Hip and Back Pain Relief


Causes of Hip and Back Pain

Hip and back pain can be caused by a number of different factors. It could be due to an underlying medical condition or injury, poor posture, repetitive movement, or even stress and tension. It’s important to identify the underlying cause of the pain in order to properly address and treat it.

In this article, we will explore the common causes of hip and back pain:

Poor posture

Poor posture is one of the most common causes of hip and back pain. It can result from sitting or standing in a bent position for extended periods of time, or from constantly performing certain activities with incorrect form. Poor posture can cause muscle stiffness, restricted movement, and limited range of motion, and in some cases result in misalignments of the body’s internal structures such as organs and muscles.

To address this condition, it is important to focus on correcting one’s posture through small adjustments; learning correct body mechanics; stretching regularly; and avoiding sitting in one position for too long. It is also beneficial to strengthen the right muscles to support proper postures, such as core support muscles like those along the spine, hips, abdomen, and pelvis. Additionally, strengthening the glutes can help improve balance and stability while adding to overall core strength.

Injury or trauma

Injury or trauma is a common cause of hip and back pain. Accidents such as a fall, car accident, or a blow to the body can cause immediate pain as well as tolerance of activities decreases. Long-term effects can also occur due to constant grinding on the backside of the hip joint when walking and getting up from a seated position are challenged.

Common injuries resulting in hip pain include:

  • Strains
  • Sprains
  • Contusions
  • Broken bones
  • Herniation of the disc in between vertebrae
  • Torn muscles or ligaments around the hip joint
  • Sacroiliac joint issues

Back pain from an injury or trauma can be characterized as sudden onset with an intense intensity that radiates down the leg and increased pain with movement. These types of back injuries are usually accompanied by numbness/tingling in the lower extremities and muscle weakness in the legs/feet.

Treatment for this type of injury which may include medications like anti-inflammatory drugs and muscle relaxants, physical therapy may also be recommended for additional support depending on severity.

Diseases and conditions

Hip and back pain are common complaints that can have a variety of causes. In some cases, the source of hip and back pain can be linked to an underlying medical condition or disease. These diseases and conditions may not be immediately obvious when assessing your symptoms, but they can cause chronic hip and back discomfort if left untreated. Diseases and conditions that may lead to hip and back pain include:

  • Arthritis: Osteoarthritis, rheumatoid arthritis, gout, psoriatic arthritis, etc. all have the potential to cause generalized inflammation in the joints as well as localized stiffness in the hips or lower back; this also affects surrounding muscles and ligaments, resulting in pain.
  • Infections: Certain infections such as septic arthritis can cause severe joint swelling in the hips or low back which usually results in pain.
  • Fractures: Traumatic fractures, bone cancer, or other bone diseases may also lead to frequent bouts of hip or low back pain.
  • Herniated disc/spinal stenosis: These conditions involve compression of a nerve root due to a bulging disc in the lumbar spine (low back), leading to radiating pains throughout the body which is often described as a dull ache in one leg accompanied by numbness/tingling sensation along with weakness depending on how severe the nerve root is compressed.
  • Sciatica: This is caused by misalignment of vertebrae in the lumbar spine which compresses the sciatic nerve leading to radiating pains from the lower back extending down into the buttock area/back of thigh often accompanied by numbness/tingling sensation along with weakness depending on how severe the misalignment is.

Diagnosing Hip and Back Pain

Hip and back pain can be caused by a number of different conditions, such as arthritis and degenerative disc disease. In order to properly diagnose hip and back pain and identify the underlying cause, it is important to understand the anatomy of the spine, hip, and pelvis, and consider any other factors that may be influencing the pain, such as posture and activity levels.

The diagnosis process will involve taking a full medical history and carrying out a physical examination. Let’s look in more detail at the different techniques used to diagnose hip and back pain:

Physical examination

When you visit your doctor to diagnose your hip and back pain, they will most likely perform a physical examination. During a physical examination, your doctor will assess the source of your pain through various tests, such as testing your range of motion or studying the way that you walk. In order to get the most accurate diagnosis from these tests, it’s important to be as specific as possible when detailing where and when you feel the pain.

