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.