5 Hip Pain Relief Stretches & Exercises You Can Do In Bed
These 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.
When the hips are stiff and tight, exercises can help loosen up the area to make the muscles more relaxed. These exercises start with some easier isometrics and progress to a little harder.
Often tight hip flexor muscles can cause hip pain. My favorite stretch for this area is a modified hip flexor stretch. It’s great for the hip, knee, and back area.
Hip pain can make it difficult to perform everyday activities. Here are three of my favorite hip exercises to help strengthening the muscles, relieve pain, and reduce tightness.
Stiff and tight hips can be caused by many things including arthritis, an injury & overuse. When the hips tighten up, it can also lead to low back pain and/or knee pain. These stiff hip stretches may provide 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.
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.
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.
These 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.
