Stretches for hip/back/leg pain

harringtonen

I'm very new to exercising. I have been trying to alternate between exercise bike/treadmill, bodyweight strength training (squats, pushups, planks), some light dumbbell lifting (5-8lbs) and hiking. Recently I started to get pain in my hip. Does anyone have an idea of what exercise is causing it?

What are some good stretches for hip pain? I have done some chiropractic leg exercises and hip/leg yoga from YouTube. They seem to help but I am working overtime at my desk job and the sitting is not helping.

Lizarking

Well, it's hard to recommend because you may be participating in a pain-causing activity (poor form squats, poorly fitted bicycle) that said, check out DeFranco's agile 8 or limber 11. That usually fixes folks up.

itsbasschick

when i developed hip pain, i was doing bodyweight squats and lots and lots of fast walking. turned out i developed bursitis that needed rest, steroids and ice to avoid becoming worse. it could also be your chair's cushioning or the amount you're sitting.

fitbethlin

Hip pain is a pretty general term, so I'm not sure what specific area hurts.

In general though, my back pain and hip tightness (desk job!) has been really helped by doing a 20-minute hip opening yoga routine 4-5 times per week. (Something like this: https://www.youtube.com/watch?v=nBmwPjZ_B3w I certainly can't do them like the lady in the video, but even half-way getting it done has improved my flexibility and back pain.) I really like the Limber 11 mentioned above when I remember to do them (https://www.bodybuilding.com/fun/limber-11-the-only-lower-body-warm-up-youll-ever-need.html)

Might be worth going into a reputable massage place for a sports massage, or even find a chiro or a Rolfing professional if the pain keeps getting worse or doesn't get better. I've used all three and they've all helped identify things in my hips that were causing me problems. They all encouraged me to get up more at work and do some hip flexor stretches during the day, so I try to do that too.

twistedingenue

Where in your hip do you feel pain? Inside the hip? Along the side of your leg? Around the butt region? Does it feel muscular or joint? Is there a click or pop? There are a lot of variables here!

I have chronic trochanter bursitis. That sort, you'd feel more in your thigh and down your IT band. Your skin would likely be hot to the touch and you might be able to feel the inflamed bursa sac. For that, when it flairs up, it's active rest (no staying in one spot for too long), ice, and anti-inflammatory. Since I will always be prone to it, and steroids are a bad idea for me, I take a lot of preventative measures to reduce how long and how severe the flair-ups are.

In addition to the hip-openers above, get a foam roller and work out your IT band. You'll curse my name but it is so helpful.

harringtonen

Thanks everyone! The exercises really helped. I wasn't able to get through all of the limber 11 exercises because I didn't have the equipment and but the ones I was able to do really helped. The yoga video was a godsend. It really helped and it was right on my level. Sometimes if I try to do yoga beyond my level I end up with pain in a different part of my body at the end.

The pain seems to move. There is a dull ache in my lower pain and a slightly more pronounced ache below my left buttock and thigh that sometimes goes down my left leg. This is actually a drastic improvement from yesterday and the day before. I am hoping that by stretching out my whole lower body and active rest I can avoid going to the doctor but if it persists I will go.

Chieflrg

There is absolutely no way we can give you solid advice why you have hip pain by you just asking. Just too many possibilities.

Best to find a strength coach/trainer or a doctor that has a good understanding of strength training anatomy and go from there.

kenyonhaff

How good and what shape is your footwear in? A lot of back hip and knee issues are the result of unsupportive shoes or old shoes.