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.
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.
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.
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 hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.
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.
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.
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.
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.
Greater trochanteric bursitis, or hip bursitis, can be very painful and debilitating. These stretches and exercises can help relieve hip bursitis pain.
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.
