Outer Hip Stretches and Exercises for Low Back Pain Relief

The best way to deal with low back pain that is caused or complicated by tight outer hip muscles (abductors) is to stretch the muscles. There are a number of outer hip stretches and exercises you can do to improve or maintain your posture and prevent spinal misalignment.

Outer hip stretches and exercises can be done from the comfort of your own home. In addition to stretching the outer hip muscles, these exercises also aim to strengthen your core and inner leg muscles (adductors), all of which support your spine.

This article walks you through several exercises and stretches for low back pain relief. It also explains what the outer hip muscles are, as well as the benefits of stretching them.

What Are Outer Hip Muscles?

The exact cause of low back pain is unknown in about 90% of cases. However, people with low back pain typically have overactive muscles in the hips and legs. These muscles become overactive due to weak outer hip muscles and core muscles.

The outer hip muscles, which include the gluteus medius, piriformis, and hip external rotator muscles, contribute to posture and lumbar spine stability. When these muscles get tight, as they often do, they can pull on the pelvis and slightly alter its position. This, in turn, can lead to spinal misalignment and low back pain.

Factors that lead to tight outer hip muscles include:

  • Having weak core muscles
  • Sitting for long periods of time
  • Poor posture

Making time in your day to do the stretches and exercises in this article can improve all three factors to reduce lower back pain.

Benefits of Outer Hip Stretches for Low Back Pain

A minimum amount of tightness in your hips is necessary to keep your low back stable and healthy. Too much tightness, though, puts you at risk for low back pain. Perhaps the most important benefit of outer hip stretches are that they reduce this risk.

Furthermore, outer hip stretches can improve:

  • Hip range of motion
  • Core strength and power
  • Athletic performance
  • Balance
  • Muscle endurance
  • Gait (walking pattern)

Having flexible hips is especially important for preventing injury, whether you are an athlete, elderly, have a chronic condition like osteoarthritis, or are simply prone to falling.

Research shows that doing hip stretches consistently can counteract the negative effects of a sedentary lifestyle on the hips, reducing the risk of falls, injuries, and low back pain.

Outer Hip Stretches and Exercises

The following stretches and exercises work your outer hip muscles, thigh muscles, and even your core to prevent low back pain.

Outer Thigh Muscle Stretch

woman in grey stretches hips on back

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The outer thigh muscle stretch can help release your outer hip muscles. Consider using a yoga mat for comfort.

To perform the outer thigh muscle stretch:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Bend one leg at the hip to bring it up toward your chest; repeat this move with the other leg.
  3. Once both legs are up, place the ankle of one leg onto the thigh of the other, just above the knee. Try to keep the knee of your stretched-out leg from inching its way toward the center of your body.

Hold the position for about 30 seconds, so you feel the stretch as long as there is no pain. Repeat on the other side. These stretches should be repeated at least three times per leg.

Seated Spinal Twist

Young adults doing side stretch in mat class
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You can adapt a spinal twisting move so that it also provides a gentle release for your outer hip. If you have back problems, ask your healthcare provider or physical therapist if it's OK to rotate your spine before trying this.

To perform the seated spinal twist:

  1. Begin by sitting with both legs extended straight in front of you. Lean back and support your body weight by putting your hands on the floor behind you.
  2. Bring one leg over the opposite thigh, and place the foot on the floor. Your top leg/foot should cross over your extended bottom leg near your knee.
  3. Extend the arm that is on the same side as your outstretched leg, and place it so your elbow will press against the outside of your bent knee. Your forearm will be parallel to your lower leg.
  4. Use your outstretched arm to press your knee away from the center of your body, thereby accentuating the spinal rotation and the concurrent hip stretch. As you do this, think about dropping your hip back down to the floor, with the ultimate goal of having both sitting bones contacting the floor equally.
  5. The combination of dropping your hip and pushing your knee away from your body may increase hip release action. You'll also likely feel a stretch in your low back. This is due to the rotation that is a significant part of the exercise.

Stay in the stretch for at least 30 seconds, unless the position brings on any pain. Repeat the exercise on the other side. You can do this exercise at least once per day.

Inner Thigh Squeeze

Physician helps patient squeeze ball between her knees

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Along with stretches and adapted yoga moves, another way to release chronic tension from your outer hip muscles is to strengthen your inner thighs.

This technique is more subtle than the previous exercises, but strong inner thigh muscles may contribute to overall outer hip flexibility.

To perform the inner thigh squeeze:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place a small soft ball in between your knees.
  3. Squeeze for five seconds and release.

Repeat this exercise about 10 to 15 times. Do up to three sets once or twice per day.

Outer Hip Leg Lifts

Mature Woman Doing Leg Lifts
vgajic / Getty Images.

As you’re working on strengthening your inner leg muscles, for balance you’ll also want to incorporate moves to strengthen your outer hip muscles.

Leg lifts are a great way to reach your outer hip muscles.

