Struggling with that nagging lower back and hip pain? Our members would say you’re not alone. Lower back and hip pain are common complaints, often making even the simplest movements uncomfortable.
Fortunately, this pain often has identifiable causes and is addressable with proper education, exercises, and alignment practices.
In this guide, we’ll break down why you’re experiencing pain, what symptoms to look for, and—most importantly—how to fix lower back and hip pain.
Understanding the Causes of Lower Back & Hip Pain
1. Poor Posture and Muscle Imbalances
Blame gravity. Blame your job. Blame the hours you slouch and sob.
Oh, but wait—that’s not going to fix your issues. Let’s get you educated instead.
Over time, our posture and daily habits (like sitting hunched over a laptop or crossing one leg over the other) can create muscle imbalances. These imbalances lead to tightness in some muscles and weakness in others, setting the stage for joint misalignment and lower back and hip pain.
2. Weak Core and Glutes
If your core muscles and glutes aren’t doing their job (ahem… you must put them to work, darling), your back muscles tend to pick up the slack, leading to increased stress on the spine and hips. A weak core can cause an anterior pelvic tilt, where the pelvis tips forward, increasing pressure on the lower back and hips.
3. Joint Dysfunction
Your hips and spine are designed to work together like a well-oiled machine. But when one part is out of sync (for instance, due to a hip impingement or sacroiliac joint dysfunction), it can lead to compensations and pain in both areas. Recognizing the root causes of joint issues is crucial to finding effective pain relief.
4. Nerve Compression (e.g., Sciatica)
Lower back pain that radiates down to your hip and leg? This could be nerve-related, especially if there’s tingling, numbness, or a shooting pain down the leg. Sciatica often stems from compressed or irritated nerves due to issues like a herniated disc, spinal stenosis, or piriformis syndrome (aka pseudo sciatica).
5. Overuse or Strain from Physical Activity
Whether from high-intensity sports or just overdoing it on leg day (psst: don’t overdo it on any day), overuse or strain can easily aggravate the muscles around the lower back and hips.
Symptoms of Lower Back & Hip Pain
Recognizing symptoms can help pinpoint the root cause, so here are a few indicators to look for:
- Sharp, Shooting Pain: Likely indicates nerve involvement, especially if it radiates down the leg.
- Dull Ache: Often muscular in origin, this type of pain might increase with prolonged sitting or standing.
- Stiffness or Reduced Range of Motion: Common with joint dysfunction or muscle tightness.
- Tingling or Numbness: Usually points to nerve compression, such as with sciatica.
- Weakness in the Glutes or Core: This can lead to compensations in the lower back, worsening the pain over time.
How to Fix Lower Back & Hip Pain: Effective Solutions
Here’s where we get into the good stuff: solutions. It’s easy to want quick fixes (we’ve been there), but these long-term strategies restore balance, strength, and mobility for effective, lasting pain relief.
1. Strengthen the Core and Glutes
Your lower back and hips rely heavily on a strong core and glutes. Strengthening these areas not only stabilizes the pelvis but also reduces the strain on the spine. Two exercises that are great for this are:
- Glute Bridges: Great for activating the glutes and improving hip stability, when done properly.
- Planks and Side Planks: Effective for core stabilization, particularly for the obliques which help support your hips.
Both our Back & Core and Hips & Glutes programs provide education and guidance on building core and glute strength, targeting the muscles responsible for stability and proper alignment.
2. Improve Posture and Alignment
Assess how you sit, stand, and move daily. Are you hunched forward? Sitting with crossed legs? By becoming more aware of your body and aligning your posture throughout the day, you’re giving your muscles a break from compensating.
We cover posture correction in all our programs, so if you’re ready to stop guessing and start correcting, our extensive video catalog and MoveU coaches can help you build and maintain optimal alignment.
3. Stretch Key Muscle Groups
Targeted stretching can ease muscle tension and reduce pain temporarily. Focus on these areas:
- Hip Flexors: Tight hip flexors can tilt the pelvis forward, increasing lower back tension.
- Piriformis Stretch: Useful for relieving sciatica-like symptoms that originate from the hip area.
- Hamstring Stretch: Aids in flexibility, reducing strain on the lower back.
You'll get step by step instructions for stretches like these as well as self massage techniques in the MoveU membership.
4. Mobilize the Hips and Lower Back
Incorporate gentle mobility work to keep your joints moving smoothly:
- Cat-Cow Stretch: Loosens up the spine and can reduce lower back stiffness.
- Pelvic Tilts and Pelvic Circles: promote range of motion in the hips.
5. Strengthen Your Stabilizer Muscles
Strong stabilizer muscles help maintain proper alignment and relieve pressure on the lower back and hips. Incorporating balance exercises (like single-leg exercises or modified bird dogs) can activate these smaller, yet crucial, muscle groups.
6. Correct Misalignments
Misalignment often triggers lower back and hip pain. Addressing the root cause of these imbalances can provide long-term relief, rather than temporary fixes. Our programs guide you through exercises designed to correct these alignment issues, helping you avoid recurring pain.
7. Adjust Your Sleeping Position
If your pain spikes at night, try sleeping on your side with a pillow between your knees. This helps keep your spine and hips aligned. Alternatively, sleep on your back with a pillow under your knees for lower back support.
For more detail on this, check out our blog How To Sleep with Sciatica: 10 Practical Tips. You’ll find options for any type of lower back or hip pain.
8. MoveU Membership: We’re In This Together
Trying to fix lower back and hip pain can feel overwhelming, but you don’t have to go it alone. Our programs emphasize muscle balance, posture, and alignment to target the root causes of pain. With a MoveU membership you’ll have access to a supportive community and expert coaching for every step.
“Years of chronic pain brought me to MoveU. Diagnoses: hypermobility, hip dysplasia, snapping hip w/pain, lumbar/thoracic scoliosis, anterolisthesis, multiple disc bulges & osteoarthritic changes throughout the spine.
For the first time in 35+ years I found self empowerment - the real gift of MoveU! I’m lifting upper body several times per week & I feel so strong! I truly KNOW all is possible! EIGHT years of daily chronic pain is gone.” - Tracy Chaney
Your Path to Lasting Relief from Lower Back and Hip Pain
Fixing lower back and hip pain isn’t about short-term relief. By focusing on strengthening and mobilizing in alignment, you’re building a foundation for long-term, pain-free movement.
If you’re ready to ditch the discomfort and reclaim your body, our programs are here to guide you every step of the way. We’re so convinced you’ll benefit, we offer a free 7 day trial so you can check it out risk free.
Only you can fix your body, and we’re here for it. If you are too, sign up today and let’s get MUving!
