If you have back pain or knee pain, chances are that your hips are probably involved. Lack of proper hip mobility can cause or worsen both problems. Watch the video below to learn simple hip mobility exercises for back an knee pain.
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Why Hip Mobility Matters
Your hips play a major role in both back and knee health.
Many people over 50 lack proper hip rotation, which can lead to pain and movement limitations.
The hips are ball-and-socket joints, allowing for smooth rotational movement.
In contrast, your lower back and knees primarily move forward and backward with limited rotation.
When your hips don’t move well, other areas compensate, increasing the risk of pain and injury.
Seated Hip Rotation Exercise
This is a beginner-friendly exercise that improves hip rotation without stressing the knees.
- Sit at the edge of a chair or couch.
- Turn both feet to one side, letting your knees move in the opposite direction.
- Hold the position while keeping your pelvis facing forward.
- Switch to the other side, mimicking a windshield wiper motion.
- Repeat 10 times per side.
Standing Hip Rotation Exercise
This exercise builds on the seated version to improve mobility while standing.
- Stand with your feet shoulder-width apart.
- Shift your knees side to side like windshield wipers.
- Keep your pelvis stable while focusing on hip movement.
- Perform 10 repetitions per side.
This exercise mimics the hip movement that you do when golfing, playing tennis, or playing pickleball.
However, you also need to do this movement during daily activities like pivoting or turning a corner while walking.
Deep Squat for Hip Mobility
A deep squat naturally improves hip rotation while strengthening your legs.
- Stand with your feet shoulder-width apart.
- Slowly squat down, allowing your hips to rotate outward.
- If needed, use your elbows to gently push your knees outward.
- Hold for 10-15 seconds, then return to standing.
- Repeat 5 times.
Try doing these hip mobility exercises for back and knee pain and see how they work for you. By doing these regularly, you can reduce strain on your back and knees.
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