The physical examination can also include neurological testing if needed, which involves assessing for any weakness or tingling in certain areas of your skin caused by nerve damage in the spine or hip area. The physical exam of your spine typically consists of:

  • Inspection
  • Palpation (touch)
  • Range of motion assessment
  • Posture evaluation
  • Gait (walking) observation
  • Muscle strength assessment with orthopedic testing maneuvers
  • Reflexes and sensation tests

Depending on the results of your physical exam and other test results, additional imaging may be ordered by your doctor in order to gain further information about the origin and type of pain that you’re experiencing.

Imaging tests

Imaging tests are used to identify the cause of hip and back pain. These tests are noninvasive and allow for a safe, accurate diagnosis. Common imaging tests used when diagnosing hip and back pain include X-rays, CT scans, Magnetic Resonance Imaging (MRI), and ultrasound.

  • X-ray: An X-ray uses high-energy radiation to take pictures of bones, organs, and other tissue inside the body. It can be used to visualize joint problems like fractures or issues with the spine such as bulging discs.
  • CT Scan: A CT scan (also known as a CAT scan) can capture the intricate detail of your bones and soft tissues using X-rays combined with computer technology. This type of imaging is especially useful for distinguishing among different types of bone cancer or assessing spinal cord injuries.
  • MRI: An MRI scan uses strong magnet technology to provide detailed images of soft tissues like cartilage, muscles, tendons, ligaments, and joints that cannot be captured by X-ray images. MRIs often provide very detailed information about abnormal tissue structures that might be causing your hip or back pain.
  • Ultrasound: An ultrasound is an imaging test that makes use of high-frequency sound waves to create pictures within the body in real time providing better vision into the movement of muscles around a joint or detecting inflammation associated with conditions like arthritis or tendinitis. This type of imaging is relatively safe but less reliable at accurately diagnosing complex issues such as disc herniation or fractures compared to MRI or CT scans given its limited capabilities in visualizing other areas not just involving soft tissue along the circumference point around joints. It also encounters difficulty distinguishing between common variations of normal anatomy and abnormalities potentially leading to misdiagnosis even if it could effectively detect an abnormality within detailed musculoskeletal soft tissue structures near the skeleton.

Blood tests

Clinical tests must be conducted to precisely diagnose hip and back pain and the underlying cause of the pain. A physical examination, along with medical and family history, is the initial step in determining whether additional tests should be considered or not.

In order to cover all aspects that could be causing a person’s hip and back pain, healthcare professionals may refer to laboratory tests such as blood work.

Blood tests may include looking at:

  • white blood cell counts (which can help doctors determine if there is an infection present)
  • levels of electrolytes (potassium, sodium, magnesium)
  • calcium levels (low calcium can indicate Osteoporosis)
  • glucose tests
  • kidney and liver function tests
  • thyroid hormone levels (hypothyroidism often causes joint pain)
  • uric acid test (elevated uric acid is related to gout)
  • C-reactive proteins (helpful in determining inflammation)
  • sedimentation rate test (also useful for inflammation diagnosis)
  • other specific examinations that may identify conditions such as arthritis or rheumatoid disease.
  • markers looking for certain antibodies are also important in narrowing down the source of hip and back pain.

Treatment Options

Finding the right treatment to relieve hip and back pain can be difficult, but it is possible with the right combination of therapies. There are a variety of treatments available depending on the nature of the pain, such as physical therapy, chiropractic care, massage therapy, acupuncture, and herbal remedies.

In this article, we will take a look at all of these options, as well as discuss the pros and cons of each:

Rest and relaxation

Rest and relaxation are important in reducing pain caused by hip and back problems. It is best to start with resting the area that is causing you pain – ice, heat, or gentle massage may also help reduce inflammation and improve flexibility. Getting enough sleep each night is also essential for treating hip and back issues because rest enables your body to repair itself.

