Outer hip stretches and exercises can be done from the comfort of your own home. In addition to stretching the outer hip muscles, these exercises also aim to strengthen your core and inner leg muscles (adductors), all of which support your spine.
This article walks you through several exercises and stretches for low back pain relief. It also explains what the outer hip muscles are, as well as the benefits of stretching them.
What Are Outer Hip Muscles?
The exact cause of low back pain is unknown in about 90% of cases. However, people with low back pain typically have overactive muscles in the hips and legs. These muscles become overactive due to weak outer hip muscles and core muscles.
The outer hip muscles, which include the gluteus medius, piriformis, and hip external rotator muscles, contribute to posture and lumbar spine stability. When these muscles get tight, as they often do, they can pull on the pelvis and slightly alter its position. This, in turn, can lead to spinal misalignment and low back pain.
Factors that lead to tight outer hip muscles include:
Making time in your day to do the stretches and exercises in this article can improve all three factors to reduce lower back pain.
Benefits of Outer Hip Stretches for Low Back Pain
A minimum amount of tightness in your hips is necessary to keep your low back stable and healthy. Too much tightness, though, puts you at risk for low back pain. Perhaps the most important benefit of outer hip stretches are that they reduce this risk.
Furthermore, outer hip stretches can improve:
Having flexible hips is especially important for preventing injury, whether you are an athlete, elderly, have a chronic condition like osteoarthritis, or are simply prone to falling.
Research shows that doing hip stretches consistently can counteract the negative effects of a sedentary lifestyle on the hips, reducing the risk of falls, injuries, and low back pain.
Outer Hip Stretches and Exercises
The following stretches and exercises work your outer hip muscles, thigh muscles, and even your core to prevent low back pain.
Outer Thigh Muscle Stretch
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The outer thigh muscle stretch can help release your outer hip muscles. Consider using a yoga mat for comfort.
To perform the outer thigh muscle stretch:
Hold the position for about 30 seconds, so you feel the stretch as long as there is no pain. Repeat on the other side. These stretches should be repeated at least three times per leg.
Seated Spinal Twist
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You can adapt a spinal twisting move so that it also provides a gentle release for your outer hip. If you have back problems, ask your healthcare provider or physical therapist if it’s OK to rotate your spine before trying this.
To perform the seated spinal twist:
Stay in the stretch for at least 30 seconds, unless the position brings on any pain. Repeat the exercise on the other side. You can do this exercise at least once per day.
Inner Thigh Squeeze
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Along with stretches andadapted yoga moves, another way to release chronic tension from your outer hip muscles is to strengthen your inner thighs.
This technique is more subtle than the previous exercises, but strong inner thigh muscles may contribute to overall outer hip flexibility.
To perform the inner thigh squeeze:
Repeat this exercise about 10 to 15 times. Do up to three sets once or twice per day.
Outer Hip Leg Lifts
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As you’re working on strengthening your inner leg muscles, for balance you’ll also want to incorporate moves to strengthen your outer hip muscles.
Leg lifts are a great way to reach your outer hip muscles.
To perform these outer hip leg lifts:
Try one set of 10 leg lifts to start, increasing repetitions or sets as you’re able. Make sure you do both sides. Outer hip leg lifts should be done at least once per day.
Half-Kneel Lunge
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This stretch focuses on your hip flexors and outer hip muscles. If you have knee pain, you may want to do this stretch on a yoga mat or soft surface to protect your knee.
To perform a half-kneel lunge:
Try to hold this stretch for 15 to 30 seconds per side. The half-kneel lunge should be done at least once per day or as needed.
Hip Flexor Frog Stretch
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The frog stretch targets your outer hip muscles and hip flexors at the same time to improve hip flexibility and range of motion.
To perform the frog stretch:
Relax into this position for about 30 seconds or until you feel the tightness in your hips start to ease up. The frog stretch can be done at least once per day.
Hip Lifts
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Hip lifts are a strengthening exercise that targets your gluteal muscles, thigh muscles, outer hip muscles and core muscles, all of which are important for stabilizing the spine and preventing low back pain.
To perform hip lifts:
Try to hold this stretch for 10 to 15 seconds, then slowly lower your lower body to the ground. Repeat three to five times per day.
Cobra Hip Stretch
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This popular yoga pose, often referred to as the cobra pose, targets the outer hip muscles and hip flexors. It is a good stretch to cool down from your outer hip muscle workout routine.
To perform the cobra hip stretch:
Hold this stretch for 15 to 30 seconds then switch sides. You can do the cobra hip stretch once per day.
Summary
Tight outer hip muscles, core muscles, and thigh muscles are closely linked to low back pain. By keeping these muscle groups flexible and strong, you can help reduce low back pain, prevent falls, and reduce your risk of injuries.
Some of the best outer hip muscle stretches and exercises target multiple muscle groups at once. Hip lifts, inner thigh squeezes, and half-kneel lunge are exercises that can be done at home, along with simple stretches like the frog stretch, cobra stretch, and seated spinal twist.
If you have back or knee pain, check first with your healthcare provider to see if these stretches and exercises are right for you. Your provider may wish to recommend different stretches and exercises, depending on the underlying cause of your pain.
3 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.Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-8. doi:10.1589/jpts.27.345Kim B, Yim J.Core stability and hip exercises improve physical function and activity in patients with non-specific low back pain: A randomized controlled trial.Tokohu J Experiment Med. 2020;251(3):193-206. doi:10.1620/tjem.251.193Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health. 2021 Feb;18(4):1936. doi:10.3390/ijerph18041936
3 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.Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-8. doi:10.1589/jpts.27.345Kim B, Yim J.Core stability and hip exercises improve physical function and activity in patients with non-specific low back pain: A randomized controlled trial.Tokohu J Experiment Med. 2020;251(3):193-206. doi:10.1620/tjem.251.193Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health. 2021 Feb;18(4):1936. doi:10.3390/ijerph18041936
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.
Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-8. doi:10.1589/jpts.27.345Kim B, Yim J.Core stability and hip exercises improve physical function and activity in patients with non-specific low back pain: A randomized controlled trial.Tokohu J Experiment Med. 2020;251(3):193-206. doi:10.1620/tjem.251.193Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health. 2021 Feb;18(4):1936. doi:10.3390/ijerph18041936
Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci. 2015;27(2):345-8. doi:10.1589/jpts.27.345
Kim B, Yim J.Core stability and hip exercises improve physical function and activity in patients with non-specific low back pain: A randomized controlled trial.Tokohu J Experiment Med. 2020;251(3):193-206. doi:10.1620/tjem.251.193
Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health. 2021 Feb;18(4):1936. doi:10.3390/ijerph18041936
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