What Causes Lower Back & Hip Pain and How to Get Rid of It

Are you suffering from lower back and hip pain? Spend all day working at a desk? Or have you just heard too much from your friends about their own issues? If your answer was yes to one or more of these questions, then this is the blog for you!

Finding the Cause of Lower Back and Hip Pain

Lower back and hip pain are very common among adults, with around 80% of adults experiencing one or the other at some point in their life according to the National Institute of Neurological Disorders and Stroke. The reasons for these pains, which often come in pairs or, even in disguise as one another, are plentiful.

With office jobs and digital work-from-home positions at an all-time high across the western world, more and more people are spending their days leaning into computer screens, which can result in strains and pains over time. However, many more reasons could be contributing to your experience with such pains.

Sprains and Strains

The hip and lower back muscles, tendons, and ligaments can become injured in a variety of ways. When you overstretch or tear a muscle or tendon, it’s known as a strain, while doing the same to a ligament is known as a sprain.

Common causes include:

  • Sporting injuries
  • Falls
  • Traumas (being hit or bumped into hard)
  • Awkward twists
  • Bad form when heavy lifting

Symptoms include:

  • Muscle pain
  • Weakness
  • Tenderness
  • Swelling
  • Reduced motion

Treatments include:

  • Rest
  • Ice packs
  • Anti-inflammatory drugs
  • Stretching

It’s important to always move with care, especially in exercise and heavy lifting, to avoid strains and sprains. Along with this, warming up, cooling down, and stretching are all important.

Tight Hip Flexors

If you remain seated for too long, as much of the population does, your hip flexors can tighten up.

Symptoms include:

  • Tender upper legs
  • Muscle spasms in the legs
  • Sore hips and thighs

Treatments include:

Herniated Disks

This is when one of the cushioning disks between your spine’s vertebrae slips out of place, which can then put pressure on nearby nerves.

Common causes include:

  • Falls
  • Traumas
  • Obesity
  • Improper lifting technique
  • Bad twisting motions
  • Repetitive back strains
  • Long drives
  • Smoking

Symptoms include:

  • Sciatica
  • Shooting pains
  • Numb feet and legs
  • Muscle weakness in feet or legs
  • Loss of bowel and bladder function (emergency cases only)

Treatments include:

  • Physical therapy
  • Epidural steroid injections
  • Nonsteroidal anti-inflammatory drugs (NSAIDs) to relieve pain
  • Surgery (severe cases)

Sacroiliac Joint Dysfunction

The sacroiliac joints connect the lower spine to the pelvis, and with too much movement, they can cause lower back and hip pain. The symptoms are essentially just aches, pains, and discomfort.

Treatments include:

  • NSAIDs
  • Physical therapy
  • Stretching
  • Icing
  • Steroid injections


Arthritis is when the protective cartilage between bones and joints starts to break down, causing bones to rub together and put pressure on nerves.

Symptoms include:

  • Stiffness
  • Pain
  • Weakness

Treatments include:

  • Exercises to strengthen problem areas
  • Home remedies
  • Massages
  • Acupuncture
  • Natural supplements
  • Surgery
  • NSAIDs

Ankylosing Spondylitis

This is a form of primarily spinal arthritis.

Symptoms include:

  • Low-grade fever
  • Appetite loss
  • Malaise

Treatments include:

  • Prescription painkillers
  • TNF blockers
  • NSAIDs

Preventative measures include:

  • Not smoking
  • Regular exercise
  • Icing affected areas

Scoliosis - Lower Back and Hip Pain Female-Related

Scoliosis is a bend in the spine, usually genetic or caused by improper physical activity. Scoliosis can cause hip pain in women especially, along with interrupting proper exercise.

Treatments include:

  • Back braces
  • Casts
  • Painkillers
  • Surgery
  • Spinal injections

Paget’s Disease

Paget’s disease is a rare disorder that causes the bones to soften, often affecting the hips and lower back disproportionately.

Symptoms include:

  • Chronic hip pain
  • Hearing loss
  • Bowed legs
  • Headaches
  • Tingling
  • Numbness

It’s generally treated with osteoporosis medication to strengthen the bones.

How to Relieve Lower Back Pain and Hip Pain

You can try various things if you’re looking to keep these issues at bay. First of all, look for the best chair for lower back and hip pain when working. You should also try to find the best sleeping position for lower back pain, which varies among people.

However, a treatment that we really recommend is using electric heat treatment. We have our very own Electric Heat Pad in stock, which makes for an excellent reliever for the lower back and hips, along with the shoulders and abdomen.

Benefits of Heat Treatment

Using physical therapy heating pads can open up the blood vessels, with benefits including:

  • Increased circulation
  • Improved blood flow
  • Reduced cramping
  • Reduced stiffness
  • Better oxidation
  • Increased nutrient transfer

For more on our products, health, and exercise overall, visit our website today and begin your journey to a better you!

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