To perform these outer hip leg lifts:

  1. Lie on your left side, using your left arm to support your torso at whatever height feels most comfortable.
  2. The bottom leg (the left in this case) can be extended straight or bent at the knee to help you keep your balance.
  3. Holding your right (top) leg straight, lift it from the hip. A key here is to make sure that your leg is lifted in line with your torso or slightly behind it. It should never come in front of the body.
  4. Hold your lifted leg for one to three seconds, or to your comfort level.
  5. Lower your leg to the floor, and repeat.

Try one set of 10 leg lifts to start, increasing repetitions or sets as you’re able. Make sure you do both sides. Outer hip leg lifts should be done at least once per day.

Half-Kneel Lunge

Woman does half-kneel stretch with child

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This stretch focuses on your hip flexors and outer hip muscles. If you have knee pain, you may want to do this stretch on a yoga mat or soft surface to protect your knee.

To perform a half-kneel lunge:

  1. Start by kneeling on the floor.
  2. Bring your right leg in front of you so that your right shin is at a 90-degree angle with the ground. Leave your left knee on the ground. It should be straight behind you.
  3. Keep your hips level and tuck your pelvis under you.
  4. Shift your weight slightly forward, feeling the stretch in your left thigh and groin.
  5. Repeat on the other side.

Try to hold this stretch for 15 to 30 seconds per side. The half-kneel lunge should be done at least once per day or as needed.

Hip Flexor Frog Stretch

Young girl does frog stretch with golden retriever while watching tablet

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The frog stretch targets your outer hip muscles and hip flexors at the same time to improve hip flexibility and range of motion.

To perform the frog stretch:

  1. Start in tabletop position with your knees, shins, elbows, and hands on the ground.
  2. Keep your shoulders at a 90-degree angle with your elbows.
  3. Slide your knees outwards to the side while pushing your buttocks towards your heels.
  4. Sink into your groin, feeling the stretch in your hip flexors.

Relax into this position for about 30 seconds or until you feel the tightness in your hips start to ease up. The frog stretch can be done at least once per day.

Hip Lifts

Woman does hip lifts on the floor

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Hip lifts are a strengthening exercise that targets your gluteal muscles, thigh muscles, outer hip muscles and core muscles, all of which are important for stabilizing the spine and preventing low back pain.

To perform hip lifts:

  1. Start by lying on your back with your arms straight by your sides.
  2. Bend your knees so that your feet are flat on the ground.
  3. Keeping your knees directly above your ankles, drive your shoulders and upper back into the ground and lift your hips towards the ceiling.
  4. Your core, gluteal muscles, hamstrings, and outer hip muscles should all be engaged.

Try to hold this stretch for 10 to 15 seconds, then slowly lower your lower body to the ground. Repeat three to five times per day.

Cobra Hip Stretch

Elderly woman does cobra pose hip stretch

Cavan Images/Getty Images

This popular yoga pose, often referred to as the cobra pose, targets the outer hip muscles and hip flexors. It is a good stretch to cool down from your outer hip muscle workout routine.

To perform the cobra hip stretch:

  1. Start on your knees with your bottom seated against your heels.
  2. Stabilize yourself by placing your hands on the ground next to your knees.
  3. Straighten your left leg behind your body, allowing your hips to fall to right side of your body.
  4. Your right heel should be touching the left side of your pelvis.
  5. Feel the stretch in your outer hip, hip flexors, and groin.
  6. Switch sides.

Hold this stretch for 15 to 30 seconds then switch sides. You can do the cobra hip stretch once per day.

Summary

Tight outer hip muscles, core muscles, and thigh muscles are closely linked to low back pain. By keeping these muscle groups flexible and strong, you can help reduce low back pain, prevent falls, and reduce your risk of injuries.

Some of the best outer hip muscle stretches and exercises target multiple muscle groups at once. Hip lifts, inner thigh squeezes, and half-kneel lunge are exercises that can be done at home, along with simple stretches like the frog stretch, cobra stretch, and seated spinal twist.

If you have back or knee pain, check first with your healthcare provider to see if these stretches and exercises are right for you. Your provider may wish to recommend different stretches and exercises, depending on the underlying cause of your pain.

3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Lee SW, Kim SY. Effects of hip exercises for chronic low-back pain patients with lumbar instability. J Phys Ther Sci. 2015;27(2):345-8. doi:10.1589/jpts.27.345

  2. Kim B, Yim J. Core stability and hip exercises improve physical function and activity in patients with non-specific low back pain: A randomized controlled trial. Tokohu J Experiment Med. 2020;251(3):193-206. doi:10.1620/tjem.251.193

  3. Konrad A, Močnik R, Titze S, Nakamura M, Tilp M. The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis. Int J Environ Res Public Health. 2021 Feb;18(4):1936. doi:10.3390/ijerph18041936

By Anne Asher, CPT
Anne Asher, ACE-certified personal trainer, health coach, and orthopedic exercise specialist, is a back and neck pain expert.