Lower Back and Hip Pain: A Quick Guide to Pain Relief

lower back and hip pain

Living with lower back and hip pain can be a debilitating experience that can affect your quality of life.

This common condition affects millions of people and is a chronic cause of disability in adults. Lower back and hip pain have also been found to be a leading cause of higher healthcare costs and lost productivity in the workplace.

If you're currently dealing with chronic lower back and hip pain, you'll be glad to know there are steps you can take to manage the condition.

In this guide, we'll explore certain ways to relieve pain in your lower back and hip. We'll also discuss what lifestyle are available to help you stay active and comfortable while living with this condition.

Let's get started.

Why Does Lower Back and Hip Pain Occur

Lower back and hip pain can occur due to a variety of reasons, including improper posture, muscle imbalances, overuse injuries, and physical trauma.

With prolonged sitting or standing, the body's muscles become weaker which can lead to lower back and hip pain.

Muscles in the lower back and hips become tight when we spend long periods sitting down or standing without moving our hips around.

Some of the root causes of lower back and hip pain can also include:

  • Weak core muscles
  • Muscle imbalances
  • Poor posture
  • Degenerative joint disease
  • Osteoarthritis
  • Physical trauma (such as a fall)

There are medical and natural treatments to heal lower back and hip pain. First we will talk about medial and then natural treatments.

Medical Treatments for Lower Back and Hip Pain Relief

Taking the medical route for lower back and hip pain can be a good choice depending on the severity of your condition.

From taking over-the-counter pain relievers to physical therapy, there are many options available. Here's a list of medical treatments for lower back and hip pain:

Take over-the-counter pain relievers

Over-the-counter pain relievers such as ibuprofen, naproxen sodium, and acetaminophen are usually the first line of defense when treating lower back and hip pain.

These pain medications help reduce inflammation and provide temporary relief from discomfort. If your health care has prescribed a specific medication, you should always follow the instructions.

In certain cases, they may recommend stronger anti-inflammatory medications to help you manage your pain level. These can include muscle relaxants, opioids, and anti-inflammatory drugs.

Corticosteroid joint injections

Corticosteroid joint injections are an option for people with hip and lower back pain.

Corticosteroids are hormones that can reduce inflammation in the joints, which can help relieve severe pain. These joint injections are usually given directly into a joint or around your spinal cord.

This treatment option is often used to treat severe lower back and hip pain cases but should not be used as a long-term solution.

Physical therapy

Physical therapy for relief of lower back and hip pain

Physical therapy is one of the most effective lower back and chronic hip pain treatments.

It involves physical therapy exercises, stretches, and manual therapies that help reduce inflammation, improve flexibility, and strengthen the muscles in the affected area. Physical therapists may also use modalities such as heat or cold therapy to provide temporary relief from joint pain.

They can also recommend some lifestyle changes, which we will discuss later.


Surgery may be the best route if other methods of managing your lower back and chronic hip pain don't work.

This is usually done for more severe cases, such as a herniated disc or nerve compression in the area.

Surgery should always be considered a last resort option, and a full discussion with your healthcare provider should occur before making any decisions.

These are some of the medical treatments that can help relieve lower back and hip pain. With the right treatment, you can get the relief you need and return to living your life.

Next, we'll look at alternative treatments to help with lower back and hip pain.

Natural Healing Alternatives for Lower Back and Hip Pain Relief

If you're looking for natural treatments to help relieve pain in your lower back and hip, there are a few options available.

These include acupuncture, chiropractic care, heat or cold therapy as well as using massage therapy.

Here's how they may help:


Popular in Traditional Chinese Medicine, acupuncture can be an effective way to treat chronic pain.

It involves inserting thin needles into your lower back and hips to stimulate healing and reduce pain. Research also suggests that acupuncture may help reduce inflammation and improve mobility.

Acupuncture is considered safe when performed by a trained professional, but it's essential to make sure you find someone who is certified.