Physical therapy and various forms of exercise are also important for helping you regain strength in muscles around the affected area, as well as improving your range of motion. Stretching exercises can increase blood flow to the area, helping reduce pain due to a lack of adequate movement. Low-impact aerobic exercises, such as walking or swimming, can strengthen your core muscles, improving posture to reduce associated muscle pains. Moreover, strengthening and stretching specific muscles through isolation exercises can help improve flexibility so you can better enjoy daily activities without fear of irritation or further injury.

It’s important to remember that while rest and relaxation are essential treatments for hip and back pain relief, they should be used in conjunction with other therapies such as physical therapy, exercise programs designed specifically for your condition, and doctor-recommended medications when appropriate. With time – along with a proper combination of treatment options – you should notice an improvement in the chronic hip or low-back pain symptoms.

Physical therapy

Physical therapy can be an effective form of treatment for hip and/or back pain. Through exercise, biomechanical instruction, education, and manual therapy performed by a physical therapist or physical therapist’s assistant, people with hip or back pain can reduce the intensity of their pain initially and then with continued practice, hopefully completely remove it.

Exercises may vary depending on the severity of your condition, but they typically involve improving strength, flexibility, and stability:

  • Strengthening is important to help promote proper posture while sitting or standing.
  • Stretching increases the range of motion in the affected areas and helps alleviate pressure on the lower back area.
  • Stability enhances the individual’s center of gravity to promote balance.
  • Education provides advice that strives to improve patient understanding regarding proper body mechanics so posture is improved resulting in less chance for injury or re-injury.
  • Manual therapy combined with exercises works to restore function within a joint’s tissues resulting in less pain and stiffness as well as better movement between parts like joints muscles etc., thereby reducing any discomfort caused by mechanical stressors causing negative pains.
  • Massage therapy may be implemented depending on individual results and goals throughout the treatment course to help supplement any unique needs being addressed through other physical therapy treatments being utilized at that time period since each patient’s situation is unique and multiple types of treatments could potentially be used together more prominently when discussing more chronic cases.


Medications are often prescribed to help alleviate pain and reduce inflammation associated with hip and back pain. These medications can sometimes be taken orally, but there are also topical treatments available. Common medications used to treat hip and back pain include:

  • Non-steroidal anti-inflammatory drugs (NSAIDs): This type of drug reduces swelling, stiffness, and pain in the joints or muscles. Common NSAIDs include ibuprofen (Motrin, Advil), naproxen sodium (Aleve) and diclofenac (Voltaren).
  • Corticosteroids: These medications are injected directly into the affected area to decrease inflammation. They may also be prescribed in a tablet or inhaler form for issues such as asthma.
  • Narcotic analgesics: Narcotics are highly effective for the short-term treatment of severe pain. However, these drugs can cause addiction if taken over a long period of time, so it is important to use them according to your doctor’s instructions. Examples include oxycodone (Oxycontin), morphine, and codeine (Tylenol with Codeine).
  • Muscle relaxants: These drugs help relax tight muscles that might be causing or contributing to back or hip pain. Common muscle relaxants include cyclobenzaprine (Flexeril), carisoprodol (Soma), and tizanidine (Zanaflex).
  • Antidepressants: Although these medications don’t act directly on the affected area, they can help patients manage chronic pain by treating common symptoms such as depression or anxiety that accompany it. Examples include duloxetine (Cymbalta), desvenlafaxine(Pristiq), and venlafaxine(Effexor).

At-Home Remedies

If you are struggling with hip and/or back pain, you may be considering trying an at-home remedy. There are certain things you can do that may provide relief and make managing the pain easier.

In this article, we will explore different at-home remedies that may help ease your hip and back pain:

Stretching and exercise

Stretching and exercise are great ways to manage hip and back pain. It is important to remember that not all exercises are created equal and when it comes to managing chronic pain, it is best to stretch first and then do gentle, low-impact exercises.

