Simple Hip Pain Exercises: Dr. Sudberg’s Relief Guide

Dr. Jordan Sudberg’s Simple and Effective Exercises to Relieve Hip Pain

Hip pain is a common complaint affecting people of all ages, limiting mobility and impacting everyday activities. Whether caused by arthritis, injury, muscle imbalances, or overuse, hip pain can be frustrating and disruptive. Fortunately, with the right approach, many patients find relief through targeted exercises designed to strengthen muscles, improve flexibility, and reduce discomfort.

As a leading pain management specialist, Dr. Jordan Sudberg has extensive experience helping patients manage hip pain through a combination of medical treatment and physical therapy. In this post, Dr. Sudberg shares some simple yet effective exercises that can be incorporated into your daily routine to help alleviate hip pain and promote long-term joint health.

 

Understanding Hip Pain and Its Causes

Before starting any exercise program, it’s important to understand what might be causing your hip pain. Common causes include:

  • Osteoarthritis and other degenerative joint diseases
  • Hip bursitis (inflammation of the fluid-filled sacs around the hip joint)
  • Tendonitis or muscle strain
  • Labral tears or hip impingement
  • Poor posture or muscle imbalances

Dr. Sudberg notes, “The hip is a complex joint supported by many muscles and ligaments. Weakness or tightness in surrounding muscles often contributes to pain and instability.”

 

Why Exercise Helps Hip Pain

Exercise plays a critical role in hip pain management because it:

  • Strengthens muscles supporting the hip joint
  • Increases joint stability
  • Improves flexibility and range of motion
  • Enhances blood flow to promote healing
  • Reduces stiffness and inflammation

However, it’s essential to perform exercises correctly and avoid movements that exacerbate pain. Dr. Sudberg recommends consulting a healthcare professional before starting any new exercise regimen.

 

Dr. Jordan Sudberg’s Top Exercises for Hip Pain Relief

Here are several low-impact exercises that Dr. Sudberg frequently recommends to his patients. These can be done at home with little or no equipment.

1. Hip Bridges

This exercise strengthens the gluteal muscles, which support the hip and pelvis.

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
  • Hold for 3-5 seconds, then slowly lower your hips back down.
  • Repeat 10-15 times.

2. Standing Hip Abduction

Strengthening the outer hip muscles helps stabilize the pelvis.

  • Stand tall holding onto a chair or wall for balance.
  • Slowly lift one leg straight out to the side, keeping your toes pointed forward.
  • Hold for 2-3 seconds, then lower your leg.
  • Perform 10-15 repetitions on each side.

3. Seated Hip Flexor Stretch

Stretching tight hip flexors can relieve tension that contributes to pain.

  • Sit on the edge of a chair with one foot flat on the floor.
  • Extend the opposite leg straight behind you with toes pointed down.
  • Gently lean forward to feel a stretch in the front of the hip.
  • Hold for 20-30 seconds and repeat 2-3 times on each side.

4. Clamshell Exercise

Targets the hip abductors and external rotators, improving hip stability.

  • Lie on your side with knees bent and feet together.
  • Keeping your feet touching, lift your top knee as high as you can without rotating your pelvis.
  • Hold for 2 seconds, then lower.
  • Repeat 10-15 times per side.

5. Piriformis Stretch

This helps alleviate tightness in the deep hip muscles that can cause referred pain.

  • Lie on your back and cross your right ankle over your left knee.
  • Grasp the back of your left thigh and gently pull it toward your chest.
  • Hold for 20-30 seconds, then switch sides.

 

Tips for Exercising Safely

Dr. Sudberg stresses these important points when managing hip pain with exercise:

  • Warm up before exercising with light walking or gentle movements.
  • Avoid any exercise that causes sharp or worsening pain.
  • Start slowly and gradually increase repetitions or intensity.
  • Focus on controlled, smooth movements rather than speed.
  • Incorporate rest days to allow muscles and joints to recover.

 

When to See a Specialist

While these exercises benefit many people with mild to moderate hip pain, some cases require further evaluation and treatment. Dr. Sudberg advises seeing a pain management specialist if you experience:

  • Severe or worsening pain despite home care
  • Limited range of motion or difficulty walking
  • Swelling, redness, or warmth around the hip joint
  • Pain radiating down the leg or accompanied by numbness

In such cases, Dr. Sudberg may recommend additional therapies such as physical therapy, medications, injections, or advanced pain management techniques.

 

Final Thoughts

Hip pain doesn’t have to sideline your life. With consistent practice of simple exercises like those recommended by Dr. Jordan Sudberg, you can improve strength, flexibility, and comfort to keep moving freely.

If you’re struggling with hip pain and want a personalized plan tailored to your needs, don’t hesitate to reach out to a pain management specialist for guidance.