7700 Kowaliga Road, Eclectic AL

Find Relief from Lower Back and Hip Pain with These Simple Exercises

Relieve Your Sacroiliac Joint Pain

Are you struggling with persistent lower back pain that spreads to your hips or glutes? You might be dealing with a common issue related to the sacroiliac (SI) joint, a critical connection between your lower back and pelvis. When this joint is irritated, it can cause pain in the lower back, hips, and even down into your legs, making everyday tasks challenging.

Who experiences this type of pain? It’s common in people during pregnancy, after a recent fall, in runners, and in those with arthritis. While medication and rest can help, physical therapy exercises are a proven way to relieve pain and regain mobility. In this guide, we’ll break down some causes of lower back and hip pain and walk you through a few simple exercises to help you feel better.

Exercises for Lower Back and Hip Pain Relief

Try these exercises, which focus on strengthening and stretching the muscles around the SI joint. By building strength and stability here, you can reduce pain and improve your ability to handle daily activities.

  1. Foam Rolling or Tennis Ball Release
  2. Doorway Assisted Stretch
  3. Captain Morgan Stretch
  4. Glute Bridge
  5. Side-lying Hip Adduction
  6. Deadlift
  7. Staggered Stance Deadlift

How to Use These Exercises: Perform each exercise once daily, aiming for 3 sets of 10 repetitions. Regular practice will help increase flexibility and relieve tightness in the lower back and hip area.

Take Your Pain Relief a Step Further

If these exercises start to relieve your symptoms, consider exploring our complete Low Back Program, a 10-week course designed to reduce pain and improve mobility. This program includes a mix of targeted exercises, expert guidance, and valuable information to help you understand and manage your pain long-term. Visit our website to learn more and take the first step toward a pain-free life.

Check out our Back Mobility Program

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