Heat and cold therapy

Another popular natural treatment for lower back and hip pain is heat and cold therapy.

Heat therapy helps to relax muscles, increase blood flow, reduce inflammation, and soothe the area. Cold therapy helps to reduce swelling and numbs the affected area.

When using heat therapy, you can use a hot water bottle or heating pad. Ensure not to leave it on for too long to avoid burning your skin. For cold therapy, you can use an ice pack or frozen vegetables.

Chiropractic care

If you're looking for a more hands-on approach, chiropractic care can be an effective way to relieve in your lower back and hip.

It focuses on realigning your bones and joint dysfunction in your lower back and hips for improved mobility and reduced pain. It can also help reduce inflammation, improve posture and increase flexibility.

To get the most out of your chiropractic treatment, find a certified and experienced chiropractor. They employ various techniques, including manual adjustments, stretching exercises, and massage.

This way, they can ensure you get the most effective treatment for your condition.


Got some time on your hands?

Yoga can be a great way to help manage lower back and hip pain.

It involves gentle stretching and strengthening exercises that can help improve mobility, reduce inflammation, and decrease pain.

Yoga also helps relieve stress, which can worsen severe pain symptoms. You can practice yoga at home or take classes with an experienced instructor.

Massage therapy

Lower back pain relief with massage gun

Massage therapy is one of the most popular natural treatments of pain in your lower back and hip.

Massage helps to reduce inflammation and muscle tension, improve blood circulation, and increase range of motion. It can also help relax your muscles, leading to improved sleep.

You can find a certified massage therapist near you or do it yourself through self-massage tools. Popular self-massage tools include foam rollers, massage balls and massage guns.

Foam rollers are cylindrical -shaped help to relieve muscle tension and improve flexibility.

Massage balls are small, round objects that can be rolled along tight muscles to help relax them. And finally, massage guns are handheld devices with various attachments that offer deep-tissue massage to relieve pain.

Fusion Recovery offers a wide range of innovative deep tissue massage guns for pain relief in the lower back and hip.

The Elite model reaches 60% deeper into your lower back and hip muscles, helping to break up scar tissue and increase circulation for faster recovery. The Mini is the perfect choice if you're after a compact and quiet massage gun for relief.

Its small size makes it easy to use on the go, and its quiet motor ensures you relieve your pain without disturbing others. The Fusion Elite and Fusion Mini models come with four massage heads for different intensity levels and deep tissue massage.

So if you're looking for a natural way to manage lower back and hip pain, try deep tissue massage guns from Fusion Recovery!

In the next section, we'll discuss some lifestyle changes you can make to help alleviate lower back and hip pain.

Lifestyle Changes for Lower Back and Hip Pain Relief

While natural healing alternatives are helpful for pain relief in the lower back and hip, some lifestyle changes may also be needed.

Here are a few of the most common lifestyle modifications that can help relieve your symptoms:

Exercise regularly

Are you active? If not, it's time to start.

Getting regular exercise is essential for managing lower back and hip pain. It helps improve flexibility and strength in the affected area, which can alleviate the symptoms of sharp pain.

It's essential to find an exercise routine that works for you and stick with it. Popular physical exercises that may help include swimming, walking, and yoga.

You can also work with a physical therapist to create a tailored exercise program for your needs.

Maintain a healthy weight

How much you weigh can significantly impact just how much pain you experience.

Being overweight puts extra strain on the joints, exacerbating the pain. Maintaining a healthy weight is essential to help reduce the intensity of your symptoms.

Ensure you eat a balanced diet and incorporate regular physical activity into your daily routine. It's also important to avoid fad diets or extreme approaches as these can lead to unhealthy eating habits and further contribute to discomfort.

Practice good posture

Good posture for relief of lower back and hip pain

Practicing good posture is one of the most important things you can do to help manage lower back and hip pain.

Poor posture causes joint dysfunction and strain on the muscles, making it more difficult to move and perform daily activities. When sitting, ensure your feet are flat on the floor with your knees bent at a 90-degree angle. Keep your back straight and avoid slouching.

