These hip pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night. Buy a worksheet with these stretches & exercises at: https://www.askdoctorjo.com/hip-pain-relief-bed-worksheet
Hip pain can be from a number of reasons. Often our hips will be really stiff when we first wake up or after a long day on our feet. The stretches and exercises can easily be done in your bed.
The first two stretches are an active assisted (AA) hamstring stretch and a knee to chest stretch. These will help stretch the muscles that are connected to your hips/pelvis and help relieve pain and tightness.
Next pelvic tilts and bridges are a great way to not only loosen up the hip and pelvic area, but they also help strengthen your core muscles as well.
Finally, a straight leg raise (SLR) will help strengthen your hip flexor muscles.
Want to know more about reps, set, and frequency? Watch this video: https://www.youtube.com/watch?v=Uo2Bz7F339I
Related Videos:
7 Tight Hip Stretches:
https://www.youtube.com/watch?v=7I4cKIK29O4&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE
10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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5 Hip Pain Relief Stretches & Exercises You Can Do In Bed:
https://www.youtube.com/watch?v=vfLRFxr9bJ0
https://www.askdoctorjo.com/hip-pain-relief-bed
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
Lower Back Pain Go Away
Having low back pain is not as simple as resting it in order for the pain to go away. In some extreme cases, you will find yourself unable to get up because of the unbearable pain that not only stays on your low back area but also radiates towards your feet. Low back pain is not something that you should take lightly.
Wrong Biomechanics: The Key to Low Back PainYou were passing by a familiar street when a friend called out to you, asking for help. One of the wheels of his car was stuck along the sidewalk of the street. To be able to release the car, you have to give the car some nice hoisting to free the wheel. You offer some help and started lifting the car by the rear. With one large effort, you were able to do the task successfully. However, after lifting, you suddenly felt the sharp pain that is shooting along your low back area. This type of pain radiated to the other parts of your back, causing you to grimace and cry out in pain. In addition to that, you heard and felt a popping sound the moment you lifted the read of the car. This is one good example of the typical ways on how people acquire low back pain.
A Possible Cause For Your Knee and Back PainHave or do you suffer from back or knee pain? I find that nearly all of the time that this is due to a postural imbalance of the body somewhere. I will talk about this in my article.
Why Your Back HurtsMillions of Americans experience low back pain or neck pain at any given time. When your back hurts bad enough for long enough a normal life becomes impossible. In the past, a patient suffering with a bad back was usually given pain medications or injections, instructed to refrain from physical activities, referred for physical therapy, and when they weren’t progressing they were sent for spinal surgery or simply told to learn to live it.
Lower Back Pain Cause: Tight HamstringsThe many muscles of the body work together and affect each other; a problem in one body part can manifest in another. Learn how tight hamstrings can cause lower back pain.