One of the most effective ways to stretch your hips is by doing standing hip flexor stretches. Moving your forward lunge position as far as you can while ensuring your front knee remains over your toes can create an intense but very effective stretch in this region which can relieve pain.

Static stretches are also helpful; lying on the floor with one or both legs bent up towards the chest, and holding a pillow between the flexed legs for support, helps loosen tight hip muscles and release tension in areas of stiffness. Other examples include:

  • Cobra pose
  • Bow pose
  • Cat/cow pose
  • Seated mountain pose
  • Wall squat hold
  • Glute bridges

All of these exercises target key areas strained by long periods of immobility or sitting for extended periods of time.

Finally, low-impact aerobic exercises such as walking or swimming can help strengthen muscles in the hip region, improve balance and coordination and reduce inflammation caused by injury or overuse of joints; however, it’s important to perform only moderate activity that won’t worsen your condition. Consult with your doctor before starting any exercise program or trying any at-home remedies.

Hot and cold therapy

Hot and cold therapy has long been recommended as an at-home remedy for managing the pain from hip and back injuries. Hot and cold are best used intermittently, one after the other. The warmth of hot therapy increases circulation, enabling essential nutrients to be delivered to the injured area while simultaneously reducing tension. Cold therapy works by numbing overactive nerve endings which helps reduce pain signals to the brain, constricting swollen blood vessels to reduce swelling, which can also reduce inflammation and allow for faster healing.

Hot Therapy:

  • Seated warm baths or showers
  • Application of a hot water bottle or heating pad
  • Use of moist heat therapies such as paraffin wax or wet towels immersed in warm water

Cold Therapy:

  • Placement of an ice pack on the affected area
  • Regular application of a cold compress to help lessen inflammation

It is important to take care when using hot and cold therapies since there is a risk of burns or frostbite if used improperly. Before trying any type of home remedy, it is always best to consult with a physician first in order to ensure that you are treating your injury correctly.


Massage is a type of bodywork that involves manipulating the muscles and other soft tissue in order to relieve pain and tension. Massage can be beneficial for people who suffer from chronic hip or back pain as it can help alleviate symptoms, reduce muscle tension, improve circulation and reduce stress.

At-home massage therapy generally entails manually stretching and kneading the affected areas of your body. You could use your hands, an electric massager, oil, or balm to administer the massage. This form of self-care is often effective if performed on a regular basis. In some cases, it might be necessary to consult a qualified massage therapist. They can help target specific areas of your body while ensuring that you are using the correct technique at home in order to maximize the benefits of massage therapy.

Here are some massage techniques you might find useful when treating hip and back pain:

  • Deep tissue massage: Deep tissue massage involves applying pressure over layers of muscle fibers. The goal is to release tension in tight muscles or knots caused by stress or physical activity. This type of massage should only be done with the guidance of a professional therapist as it requires precise technique.
  • Trigger point therapy: Trigger point therapy focuses on specific points in the body affected by pain or tissue abnormalities such as muscle spasms or adhesions that may be causing discomfort in other areas of the body.
  • Swedish/Relaxation Massage: Swedish/relaxation massage consists of long effleurage strokes, kneading and rolling motions applied with light to moderate pressure depending on preference. It promotes general relaxation throughout your entire body which may help alleviate pain caused by tense muscles.

When to See a Doctor

Pain in the hips and back can often be relieved by home remedies and lifestyle changes, but if the pain persists or becomes more intense, it may be time to consult a doctor. Understanding when it is time to seek professional help is vital for effectively managing hip and back pain.

In this article we will be discussing the warning signs that indicate you should seek medical advice:

Severe pain

For certain types of hip and back pain, it is important to be evaluated by a healthcare professional. If you experience any of the following symptoms for more than a few days, you should seek medical attention:

  • Intense or throbbing pain lasting more than a few days
  • Weakness in the legs accompanied by numbness or tingling sensations
  • Pain that disrupts regular daily activities and/or reduces movement significantly
  • Pain that radiates down into one or both legs due to nerve irritation (sciatica)
  • Pain that radiates across the buttocks or hips
  • Severe swelling in the hip area
  • Unexplained fever, nausea, or vomiting associated with pain
  • Hip or back pain caused by an injury, such as a fall or car accident
  • Discoloration around joints due to inflammation

If left untreated, severe hip and back pain can result in further complications such as partial disability. Seeking treatment from a health care professional can help ensure that your condition does not worsen and it can lead to faster recovery.

