Many people know the feeling all too well: you wake up with a stiff back, your hip starts aching after a long day of sitting, or you suddenly feel a sharp pain in your lower back when standing up. Hip and lower back pain is incredibly annoying – and unfortunately very common. Research shows that about one in five adults experiences lower back pain every year. Whether you’re young or older, active or less so: these complaints can affect anyone.
What often starts as a minor discomfort can, over time, become quite limiting. Bending, walking, cycling, or even just sitting can suddenly feel like a challenge. And the frustrating part? The cause is often not clear at all. Luckily, there’s good news: with the right approach you can recover – and even come back stronger than before.
What does hip and lower back pain feel like?
Complaints in this area can show up in many ways. For some, it’s a dull, nagging ache, while for others it feels sharp and stabbing. Sometimes the pain radiates to the buttock or groin. Others mainly notice stiffness or instability – that sense that the body just isn’t cooperating.
Common signs include:
- A nagging ache after sitting for long periods
- Trouble getting up from a chair or bed
- Pain when bending or twisting
- Stiffness after rest
- A feeling of reduced stability in the back and pelvis
The unpredictable nature of these complaints makes them especially tricky. What can you do safely? And is movement helpful or harmful?
Possible causes of hip and lower back pain
The causes are often complex and rarely boil down to one single reason. The most common factors include:
- Prolonged sitting, especially with poor posture
- Too little movement, leading to weak muscles and reduced mobility
- Weak core and glute muscles, which don’t sufficiently support the back and hips
- Overloading from sports or heavy work without proper technique
- Arthritis (wear and tear) of the hip joint, especially later in life
- Stress and tension, which can literally settle in the muscles of the back and pelvis
Large-scale studies, such as those published in The Lancet (2018), show that lower back pain is one of the leading causes of reduced quality of life worldwide. Not necessarily because of damage in the body, but because of how we deal with the complaints.
Why movement helps with hip and lower back pain
Many people think: pain means rest. But staying inactive for too long often makes things worse. Targeted movement is actually one of the most powerful tools for recovery.
Movement:
- Stimulates blood circulation
- Strengthens the muscles around the back and hips
- Keeps joints flexible
- Sends the brain the signal that the body is safe
Examples of effective exercises for the lower back include:
- Cat-Cow stretch – mobilizes the spine
- Glute bridge – strengthens the glutes and stabilizes the pelvis
- Bird-dog – trains the deep core muscles and improves balance
- Hip opener stretch – relieves tight hip flexors
More and more research shows that active exercise often delivers better results than passive treatments such as massage or painkillers.
Physiotherapy as the first step to recovery
When pain interferes with your daily life, it’s wise to seek help. A physiotherapist looks not only at where the pain is, but especially at why.
A treatment plan may include:
- Manual therapy or joint mobilizations to improve movement
- Dry needling to release muscle tension
- Exercise therapy focused on strength, stability, and mobility
- Advice and coaching on posture, lifestyle, and daily activity
Physiotherapy gives you insight into the cause of your complaints and a step-by-step plan to build strength again.
Personal training: coming back stronger
After the first stage of recovery, it’s important to work on sustainable strength. That’s where personal training plays a valuable role. With strength-based training, you focus specifically on muscle balance, stability, and resilience.
Why strength training prevents hip and lower back pain?
- Strengthens the core and trunk muscles
- Optimizes posture and movement patterns
- Increases the load capacity of the back and hips
- Reduces the risk of recurring complaints
Research shows that progressive strength training can improve symptoms by up to 60% in people with chronic lower back pain.
Prevention: the power of being strong
Your hips and lower back form the foundation of your body. The stronger and more stable this area is, the better you function – both in daily life and in sports.
Benefits of preventive strength training include:
- Lower risk of injuries or relapses
- Moving more freely, with greater confidence
- Better performance, physically and mentally
- More energy and a more positive mood
In short: being strong is the best insurance against recurring pain.
Conclusion: moving towards recovery
Hip and lower back pain is unpleasant, but often very treatable. The key is not to get stuck in rest and passive treatments. With the right combination of physiotherapy and strength-based training, you can not only recover but also become stronger and more resilient than before.
Whether you’ve been struggling with pain for months or have just started noticing it: you don’t have to face it alone. With the right guidance, you can take the step from pain to strength – and regain trust in your body.
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Sources
- Maher, C. et al. (2018): Non-specific low back pain. The Lancet
- Qaseem, A. et al. (2017): Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain. JAMA
- Steele, J. et al. (2015): Resistance Training for Chronic Low Back Pain: A Review. Science direct.
- Grgic, J. et al. (2020): Effects of Resistance Training on Muscle Size and Strength in Very Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Medicine
- KNGF-richtlijn Lage Rugpijn – Koninklijk Nederlands Genootschap Fysiotherapie
