5 Simple Exercises for Hip Pain Relief

5 Simple Exercises for Hip Pain Relief

Do these, and hip pain will go away

In this post, you’ll learn how to get hip pain relief through simple exercises.

If you’ve ever been on the receiving end of hip pain, you’ll know all too well just how awful it can be. 

Hip pain can affect every aspect of your life and can make things miserable if you aren’t careful. 


Despite being such a painful condition, hip pain is something that affects a vast majority of people at some point in their lives. 

Just to make matters worse, hip pain and discomfort can be caused by a whole variety of different things. 

Hip pain is a result of many factors. Some of these include aging, injury, muscular strain, arthritis, or chronic inflammation. , 

In extreme cases, surgery is the only way to fix hip pain. For example, getting a hip replacement.

Here’s the thing though:

In most cases, people often manage the pain with painkillers and anti-inflammatories. These medications only mask the pain, though, they don’t treat it. 


In today’s article, we’re going to be looking at 5 simple exercises for hip pain relief. 

1. Knee Lifts

The first exercise we have for you today is the knee lift. 

Knee lifts are very simple to perform, they can be done anywhere, and they don’t take much time at all. 

They are ideal when looking to reduce hip pain and improve mobility.

Here’s what to do: 

  • Begin by laying down flat on your back on an exercise mat if possible. 
  • With both legs extended flat, slowly pull your right knee up towards your chest, making sure to keep the left leg flat. 
  • Grab the knee with both hands and slowly but firmly pull it inwards as close to your chest as you can reach. 
  • Hold for 10 seconds. 
  • Release the leg and repeat the process with your left leg. 

2. Hip and lower back stretches

Stretches can make tight hips flexible. This next exercise is perfect for those of you suffering from back and hip pain and a lack of mobility. 

Here’s what you need to do: 

  • Lay down flat on your back on the floor 
  • Slowly bend your knees bringing them upwards and towards your body until the soles of your feet are flat on the floor.
  • Now, using both of your hands, slowly pull your knees in towards your chest. 
  • Take a deep breath and as you exhale, bring the knees closer to your shoulders. 
  • Hold for 30 seconds once you have them as far as you can go
  • Slowly return to the starting position and repeat a further 3 times. 

3. Hip Flexion

This is perhaps the simplest exercise on our list today, but don’t let that fool you, because it is also one of the most effective. 

Ideal for hip mobility and pain relief, here’s what to do: 

  • Start by standing up straight with one arm outwards, holding onto a flat surface for support. 
  • Next, slowly bring your right knee up in the air until it is level with your hips, or as high as you can get it, with the left leg firmly on the floor. 
  • Hold for a second, return the leg to the floor, repeat with the left knee, and alternate as necessary. 

4. Mini squats

Mini squats are ideal because not only can you improve your hips with them, you can also help to significantly improve your glutes and legs. 

Related: These Hip Exercises Will Make Your Lower Body Strong

Here’s what to do: 

  • Stand up straight with your feet slightly wider than shoulder-width
  • Keeping the head up and the back straight, slowly squat down and lower your body by bending your knees until they stop just shy of 90-degrees. 
  • Hold for a second and slowly return to the start position and repeat for as many reps as needed. 

5. Hip extensions

Finally, we have hip extensions. This is one of the exercises that can provide hip pain relief over time.

This exercise is perfect for warming up the hips before exercise and gently improving the range of motion. 

Here’s what to do: 

  • Begin by standing up straight with your legs shoulder-width apart. 
  • Now, extend both of your arms out in front of you and firmly steady yourself on a table or a chair, or wall for support.
  • Keeping your left leg straight, lift your right leg and extend it out back behind you, making sure to keep your knee straight. 
  • Lift your leg as high and as far as you can go, and hold for a second before returning to the starting position. 
  • Repeat with the left leg and alternate for as many reps as required.