Lower back and hip pain are more than just annoying aches — they can limit your ability to work, exercise, or even enjoy simple daily tasks. At Akshar Physical Therapy, we’ve helped countless patients overcome these challenges and return to active living through evidence-based physical therapy and personalized exercise programs.

In this guide, you’ll learn the main causes, effective treatments, and expert tips to relieve lower back and hip pain safely and naturally.

Understanding the Connection Between Your Lower Back and Hips

Your lower back (lumbar spine) and hips are closely connected — they share muscles, nerves, and movement patterns. When one area becomes weak or stiff, it often leads to pain or compensation in the other.

Think of your body as a chain: if one link is misaligned, the entire chain moves inefficiently. For instance, tight hip flexors from long sitting hours can pull on the spine, creating lower back tension and discomfort.

Common Causes of Lower Back and Hip Pain

Cause	Description	Typical Symptoms
Muscle Strain	Overuse or sudden twisting can strain back or hip muscles.	Dull ache, tightness, or spasms during movement.
Poor Posture	Slouching or sitting too long increases spinal and hip stress.	Aching during sitting or standing.
Sciatica	Nerve irritation causing radiating pain from the back to the leg.	Sharp, shooting pain, tingling, or numbness.
Arthritis	Joint inflammation causing stiffness and limited range of motion.	Morning stiffness or deep joint ache.
Weak Core Muscles	Poor core strength reduces spinal stability.	Pain during lifting or bending.

Expert-Approved Ways to Relieve Lower Back and Hip Pain

At Akshar Physical Therapy, our treatment philosophy blends education, movement, and evidence-based care. Below are key strategies our therapists recommend for effective and lasting relief.

1. Gentle Movement — The Foundation of Recovery

Complete rest might feel good temporarily, but prolonged inactivity can slow healing and worsen stiffness. Controlled, gentle movement keeps your joints flexible and your muscles strong.

Try these practical steps:

Take short walks (5–10 minutes) every few hours.
Avoid sitting continuously for more than 45 minutes.
Use a lumbar pillow or rolled towel to support your lower back.

2. Stretching to Release Tension

Tight muscles around your hips and back often cause or worsen pain. Gentle stretching increases flexibility and improves circulation.

Stretch	How to Do It	Duration
Knee-to-Chest Stretch	Lie on your back, pull one knee gently toward your chest.	Hold 20–30 seconds, repeat 2–3 times.
Piriformis Stretch	Cross one ankle over the opposite knee and pull toward your chest.	Hold 30 seconds per side.
Cat-Cow Stretch	On hands and knees, alternate arching and rounding your back.	10 slow repetitions.
Hip Flexor Stretch	Kneel on one knee, push hips forward slightly.	Hold 20–30 seconds per side.

Perform these daily to relieve tightness and prevent future stiffness.

3. Strengthening Exercises to Support Your Spine

Strong muscles are your body’s natural brace. Strengthening your core and hip stabilizers provides lasting support and reduces the risk of recurring pain.

Exercise	Target Area	How It Helps
Pelvic Tilts	Lower back & core	Builds control and reduces stiffness.
Bridges	Glutes & hamstrings	Strengthens hips and stabilizes the spine.
Clamshells	Outer hips	Enhances hip stability and balance.
Bird-Dog	Core & spine	Improves coordination and posture.

Start with 10–12 reps per exercise, 1–2 times daily. Increase gradually as you gain strength and confidence.

4. Heat and Ice Therapy for Pain Relief

Both heat and cold can help — knowing which to use and when makes a big difference.

Therapy Type	When to Use	How It Helps
Ice Therapy	First 48 hours after pain onset or flare-up.	Reduces swelling and numbs pain.
Heat Therapy	For stiffness or muscle tightness.	Relaxes muscles and improves circulation.

Apply a covered pack for 15–20 minutes at a time, several times a day if needed.

5. Improve Your Posture and Ergonomics

Poor posture is a silent cause of back and Hip Pain. Many people develop pain from simple habits like leaning forward at a desk or driving for long hours.

Quick posture checklist:
✅ Keep your monitor at eye level.
✅ Sit with knees and hips at 90 degrees.
✅ Keep both feet flat on the ground.
✅ Use your chair’s back support or a lumbar pillow.

💡 Pro tip: Set an hourly reminder to stand up, stretch, or walk — it breaks stiffness before it starts.

6. Lifestyle Adjustments That Make a Big Difference

Small lifestyle changes can create lasting relief.

Maintain a healthy weight: Reduces pressure on your spine and hips.
Sleep properly: Use a medium-firm mattress and side-sleep with a pillow between knees.
Stay hydrated: Keeps spinal discs healthy and flexible.
Quit smoking: Smoking restricts blood flow and delays tissue repair.

7. When to See a Physical Therapist

Mild pain often improves with home care, but if your pain is persistent or getting worse, it’s time to see a professional.

You should seek physical therapy if you experience:

Pain lasting longer than two weeks.
Radiating pain, numbness, or tingling in your legs.
Difficulty walking, standing, or sleeping comfortably.
Recurrent flare-ups that interfere with daily activities.

A licensed physical therapist at Akshar Physical Therapy will perform a detailed evaluation to find the true cause of your pain and design a personalized treatment plan that may include manual therapy, posture correction, and progressive exercise.

Real-Life Example from Akshar Physical Therapy

A 52-year-old patient came to our clinic with chronic lower back and hip pain after years of desk work.
We found weak glute muscles, tight hamstrings, and poor sitting posture.

After 5 weeks of customized physical therapy including:

Manual soft tissue mobilization,
Core and glute strengthening, and
Ergonomic corrections,

the patient reported over 80% reduction in pain and regained full activity without discomfort.

This is a perfect example of how personalized physical therapy targets the root cause rather than just masking symptoms.

Preventing Lower Back and Hip Pain

Once you’ve recovered, prevention becomes your best strategy. Our motto at Akshar Physical Therapy is simple: “Movement is medicine.”

Prevention tips:

Stay active — daily movement keeps your muscles balanced.
Warm up before physical activities.
Avoid sitting too long without breaks.
Maintain good posture during work and leisure.

Takeaway: Healing Happens with the Right Guidance

Lower back and hip pain can disrupt your life, but with proper guidance, consistent exercise, and posture correction, you can recover fully and prevent future pain.

At Akshar Physical Therapy, we focus on personalized care — treating the root cause, not just the symptoms. Through hands-on techniques, targeted exercises, and patient education, our goal is to help you move confidently and live pain-free again.

If you’re ready to start your journey toward a healthier, stronger back and hips, book an appointment today and take the first step toward lasting relief.

How to Relieve Lower Back and Hip Pain with Expert Advice