If you have hip or lower back pain, you should exercise, according to what you’ve read online or heard from your doctor. Exercising strengthens and stretches the muscles, ligaments, and tendons in your lower back and hips. And this improves your body’s structural support and your range of motion. However, deciding which exercises to undertake and how to do them safely can be difficult.

In this blog from Massage Rx, we will discuss typical workouts for lower back and hip discomfort.

Lower Back Pain Exercises 

According to a prevalent belief, exercises should be avoided when having lower back pain. Many people, understandably, are hesitant to exercise for concern that any activity or stretching would worsen their chronic lower back pain. And this may cause individuals to over-rely on medical therapies while under-emphasizing the value of exercise for healing and long-term back pain management.

Here are some exercises to get you started. These exercises may be recommended for a specific disease or rehabilitation. Begin each workout gradually. If you have pain, reduce the intensity of the exercises.


  • Lie on your stomach, forearms supporting your body.
  • Raise your upper back by pressing your elbows onto the floor. Keep your hips and pelvis on the floor as you press up.
  • Hold for 15 to 30 seconds before relaxing.
  • Repeat 2–4 times more.


  • Lie on your back, legs bent, and feet flat on the floor.
  • Bring one knee to your sternum while keeping the other foot flat on the floor.
  • Maintain a firm grip on the floor with your lower back. Maintain for at least 15 to 30 seconds.
  • Relax and return the knee to its original position.
  • Repeat with the opposite leg. Repeat 2–4 times with each leg.
  • Put your other leg flat on the floor and draw your knee to your chest to get more stretch.


  • Lie on your back on the floor with your knees bent at a 90-degree angle. Place your arms over your chest. 
  • Tighten your abdominal muscles and elevate your shoulder blades off the floor slowly.
  • Maintain a straight line between your head and torso, and avoid pressing your chin to your chest.
  • Hold this position for 1 or 2 seconds before carefully lowering yourself to the floor.
  • Repeat 8 to 12 times more.

Hip Pain Exercises/Stretches 

If you have bursitis, tendonitis, or arthritis in your hips, you must exercise if you want to lessen. Look below for examples of exercises to avoid aggravating your pain and exercises to attempt to lessen your discomfort.


This exercise stretches the muscles that run along your inner thigh and are linked to hip function. 

  • Sit on the ground and bring your feet together in front of you. 
  • Maintain a straight back and softly press down on your knees until your groin and inner thigh stretch. 
  • Hold for a few seconds before releasing. 
  • Repeat three to five times more.


  • Sit on the ground, your legs outstretched in front of you. 
  • Bend one knee toward you and place the bottom of your foot on the inside of the thigh of your other leg, which is still flat on the ground. 
  • Lean forward while keeping your back straight. The muscles at the back of your thigh should stretch. 
  • Repeat with the other leg two or three times.

You may begin these exercises, and if you are unsure which ones will be most beneficial to your lower back or hip pain or to schedule an appointment, please call Massage Rx now! We have been in the industry for years now, so expect you are in good, capable hands! Contact us today to get started!