There are many causes of pain in the hip region, whether it is from a pinched sciatic nerve deep in the buttocks or compressed nerve in the lumbar spine. Stretching reduces the tightness in the hip muscles and alleviates compression that may associate with the pinched nerve by increasing the space between the muscles and the nerve. Thus, different causes of hip pain require different stretching techniques and exercises.
Piriformis Hip Stretch
Step 1
Lie on your back on the ground, and put both feet on a wall with your feet about hip-width apart.
Step 2
Cross your left ankle over your right thigh near your kneecap without moving your pelvis or your right leg. Gently push your left knee toward the wall, stretching the left hip. Hold the stretch for five to six deep breaths.
Step 3
Switch leg positions and stretch the opposite side. Perform two to three stretches per hip.
Lumbar Spine Rotational Stretch
Step 1
Lie on the ground on your back with your arms out to your sides. Tuck your knees close to your stomach.
Step 2
Roll your legs and pelvis to your left and right slightly and slowly, lifting your lower back off the ground. Keep your shoulders and arms on the ground.
Step 3
Increase the range of motion until your knee and outer thigh almost or actually touch the ground, stretching your lower back. Perform two to three sets of 20 rolls.
Sciatic Nerve Stretch
Step 1
Lie on the ground on your back with your feet together. Raise your left knee to your ribs, and grab the back of your knee with both hands.
Step 2
Exhale and gently extend your left leg and flex your left foot as much as you can without moving your right leg. Hold the stretch for five to six deep breaths. Stretch a little more with each exhale.
Step 3
Lower the leg to the ground, and repeat the stretch with the opposite leg. Perform two to three sets of stretches per side.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform one extra set of stretches on the side that feels stiffer or has a little more pain and tenderness. Keep doing this method in each training session until both sides feel relatively equal.
- Always consult with a medical or exercise professional before attempting any stretching exercises since different types of hip pain require different exercise treatments. The wrong protocol can cause your hip pain to get worse. Once the exercise prescription is made, the professional should perform weekly or bi-weekly movement screens to determine how well you move and whether the exercise program is working or not.
References
- Spine-Health.com; Exercise for Sciatic Pain from Piriformis Syndrome; Ron Miller
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
