5 Hip Pain Relief Stretches & Exercises You Can Do In Bed

Hip pain can be from a number of reasons. Often our hips will be really stiff when we first wake up or after a long day on our feet. The stretches and exercises can easily be done in your bed.


The first two stretches are an active assisted (AA) hamstring stretch and a knee to chest stretch. These will help stretch the muscles that are connected to your hips/pelvis and help relieve pain and tightness.


Next pelvic tilts and bridges are a great way to not only loosen up the hip and pelvic area, but they also help strengthen your core muscles as well.


Finally, a straight leg raise (SLR) will help strengthen your hip flexor muscles.

Related Videos:

7 Tight Hip Stretches:

10 Best Hip Strengthening Exercises to Relieve Hip Pain:

===========================================

Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

===========================================

5 Hip Pain Relief Stretches & Exercises You Can Do In Bed:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[donitademao]

Yay finally I found you. My hips hurt so much and I'm just 19

[cortezcristaa]

sitting in a desk all day really hurts my back and hip pain.

I’m 16🥲

[mjking]

As someone with fibromyalgia and arthritis I love these. I can't get on the floor to do stretches so I'm so excited to start incorporating these into my day to day.

[electricsutando]

I’m 27 weeks pregnant and could hardly sleep at night due to unbearable hip and lower back pain. Your stretches really helped me with my hip pain and now I do them whenever I feel discomfort! Thank you so much for this!

[mind_flare]

Thank you soo soo much madm
I was in really bad pain
I had lower back pain, i watched ur video and it was relieved.
Now i had hip pain and i am doing these exercises and feeling much better.
May god bless u

[roscoedbts]

I’m 13 with the Sickle Cell Disease. My hip pain comes even if I follow the conditions on how to AVOID my hip pain crisis and I don’t know why. This helped very much!

[jacobismail]

Thank you. This is really helps me. Yesterday even I can't walk. This morning still very pain, and I trying to search and I found this. And I feel better now, still little pain but i can walk again. Thank you and God bless🙏

[f_payr]

Thank you so much! I did this yesterday and could barely do any of the exercises because it hurt so much, I did it today in the morning and it was still painful but not that bad anymore, now I did it in the afternoon and the pain is completely gone!

[annhale]

Hi Dr. Jo! These exercises are definitely helping my back and hip pain. I actually slept 2 nights without having to flip over back and forth all night. Thank you!!

[prettyfaerie]

I love any stretches you can do in bed

[rfr]

Just did this for my sciatic pain goin up my shoulders, it worked instantly! I ❤️ U Dr Jo!

[simplysweet]

My right hip flexor stays in pain that typically radiates down my leg. These stretches brought some much needed relief.

[choices]

I climb up and down on machinery all day long at my job. At 57 yrs it has done a number on my joints, specifically my hips. I found this video in an attempt to alleviate some of the pain thats been waking me up at night. THESE exercises have totally helped to rid me of most of the discomfort I have had. Thank you SO very much for these 5 stretches!! I am able to squat down with minimal joint pain and rarely wake up in pain anymore. Oh, and Ive only been doing these stretches for a week :)

[rosepearl]

Had a still birth 12 days ago and from last night I am having terrible hip and pelvic pain.. I am hopeful that these exercises will help reduce it. Wish me luck.

[KT-pwcq]

Just wanted to come back and said that this exercises work! I’m in my early 20s and started having some hip pain on the outside of my hip after working up and lifting weights. I did the exercises at night and immediately noticed the pain had ease. The next morning my pain disappeared

[latricebyrd]

Hi Remey, and Doc, great and informative. Thank you for always bringing great informative information. 🙏🏽

[swhitson]

Thank you for making this. I've been having such bad pain in my right hip that it shoots all the way down to my knee with every step I take and I have a really bad limp. I really hope this helps.

[honeybee-xbox]

Doctor Jo always got the best exercises

[Vibful_Alx]

Thank you so much! I suffered with these hip pains a lot and I feel really better