Chronic Lower Back and Hip Pain: Causes & Reliefs

Are you experiencing pain in the lower back or pain in the hips? Some may tend to experience both symptoms at once. This condition is known as the combination symptom syndrome. Actually, the factors leading to the pain in the hips are usually related to those that cause the pain that occurred in the lower back. The combination of both is terrible and difficult, and can greatly affect the person’s action and mobility. Read on and learn more about these symptoms for better guidance and knowledge.


Possible Causes of Chronic Back and Hip Pain

1. Arthritis

Arthritis is a condition that affects the spine as well as the hip bones. This involves the inflammation of the joints. It can be very painful, weakening, and debilitating. People of any age and gender can suffer from arthritis, but older people have a higher risk of experiencing this condition.

2. Back Muscle Pain

Back muscle pain is a painful condition or injury that normally resolves on its own. This is a common form of pain in the lumbar region that radiates to the hip muscles. It is rarely serious, however, can be very painful and can functionally affect your movements.

3. Hip Bursitis

Hip bursitis is a common medical condition that occurs due to old age and extreme use of the joints. This occurs when the bursa or fluid-filled sacs in the joints which are responsible for the smooth motion are inflamed. The smooth joint motion is then prevented, thus causing pain in some people and asymptomatic in most people.

4. Osteoporosis

Osteoporosis is a condition that makes the bones weak and brittle due to low bone density. The development of porous bones is mostly observed in older people. The risk becomes even higher with the development of fracture in the hips and any other areas of the body. This may lead to more pain and movement problems that may last a lifetime.

5. Pinched Nerve

Pinched nerve is a common medical term for the compressed or constricted neurological structures present in the body. It is believed that the compression usually occurs due to several cases including abnormal curvature, herniated discs, joint deterioration, spinal arthritis, or vertebral slippage. This condition can lead to chronic back and hip pain that greatly affects the motor functioning of the hips.

6. Piriformis Syndrome

Piriformis syndrome occurs when there is muscular compression or impingement in the sciatic nerve. This condition normally causes pain and tenderness in the lower body especially in the buttocks, hips, and down to the legs. The occurrence of this syndrome may suddenly occur after an injury or gradually after several months.

7. Sacroiliac Joint Pain

Sacroiliac joint pain involves discomfort in the lower back and hips due to the irregularities in the functions of the joints, especially in the hips. The pain can radiate to the legs, thus causing pain and difficulty in mobility. Many tend to misdiagnose sacroiliac concerns due to its location in the body.

8. Sciatica

Sciatica primarily pertains to the irritation of the sciatic nerve. This affects the nerves present in the hips and the lower spine area due to the compression and neurological problems. It is a common cause of pain and numbness in the lower back, buttocks, hips, and legs. The range of pain caused by this condition may vary, however, is more aggravated by long sitting positions.

The lower back and hips play an essential role in the body. It acts as a support to maintain and stabilize good and proper posture. Any irregularities and changes observed in these areas should be given immediate attention. Proper diagnosis by the medical experts should be done to determine the causes of the back and hip pain you experienced. This will guarantee the best treatment that can be used to avoid the occurrence of a more serious health condition.

Stretches to Relieve Chronic Back and Hip Pain

Several exercises and stretches can relieve the chronic pain in these areas brought about by several factors and conditions. Trying these activities may greatly help in reducing the severity of the pain and difficulty experienced.

Adductor Opener

This stretch helps lessen the pain in the back and the hips through the opening of the adductor muscles as well as the hip flexors.

  • In a standing position, point the toes at 45 degrees with the feet open and heels in.
  • Squat low as if in a sitting position while placing the hands on the inner thighs.
  • Press the thighs open and feel the stretch in the groin and thighs for about 30 seconds.

Child’s Pose

This is a basic stretch that involves the entire back. It helps in opening and moving up the hips through proper stretching of the glutes.

  • In a tabletop position, bring the toes together while taking the knees out and the hips back.
  • Lower the forehead to the ground with the hands positioned straight forward.
  • Relax the arms and keep the shoulders away from the ears for about 30 seconds.

Figure 4 Twist

This stretch reduces the lower back and hip pain. It increases the external hip rotation, providing the pain relief.

  • In a lying down position, bend the knees and place on feet on the ground.
  • Bend the right knee while placing the right ankle above the left knee.
  • In a cactus position, place the arms in the head and allow the feet to flex the arms.
  • Keep the right ankle on the left thigh by allowing the knees to fall.
  • Hold for 30 seconds before switching sides.

Runner’s Lunge

This stretch helps in relieving the pain with the movements done on the flexors, quadriceps, and even the abdominal muscles.

  • In a tabletop position, step the right foot outside the right hand.
  • Heel-toe the foot for about an inch, allowing the right ankle to move forward while keeping the left knee down.
  • Keep the hands fixed within the right foot while pressing the hips forward.
  • Do this for about 30 seconds and then switch sides.

Supine Figure 4

This stretch exercise helps reduce the pain in the hips. It stretches the glutes and other muscles.

  • In a lying down position, bend the knees with the feet located on the ground.
  • Bend the right knee with its ankle positioned above the left knee.
  • Loop the right hand to the legs in such a way that it interlaces behind the left thigh.
  • Do this for 30 seconds while keeping the head and shoulders on the ground. Repeat on the opposite side.