Overcome Front-Of-Hip Pain

Dr. Alyssa Kuhn, physiotherapist, demonstrates how:

One, two, three…

One kind of pain affects a lot of related things: hip pain has an impact on everything that’s connected to the pelvis, which is basically the rest of the body, but especially the spine itself. For this reason, it’s critical to keep it in as good condition as possible.

Two primary causes of hip stiffness and pain:

• Anterior pelvic tilt due to posture, weight distribution, or pain. This tightens the front muscles and weakens the back muscles.
• Prolonged sitting, which tightens the hip muscles due to inactivity.

Three exercises are recommended by Dr. Kuhn to relieve pain and stiffness:

• Bridge exercise:
  • Lie on a firm surface with your knees bent.
  • Push through your feet, engage your hamstrings, and flatten your lower back.
  • Hold for 3–5 seconds, relax, and repeat (10–20 reps).
• Wall exercise with arms:
  • Stand with your lower back against the wall, feet a step away.
  • Tilt your hips backwards, keeping your lower back in contact with the wall.
  • Alternate lifting one arm at a time while maintaining back contact with the wall (10–20 reps).
• Wall exercise with legs:
  • Same stance as the previous exercise but wider now.
  • Lift one heel at a time while keeping your hips stable and your back against the wall.
  • Practice for 30–60 seconds, maintaining good form.

As ever, consistency is key for long-term relief. Dr. Kuhn recommends doing these regularly, especially before any expected periods of prolonged sitting (e.g. at desk, or driving, etc). And of course, do try to reduce, or at least break up, those sitting marathons if you can.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

How To Stop Pain Spreading

Take care!