If you're unsure about your posture, you can work with a physical therapist to help correct it.

Get adequate rest

Getting adequate rest is essential for managing lower back and hip joint pain.

When we don't get enough sleep, our body can't heal itself and can increase the pain. Aiming for at least 8 hours of sleep each night is essential to help manage your symptoms.

Some techniques may be helpful if you're having trouble falling or staying asleep. These can include avoiding screens before bedtime, taking a hot bath or shower before bed, and following a regular sleep schedule.

Pay attention to your diet

Are you fond of sugar, caffeine, and processed foods?

It's important to pay attention to what you eat to help manage lower back and hip pain. Eating a nutritious diet can help reduce inflammation and improve your overall health.

Focus on eating mostly whole foods such as fruits, vegetables, whole grains, lean proteins, nuts and seeds. Eating anti-inflammatory foods such as salmon and leafy greens can also help reduce inflammation and pain.

Frequently Asked Questions

Got questions about lower back and hip pain?

We've got answers. Here you'll find answers to some of the most common questions we get from hip and chronic low back pain patients.

How long does lower back and hip pain take to go away?

Getting relief from lower back and hip pain depends on many factors, including the severity of your medical condition and treatment.

Generally speaking, it may take anywhere from a few days to several weeks for the pain to completely subside. However, if the pain persists for more than two weeks, seek medical care from a health care provider.

What are the common symptoms of lower back and hip pain?

Common lower back and hip pain symptoms can include stiffness, sharp or dull pain, muscle spasms, tenderness in the affected area, and difficulty sleeping.

It is also common to experience a limited range of motion when trying to move or stretch the affected area. Some people may also notice tingling sensations or numbness in their legs. If you experience any of these symptoms, you should find ways to manage your pain.

What are the common causes of lower back and hip pain?

The most common causes of lower back and hip pain include muscle strain, poor posture, overuse injuries, arthritis, osteoporosis and herniated discs.

Muscle strain is caused by lifting heavy objects or overexertion, while poor posture increases stress on the muscles in your lower back and hips. Overuse injuries are caused by repeated movements that put too much strain on the muscles, and all types of arthritis can lead to joint pain and stiffness.

Osteoporosis causes bones to become weak and brittle, leading to pain in the lower back and hips. Finally, herniated discs occur when the cushioning between your vertebrae is damaged or ruptured, leading to inflammation and discomfort.

What can I do to prevent lower back and hip pain?

While there's no surefire way to prevent lower back and hip pain, there are some things you can do to reduce your risk of developing it.

Some include the lifestyle changes we've discussed, such as maintaining good posture, regular exercise and stretching, and avoiding overexertion. Just ensure you take proper care of your body and give it the rest it needs.

Eating healthy, nutritious foods is also essential, as this can help keep your muscles and bones strong. Finally, ensure you have a comfortable mattress supporting your back and hips while you sleep.

When should I see a doctor for lower back and hip pain?

If your lower back and hip pain does not improve within a few days or worsens over period of time, then it is essential to seek medical advice. A medical professional can provide an accurate diagnosis and treatment plan to help you manage your pain.

It's essential to speak to a doctor if your back or hip pain is accompanied by other symptoms such as fever, numbness, tingling, and difficulty walking.


Finding relief from lower back and hip pain can be challenging.

Whether you are elderly person, casual exerciser or a professional athlete, we hope this article has provided helpful information and tips on managing this condition.

You can try out medical treatments like physical therapy and medications or use natural remedies like acupuncture, massage therapy and yoga to help manage your pain.

Remember, making lifestyle changes is key to making the most of your recovery journey.

So, practice good posture, exercise regularly, maintain a healthy diet and give your body the rest it needs.

With proper care, you can manage lower back and hip pain and maintain an active, healthy lifestyle.

If you have any questions about lower back and hip pain or how you can treat them the right way, feel free to contact us.

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