Lower back or hip pain can stem from a variety of different sources or medical conditions. One such condition, sacroiliitis, can cause a considerable amount of inflammation, discomfort or pain in your lower back and hip. Your doctor is likely to prescribe an exercise treatment plan to help alleviate symptoms associated with this condition in addition to pain medication. These exercises can be completed in either a therapeutic setting or in the comfort of your own home.
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Sacroiliac joints connect your lower spine and pelvis, and when one or both become inflamed, the condition is called sacroiliitis. This inflammation can cause redness or swelling in this part of your body, leading to pain or discomfort when moving your legs or torso. Prolonged standing or climbing stairs can aggravate this condition and cause increased pain. Treatments for sacroiliitis include pain medication, massage and therapeutic exercise. Consult with your doctor before doing exercises to make sure they are safe for you.
The large muscles that spread along your front thigh and into your hip joint are called your quadriceps. These muscles originate from your hip and can become inflamed with sacroiliitis. While standing, bend one of your legs at the knee to about 90 degrees so your heel is behind your back. Use your arm on the same side of your body to grab that heel with your hand. Pull gently up on your heel so you feel a stretch in the front of your thigh and through your front hip. Hold this position for a few seconds before releasing the hold and returning to your starting position.
Prone Leg Lifts
Prone leg lifts can help alleviate pain in your hip while strengthening the surrounding muscles. While lying flat on your stomach on a comfortable surface with your legs fully extended, use your buttocks muscles and hamstrings to lift one of your legs up toward the ceiling. Do not try to force your leg any higher than your body allows. Hold this lift position for a few seconds before lowering your leg back to starting position.
Hip stretching can help alleviate pain in your hip temporarily. While lying on your back, slide one of your feet up the side of your opposite leg in a slow, controlled motion. This will cause your hip on that side to "open," or rotate externally. If done correctly, your legs will form the shape of a figure 4. Hold this position for a few moments before sliding your leg back down to starting position.