7 common causes of lower back and hip pain (and what helps)

Up to 80% of people are estimated to experience lower back pain at some point in their lives. Hip pain is also common, affecting about 10% of the general population. Lower back and hip pain can make simple tasks like walking, bending, lifting and sitting more painful. It can also cause you to lose sleep, leaving you feeling more tired. As a result, you may restrict your activities even further. 

Fortunately, a physical therapist can help identify the root cause of your pain and tailor physical therapy to help bring you relief. Whether your lower back or hip pain is caused by muscle strain, arthritis or another condition, an expert can guide you through safe and effective exercises that can reduce pain and increase mobility, helping you improve your quality of life.

Let’s explore seven common causes of lower back and hip pain to help bring you one step closer to finding much-needed pain relief.

7 common causes of lower back and hip pain

Lower back and hip pain can have many potential causes, ranging from muscle strain to nerve conditions. When you know what’s causing your pain, you can find out how to relieve it effectively. 

Below is a list of seven common culprits of lower back and hip pain and strategies that may help manage your symptoms. 

1. Muscle strain

A muscle strain is an injury that occurs when muscles or tendons are overstretched or torn. Heavy lifting, sudden movements or overuse can cause muscle strain. Your symptoms can range from minor discomfort to severe pain, depending on how bad your strain is. Other common symptoms include soreness, stiffness, swelling, bruising or limited mobility.

What helps: Rest, gentle stretching, strengthening exercises, cold and heat therapy, and pain medications may alleviate pain. If you’re considering pain medication, talk to your provider about which one is the safest and most effective for you.

2. Poor posture

Slouching can throw off your spine’s alignment, potentially putting additional strain on your back and hips. This increased pressure on your spinal discs and muscles can lead to discomfort, muscle fatigue, and nerve or disc problems. If you’re experiencing dull or sharp aches, stiffness, and pain that worsens from long periods of sitting or standing, your pain may be due to poor posture. 

What helps: Core strengthening physical therapy exercises may help alleviate stress on the lower back and hips, potentially leading to decreased pain and improved range of motion.

3. Arthritis

Arthritis is a condition that causes swelling, tenderness and damage of joints. Osteoarthritis, the most common form of arthritis, is caused by wear and tear of cartilage over time. Genetics, injuries and autoimmune conditions may also contribute to arthritis. It can limit your movement, making it challenging to walk, get out of a chair or climb the stairs. Common symptoms include stiffness, swelling and aching in the lower back and hips.

What helps: Exercises, weight management, physical therapy, medications and steroid injections are options you can explore with your provider to alleviate arthritis pain.

4. Herniated disc

A herniated disc occurs when the soft center of a spinal disc bulges through the outer layer and presses against nearby nerves, irritating them and causing pain. Repetitive bending or lifting, a fall, or an age-related condition can lead to this condition. A herniated disc can cause pain that radiates down the legs, numbness or tingling. These symptoms may worsen with coughing, bending or lifting.

What helps: Gentle stretches and core strengthening exercises can help relieve pressure. Your doctor or physical therapist may also recommend lifestyle modifications that may help limit movements that trigger the pain. For instance, keeping commonly used items in easy reach may help prevent bending. 

5. Sciatica 

Sciatica is a condition that stems from irritation or compression of the sciatic nerve, which runs from the lower back down the legs. It can be caused by herniated discs in the lower back, spinal stenosis, bone spurs, tumors or trauma. If you have a sharp, shooting pain from your lower back down your leg, you may have sciatica. Other symptoms include weakness, tingling, burning and difficulty standing. Some people with sciatica experience pain that worsens when they stand, sit or bend over.

What helps: There are many physical therapy techniques that may relieve sciatica pain. Joint mobilization, therapeutic exercises and electrical stimulation are just a few of the options that may help reduce nerve pressure, improve mobility and ease pain.

6. Hip bursitis 

Hip bursitis is a condition in which a small, fluid-filled sac called a bursa becomes inflamed in the hips. Overuse, injury or poor posture may cause this condition. Symptoms of hip bursitis include tenderness, swelling, stiffness and pain that typically occurs on the outside of the hip. Many people with hip bursitis also experience a limited range of motion and pain that worsens at night.

What helps: Stretching and strengthening exercises may help reduce strain on the hips. Cold and heat therapy may also be helpful because ice can reduce inflammation, and heat can relax muscles. 

7. Overuse or repetitive motion

Repeated physical activities like running, cycling or prolonged sitting can cause pain in the lower back and hips. Continuous stress in this area can cause chronic soreness, stiffness and decreased motion over time. 

What helps: Regular stretching and strengthening exercises can reduce repetitive strain and increase strength and flexibility.

KC Rehab can help you alleviate lower back and hip pain

No matter what is causing your lower back and hip pain, physical therapy may provide the relief you’re looking for. At KC Rehab, one of our licensed physical therapists can work with you to identify the cause of your pain and customize a safe and effective treatment. If you’re ready to feel better and move better, don’t hesitate to reach out to us. Our team is ready to help you move more comfortably. 

Contact our team today for more information or to schedule an initial appointment.