How To Stop Pain In Back and Hips

Pain in the back and hips can significantly impact our daily lives, hindering activities, and causing discomfort. Whether it is due to poor posture, muscle strain, injury, or underlying conditions, finding ways to alleviate this pain is crucial for our overall well-being. In this article, we will discuss various strategies and techniques that can help reduce or even prevent back and hip pain.

1. Maintaining a Proper Posture

Maintaining a good posture is essential to prevent and alleviate back and hip pain. When sitting or standing, it is important to keep your back straight, shoulders relaxed, and chin slightly tucked in. Avoid slouching or hunching forward, as this can strain the muscles in your back and hips. Additionally, investing in an ergonomic chair or using lumbar support pillows can provide extra support and help maintain proper alignment.

2. Regular Exercise and Stretching

Engaging in regular exercise and stretching routines can significantly improve back and hip pain. Strengthening the muscles in your core, back, and hips can provide stability and support, reducing the chances of strain or injury. Some effective exercises include:

  • Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor, keeping your back straight. Hold for a few seconds and lower back down.
  • Planks: Get into a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line from head to toe, engaging your core and glutes.
  • Cat-Cow Stretch: Start on your hands and knees. Arch your back up toward the ceiling, then slowly lower it, allowing your belly to sink toward the floor. Repeat this movement, alternating between arching and sinking.

Remember to consult with a healthcare professional or a certified trainer before starting any exercise routine, especially if you have existing back or hip conditions.

3. Ergonomic Adjustments for Workspaces

Many individuals spend a significant amount of time sitting at desks or working on computers, which can contribute to back and hip pain. Making ergonomic adjustments to your workspace can greatly alleviate this discomfort. Consider the following tips:

  • Chair Height: Adjust your chair height so that your feet are flat on the ground and your knees are at a 90-degree angle.
  • Desk Setup: Ensure that your desk is at a comfortable height, allowing your arms to rest at a 90-degree angle when typing or using a mouse.
  • Monitor Position: Position your monitor at eye level, avoiding strain on your neck and upper back.

Additionally, taking breaks to stand, stretch, and move around every hour can also help reduce the strain on your back and hips.

4. Weight Management

Maintaining a healthy weight is important for reducing pressure on the back and hips. Excess weight can contribute to additional stress on these areas, exacerbating pain. Incorporate a balanced diet and regular exercise to achieve and maintain a healthy weight, which will not only alleviate pain but also lead to overall improved health.

5. Correct Lifting Techniques

Improper lifting techniques can lead to back and hip injuries. Whether you are lifting heavy objects or just performing everyday tasks, it is important to use proper form. Follow these guidelines to prevent strain:

  • Bend Your Knees: When lifting, always bend your knees and squat down instead of bending at the waist.
  • Lift with Your Legs: Use the strength of your leg muscles to lift, keeping your back straight and avoiding twisting motions.
  • Get Help: If an object is too heavy or awkward to lift on your own, seek assistance rather than risking injury.

By following safe lifting techniques, you can prevent unnecessary strain on your back and hips.

6. Applying Heat and Cold Therapy

Heat and cold therapy can provide relief for back and hip pain. Applying a hot pack or taking a warm bath can help relax tense muscles and increase blood flow to the affected area. On the other hand, using an ice pack or cold compress can numb the area, reduce inflammation, and alleviate pain. Alternate between heat and cold therapy for optimal results, but remember to use a barrier, such as a towel, to protect your skin from direct contact with the hot or cold source.


Back and hip pain can be debilitating, but by implementing these strategies, you can effectively manage and prevent it. Remember to maintain proper posture, engage in regular exercise and stretching, make ergonomic adjustments to your workspace, manage your weight, use correct lifting techniques, and apply heat and cold therapy when needed. By taking proactive steps to care for your back and hips, you can enjoy a pain-free and active lifestyle.


Q: How can maintaining a proper posture help alleviate back and hip pain?

A: Maintaining a proper posture helps prevent strain on the muscles in the back and hips, reducing pain and discomfort.

Q: What types of exercises can help improve back and hip pain?

A: Effective exercises include bridges, planks, and the cat-cow stretch, which strengthen the core, back, and hip muscles for stability and support.

Q: Why is it important to make ergonomic adjustments to workspaces?

A: Making ergonomic adjustments to workspaces helps reduce back and hip pain caused by prolonged sitting, ensuring proper alignment and support for the body.

Q: Should I consult a healthcare professional before starting an exercise routine for back and hip pain?

A: Yes, it is advisable to consult with a healthcare professional or certified trainer before starting any exercise routine, especially if you have existing back or hip conditions.

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