Relieve SI Joint Pain with 3 Simple Exercises

Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.

Hip osteoarthritis (OA) can be very painful and make the hips stiff. Often simple exercises will help gain movement in the hips and reduce pain. These 5 hip exercises, which can be done lying down, may help.

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.

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.

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.

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.

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.

Greater trochanteric bursitis, aka hip bursitis, can be very painful & debilitating. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles.

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.