Kansas Pain Management

Hip Pain Exercises

At Kansas Pain Management, we understand that hip pain can significantly impact your quality of life. While interventional treatments like injections and nerve blocks are essential components of pain management, targeted exercises can enhance mobility, strengthen supportive muscles, and reduce discomfort.

Below are some recommended exercises to help manage and alleviate hip pain. These exercises should be performed with the guidance of your healthcare provider and may complement the treatments you receive at our clinic.

Hip Flexor Stretch
  • Purpose: Helps relieve tightness in the hip flexor muscles, often a cause of hip discomfort.
  • How to perform:
    1. Start in a kneeling position with one foot forward, forming a 90-degree angle.
    2. Slowly push your hips forward until you feel a stretch in the front of your hip.
    3. Hold for 20–30 seconds, then switch sides.
  • Benefits: Relieves tightness and increases flexibility in the hip joint.
Bridging Exercise
  • Purpose: Strengthens the gluteal muscles and lower back, improving hip stability.
  • How to perform:
    1. Lie on your back with your knees bent and feet flat on the floor.
    2. Squeeze your glutes and lift your hips, forming a straight line from shoulders to knees.
    3. Hold for 2–3 seconds, then lower your hips back to the floor.
  • Benefits: Builds strength in the muscles supporting the hip.
Clamshell Exercise
  • Purpose: Strengthens the outer hip muscles, improving stability and reducing hip pain.
  • How to perform:
    1. Lie on your side with knees bent and feet together.
    2. Keeping your feet together, lift your top knee without moving your pelvis.
    3. Slowly return your knee to the starting position.
  • Benefits: Strengthens the hip stabilizers and helps prevent injury.
Piriformis Stretch
  • Purpose: Targets the piriformis muscle, which can contribute to hip and lower back pain.
  • How to perform:
    1. Sit with your legs extended in front of you.
    2. Cross one leg over the other and twist your torso towards the bent knee.
    3. Hold for 20–30 seconds and switch sides.
  • Benefits: Reduces tension in the piriformis muscle, relieving hip and sciatica pain.
Standing Hip Abduction
  • Purpose: Strengthens the muscles on the outer part of the hip and thigh.
  • How to perform:
    1. Stand with your feet hip-width apart and hold onto a chair or wall for balance.
    2. Lift one leg to the side without bending your torso.
    3. Slowly return to the starting position.
  • Benefits: Strengthens hip abductors and helps improve balance and stability.
Seated Hip Stretch
  • Purpose: Increases flexibility and mobility in the hip joint.
  • How to perform:
    1. Sit in a chair with your feet flat on the ground.
    2. Place your ankle over the opposite knee and gently press down on the raised knee.
    3. Hold for 20–30 seconds and repeat on the other side.
  • Benefits: Relieves tightness and enhances hip joint mobility.

If you experience any discomfort while doing these exercises, it’s important to consult with a healthcare professional before continuing.

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Contact us

For more information about back pain or exercises to strengthen your back, reach out to Kansas Pain Management Specialists by

calling (913)3399437 or request an appointment online.

We provide comprehensive, interventional pain management services across various locations in Kansas. You may book an appointment with us at Overland Park, Leavenworth/Lansing, and Ottawa, Kansas areas.  With nationally recognized and award winning Physicians our providers are leaders in the field of pain management.