can cause pain in the hips, back & knees, and it can pain when walking. These are moderate hip osteoarthritis exercises, so if they are too difficult, check out my beginner hip osteoarthritis exercises.
Pelvic Floor Exercises
These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it's best to start with a little and slowly work up.
Hip Pain Relief Stretches
Hip pain can make it difficult to perform everyday activities. Here are three of my favorite hip stretches to help relieve hip pain and tightness.
Hip Pain Relief
Hip pain can make it difficult to perform everyday activities. Here some of my favorite hip stretches and exercises to help relieve pain and tightness.
Si Joint Pain
SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it’s usually on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain exercises to help provide relief.
Hip Strengthening Exercises
These 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.
Tight Hip Relief
Tight hips can be a real pain! The hip muscles can get tight for many reasons, and it's often painful to stretch and/or strengthen them. Isometric exercises can be a great way to help relax tight hip muscles and help strengthen them at the same time.
Hip Pain Relief
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.
TENS Unit for Sciatic Nerve Pain
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.
Hip Pain Relief
Therapeutic Yoga is a great way to help relieve hip pain by incorporating physical therapy and yoga. Trudy, a fellow PT and registered yoga teacher from HEAL Wellness and Therapy, stopped by to guide me through some stretches and exercises for the hip.
Hip Arthritis Relief
The biggest myth about hip arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. In fact, one of the most beneficial exercises for hip arthritis pain relief is the lunge. Lunges are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
Hip Osteoarthritis Pain Relief
Hip osteoarthritis or hip arthritis can cause pain in the hips, back, and knees. Sometimes standing exercises may be too difficult or painful, so here are some seated exercises that may help.

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