Hip pain is almost always associated with herniated disks or sciatica as the sciatic nerve stretches from lower back and hips down the legs. The sciatic hip pain is generally accompanied by feeling of numbness as well as tingling. To find exact causes, CT (Computerized Tomography) scans, X-rays, MRI scans can be performed.
Generally, the pain goes away on its own, but if it extends for more than 6-8 weeks, you should at least do some special exercises.
Exercise 1 – Knee-to-chest stretch is quite advantageous for the sciatic hip pain sufferers. To do this, lie down on the floor (hard surface). Allow your lower back to make contact with the floor, and stretch your leg (the one that is not paining). Now, bend the leg (in which you are experiencing pain) to the knee and hold the leg with hands. After 10-20 seconds, release this position.
Exercise 2 – Knee-to-mix exercise is one of the best exercises. Lie on the floor with your back straight and pull one leg. Bend the opposite leg to 90 degrees. Now, slowly, make circles with your bent leg. Now, repeat this cycle clockwise and counterclockwise, 8 times in each direction.
- Reduce inflammation with a cold compress and use a warm compress to help ease the pain.
- Stretching releases endorphin compression