Hip pain can be caused by a variety of conditions and injuries, including osteoarthritis, rheumatoid arthritis, bursitis, tendinitis, strains, and sprains. Treatment options may include physical therapy, medication, and in some cases, surgery. It is best to consult with a doctor or physical therapist to determine the cause of your hip pain and develop an appropriate treatment plan. They may also advise some lifestyle changes and exercise as well to help alleviate pain.
Here are eight (8) stretches that may help alleviate hip pain:
1. Pigeon Pose.
Start on all fours, bring your right knee towards your right hand and place it on the floor behind your right wrist, with your right ankle near your left wrist. Slowly slide your left leg back and extend it behind you, keeping your knee straight. Lower your hips towards the floor and hold the stretch for 30 seconds to a minute. Repeat on the other side.
2. Lizard Pose.
Start in a high plank position, bring your left foot to the outside of your left hand, while keeping your foot flexed. Lower your hips towards the floor and hold the stretch for 30 seconds to a minute. Repeat on the other side.
3. Butterfly stretch.
Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press down on your knees to increase the stretch in the inner thighs. You can also gently lean forward from the hips to stretch the front of the hips. Hold the stretch for 30 seconds to a minute.
4. Seated forward fold.
Sit on the floor with your legs straight out in front of you. Reach forward and try to touch your toes. If you can’t reach your toes, grab your shins or ankles and hold the stretch for 30 seconds to a minute
5. Knee to Chest stretch.
Lying down on your back, bring your knee up to your chest and use your hands to pull it in tighter. Hold the stretch for 30 seconds to a minute. Repeat with the other leg.
6. Cat-Cow Stretch.
Start on your hands and knees. Arch your back and tilt your head down as you exhale (like a cat). Then, round your back and lift your head as you inhale (like a cow). Repeat for several reps.
7. Child’s Pose.
Start on your hands and knees, sit back on your heels, and stretch your arms forward. Hold for 30 seconds to a minute.
8. Hamstring Stretch.
Sit on the floor with both legs straight out in front of you. Bend one knee, and put the sole of the foot on the thigh of the other leg. Lean forward from the hips to stretch the hamstrings. Hold the stretch for 30 seconds to a minute and repeat with the other leg.
It’s important to do these stretches gently and not to push beyond your limits. It’s also important to consult with a physical therapist to know the right stretches, frequency and intensity suitable for your condition and to know when to stop or avoid certain stretches if they increase the pain.