A great strategy for managing backache is to work onstrengtheningandstretchingyour hips. One-legged balance challenges improve power and coordination of the hip muscles.Lateral (outer) hip muscles, in particular, are key for spinal support.Keeping them strong and flexible is part of most therapeutic back exercise programs.
A great strategy for managing backache is to work onstrengtheningandstretchingyour hips. One-legged balance challenges improve power and coordination of the hip muscles.
Lateral (outer) hip muscles, in particular, are key for spinal support.Keeping them strong and flexible is part of most therapeutic back exercise programs.
1
Start on Two Legs
fizkes / Getty Images
You may not be able to fully stand on one leg for long enough periods of time, but no matter what your fitness level, there’s a lateral hip strengthening exercise for you.
Her outer hip muscles on the bent leg are doing the lion’s share of the work, providing stability and balance for the position. And the extended leg is likely getting some extra contraction in places that are key for pain-free upright body posture and back fitness, as well.
Hip Flexor Muscles and Injuries
2
Balance While Kneeling
dusanpetkovic / Getty Images
Consider going one-legged while kneeling, provided you can move into and out of this position in a safe and comfortable way.
When your balance improves while in this basic kneeling position, you can begin to add in one or more trunk, leg, or arm variations.
As you progress, you can:
3Kneel, Lean, and Purposely Destabilizegilaxia / Getty ImagesPlace an exercise ball to one side and hold onto it lightly with your hand. Bend over at your hip joint, keeping your spine straight and remembering to breathe. Stay there for up to 10 seconds—but stop if you begin to lose your form or experience pain.A few variations:If you’re a super-beginner, use a stationary object instead of a ball.If you’re up for a challenge, you can roll the ball either in and out sideways, or forward and back. This will engage your hip andcore musclesas you work to remain in position.
3
Kneel, Lean, and Purposely Destabilizegilaxia / Getty ImagesPlace an exercise ball to one side and hold onto it lightly with your hand. Bend over at your hip joint, keeping your spine straight and remembering to breathe. Stay there for up to 10 seconds—but stop if you begin to lose your form or experience pain.A few variations:If you’re a super-beginner, use a stationary object instead of a ball.If you’re up for a challenge, you can roll the ball either in and out sideways, or forward and back. This will engage your hip andcore musclesas you work to remain in position.
Kneel, Lean, and Purposely Destabilize
gilaxia / Getty Images
Place an exercise ball to one side and hold onto it lightly with your hand. Bend over at your hip joint, keeping your spine straight and remembering to breathe. Stay there for up to 10 seconds—but stop if you begin to lose your form or experience pain.
A few variations:
4Take the Stairs Sideways.Artu Nepomuceno / EyeEm / Getty ImagesStairs provide a convenient way to weave physical challenges that have therapeutic benefits into your daily routine. Consider climbing and/or descending a few stairs sideways to help strengthen your hip muscles and build balance.
4
Take the Stairs Sideways.Artu Nepomuceno / EyeEm / Getty ImagesStairs provide a convenient way to weave physical challenges that have therapeutic benefits into your daily routine. Consider climbing and/or descending a few stairs sideways to help strengthen your hip muscles and build balance.
Take the Stairs Sideways.
Artu Nepomuceno / EyeEm / Getty Images
Stairs provide a convenient way to weave physical challenges that have therapeutic benefits into your daily routine. Consider climbing and/or descending a few stairs sideways to help strengthen your hip muscles and build balance.
5
Easy Standing Balance Challenge
Verywell / Ben Goldstein
An old classic balance challenge is to stand on one leg with the other bent at the knee and hip. Hold onto something if you need steadying, and stay there for up to 15 seconds. Repeat this about 5-10 times per day for each leg.
6
Prasit photo / Getty Images
This one-legged balance challenge, referred to as the Romanian deadlift, relies heavily on your hip muscles, especially your outer hips, for support.
This challenge is advanced, so it’s not for everyone.
The idea is to bend at the hips until you are parallel to the floor. Keep a nice long line from the top of your head to the bottom of your foot (of the extended leg).
At first, you may only be able to stay for a couple of seconds, and/or you may not fully reach parallel, but that’s okay. With practice, you may be able to build up your ability and the amount of time you spend. A good goal could be 5 or even 10 seconds at a time.
Don’t forget to do this on the other side.
5 Types of Hip Stretches for Back Pain Relief
2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.The Centers for Disease Control and Prevention.Physical Activity Prevents Chronic Disease.Published May, 2020.Penney T, Ploughman M, Austin MW, Behm DG, Byrne JM.Determining the activation of gluteus medius and the validity of the single leg stance test in chronic, nonspecific low back pain.Arch Phys Med Rehabil.2014 Oct;95(10):1969-76. doi:10.1016/j.apmr.2014.06.009
2 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.The Centers for Disease Control and Prevention.Physical Activity Prevents Chronic Disease.Published May, 2020.Penney T, Ploughman M, Austin MW, Behm DG, Byrne JM.Determining the activation of gluteus medius and the validity of the single leg stance test in chronic, nonspecific low back pain.Arch Phys Med Rehabil.2014 Oct;95(10):1969-76. doi:10.1016/j.apmr.2014.06.009
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
The Centers for Disease Control and Prevention.Physical Activity Prevents Chronic Disease.Published May, 2020.Penney T, Ploughman M, Austin MW, Behm DG, Byrne JM.Determining the activation of gluteus medius and the validity of the single leg stance test in chronic, nonspecific low back pain.Arch Phys Med Rehabil.2014 Oct;95(10):1969-76. doi:10.1016/j.apmr.2014.06.009
The Centers for Disease Control and Prevention.Physical Activity Prevents Chronic Disease.Published May, 2020.
Penney T, Ploughman M, Austin MW, Behm DG, Byrne JM.Determining the activation of gluteus medius and the validity of the single leg stance test in chronic, nonspecific low back pain.Arch Phys Med Rehabil.2014 Oct;95(10):1969-76. doi:10.1016/j.apmr.2014.06.009
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