Pain that does not improve with home treatment

It is important to note that while it can be difficult to diagnose the exact cause of hip or back pain, the severity of your symptoms should give you an indication of when you must seek medical advice. Generally, you should see a doctor if your pain is severe and persists despite home treatment methods. This is true if:

  • You are unable to move normally due to significant pain in your hips or back.
  • Your pain feels as though it is getting worse rather than slowly settling down over time (known as “progressive worsening”).
  • Your hips or back cause weakness in any other parts of your body.
  • You do not find relief with over-the-counter medications such as ibuprofen, acetaminophen, or naproxen sodium.
  • There are associated symptoms such as fever, chills, head or neck aches or stiffness, numbness and/or tingling down your leg(s), problem controlling your bladder or bowels, redness/swelling around the affected area (especially for arthritic hip joint issues).

These situations can occur for many reasons including herniated discs and nerve damage among others. If any of these symptoms sound like they could apply to you it is recommended that you talk to a medical professional right away in order to get the evaluation and proper care that you need so that whatever may be causing your discomfort can be properly addressed.

Loss of feeling in the legs or feet

Persistent or severe hip and back pain can often be accompanied by a loss of sensation in the legs or feet, indicating possible nerve damage. Loss of feeling may be in the form of numbness, tingling, or even paralysis. If you are also experiencing dizziness, blurred vision, fever, nausea, shortness of breath, chest pain, or rapid heartbeat in association with your hip or back pain, it is advised that you seek medical attention immediately as these could be signs of a serious underlying condition such as an infection or a stroke.

In addition to these warning signs requiring immediate medical consultation, it is always advisable to schedule an appointment with your healthcare provider if your hip and/or back pain does not respond to rest and home treatments within two to three days OR if the pain has worsened over time. Chronic hip and back pain can disrupt everyday life activities so it is important to get professional advice from a healthcare provider when necessary for the prompt management of this condition.

Frequently Asked Questions

  1. Use a heating pad or hot compress to reduce inflammation.
  2. Practice stretching and yoga poses to increase flexibility and reduce tension.
  3. Try applying a topical cream or ointment to soothe sore muscles.
  4. Take an over-the-counter anti-inflammatory medication.
  5. Try using an ice pack to reduce inflammation and relieve pain.
  6. See a doctor for a more comprehensive treatment plan.

The treatment for lower back and hip pain varies depending on the cause. Common treatments include:

  1. Rest: Take a break from activities that aggravate the pain and allow your body to heal.
  2. Exercise: Strengthening the muscles in your lower back and hips can help relieve pain and improve mobility.
  3. Stretching: Stretching can help reduce tension in the muscles around your hips and lower back, which can reduce pain.
  4. Hot/cold therapy: Applying heat or cold to the area can help reduce pain and inflammation.
  5. Medication: Over-the-counter or prescription medications can help reduce inflammation and pain.
  6. Physical therapy: A physical therapist can help you with specific exercises and stretches to reduce pain and improve your strength and mobility.
  7. Surgery: In some cases, surgery may be recommended to repair any damage or to alleviate pressure on the nerves.

If you are experiencing lower back and hip pain, it is important to speak to your doctor to find the best treatment for your individual condition.

Back and hip pain can be caused by a variety of conditions, including herniated or bulging discs, arthritis, muscle strain, and sacroiliac joint dysfunction. Other possible causes of back and hip pain include sciatica, spinal stenosis, infection, spondylolisthesis, and pregnancy. It is important to consult with a doctor to determine the cause of your pain and to develop a treatment plan.

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