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Best Ways To Relieve Lower Back Hip Pain Naturally

Lower Back Hip Pain

Lower Back Hip Pain - (Image Credit: Shutterstock)

Story At-A-Glance
  • You may be someone who has experienced hip and lower back pain with shooting pains, so intense that your legs crumble under you as you rise from a bed or a chair.
  • Several reasons cause lower back hip pain, and we have addressed some of these for you.
  • A doctor will diagnose where the source of your pain comes from if the pain doesn’t resolve.
  • Lower back hip pain is not a life-threatening medical condition, and, with some good lifestyle changes, healthy food, and natural treatments, you can avoid surgery and improve pain and movement.


For some, hip and lower back pain is an ongoing problem; they even experience pain in the buttocks area and legs. Some people report numbness and tingling sensations that extend into their feet.

But have you ever heard of Piriformis syndrome[1]? Well, that might be the reason why you suffer from lower back hip pain. There is also another common disorder called sciatica[2], which is characterized by frequent sciatic nerve pain. These two disorders are pretty closely related and can cause very similar symptoms. Usually, though, sciatic nerve pain is not due to piriformis syndrome.

Whatever the cause of your back and hip pain, there are combinations of fantastic lower back pain treatment, as well as a hip pain exercise. These include physical therapy, stretching exercise, and yoga – some lifestyle changes and food can pronounce a good prognosis for you.

Factors that Trigger Hip and Lower Back Pain

It is not difficult to overwork the lower back and hips. After all, they are responsible for lifting, twisting, and moving the legs, even the entire body. It makes sense that pain from overuse would be common in these parts of the body. People pop into stores all the time searching for ways on how to relieve hip pain and lower back pain. 

A good rest and seeking early treatment are crucial. However, the following are some of the more common causes of lower back hip pain:

Hip and lower back pain

  • Herniated disc – A herniated disc[3] can cause hip and lower back pain, including the legs. This is when one of the cushioning discs situated between the vertebrae slips out of place. The disc could put pressure on a nerve, which can cause burning pain and tingling in the lower back, extending to the legs and hips.
  • Sprains and strains – Sprains and strains from overstretched ligaments can cause discomfort that gets worse with activity, but better with rest. Sports injuries, twisting, and lifting in awkward ways can lead to sprains and strains.
  • Tight hip flexors – Tightness can be caused by straining the hip flexor muscles. The muscles often get like this when you sit in a seated position for a long time, causing lower back hip pain.
  • Sacroiliac joint dysfunction – If the sacroiliac joints move too little or too much, people often can experience hip and lower back pain. Sometimes, the lower back aches so much, people battle to find a comfortable position – the pain even gets worse with some physical activities.
  • Arthritis – If you have osteoarthritis in your back, it can result in the protective cushioning cartilage of the spine being broken down, causing the spinal bones to rub together and put pressure on the nerves of the lower back and hips.

7 Ways to Relieve Hip and Lower Back Pain

Before you choose surgery, try these 7 natural methods first for hip pain treatment and lower back pain treatment. 

1. Quick Natural Remedies for Hip and Lower Back Pain that Work Wonders

  • Take some camphor, adding it to some coconut oil[4], boiling it up for 5 minutes. Bottle it and massage twice a week before going to sleep to rid yourself of pain in these areas.
  • Add a few drops of eucalyptus oil to a bucket of warm water before adding to your bath water to get rid of body pain.
  • Put a hot water bottle on your back supported by a cushion while you are watching TV or resting. The heat relieves the pain.
  • Massage mustard oil in your back and hip before you shower, which should be a hot-water shower.
  • Add a pinch of turmeric and a few drops of honey to a glass of warm milk and drink regularly to rid your body of body pain – plus there’s the bonus of it being good for colds and coughs too.
  • Add a bit of ginger to your brewing tea; it helps to relieve hip and lower back pain.

2. Eat Anti-Inflammatory Diet

Eat Anti-Inflammatory Diet
What foods we eat can cure or worsen a whole heap of health conditions. Inflammation is the body’s natural response to protect your body from harm. An anti-inflammatory diet is just as good, if not better, for hip pain treatment and lower back than treating with nonsteroidal anti-inflammatory drugs (NSAIDs).

What foods will fight inflammation for lower back hip pain?

  • Look for brightly colored fruits and veggies such as beets, carrots, blueberries, sweet potatoes, strawberries, oranges, and tomatoes.
  • Eat fatty fish like sardines, salmon, and mackerel.
  • Don’t forget plenteous green veggies such as kale, spinach, broccoli, and collards.
  • Eat healthy, monounsaturated fats, like olive oil, avocado, and canola oil. Nuts and seeds[5] provide these oils too, such as walnuts and almonds, chia seeds, pumpkin seeds, and sunflower seeds.
  • Avoid foods that promote inflammation. These are fast foods, processed foods, refined carbs, and foods high in saturated fat.

3. Get Enough Calcium

You need calcium for strong bones and teeth. When you get enough calcium, plus vitamin D[6], you can relieve back and hip pain caused by conditions like osteoporosis. See how much you need in your diet. Dairy, green veggies, soybeans, and fatty fish are all good examples of calcium-rich foods.

4. Maintain a Healthy Weight

Did you know that more than 70% of people in the US are overweight and 40% of other people are obese? You can imagine how this puts strain on your back, spine, and hips[7]. It’s not easy to lose weight, but it is important to prevent the situation from getting worse.

5. Consider Acupuncture

As a wonderful natural method to help toward back and hip pain treatment. Acupuncture[8] is an ancient technique where tiny needles are inserted into the body – they stimulate specific points or energy channels.

Consider Acupuncture

6. A Doctor Might Suggest Biofeedback

Biofeedback is a type of mind-body technique. It uses electrical sensors to help you make changes in your body. If you want to know how to relieve hip pain and other painful parts of your body, you will benefit from biofeedback[9] therapy. 

7. Mindfulness

Meditation and mindfulness[10] are excellent therapies for how to relieve hip pain and lower back pain. These therapies are also known to relieve anxiety and stress; well known to cause pain. When you are relaxed and happy, your muscles don’t tighten up and sometimes cause agonizing pain. 

Other ways on how to relieve hip pain and lower back pain include:

  • Avoiding wearing very high heels
  • Practicing yoga
  • Quitting smoking
  • Getting plenty of high-quality sleep

Meditation and mindfulness

Frequently Asked Questions

Yes, when pain occurs in the lower back, along with hip pain, there might be a common cause. Certain injuries or health conditions in both areas can affect the nerves. Sciatica (refer above) refers to back pain caused by a problem with the sciatic nerve. When there is injury or pressure to the sciatic nerve, the lower back can experience pain, which can spread to the legs, buttocks, and hips. The pain usually occurs as a result of injury, overuse, or an underlying medical condition.

You will experience a feeling of stiffness in your lower back with or without pain. The stiffness could be more intense when you bend your spine forward. Some people also walk like they have stiff legs, but often it’s to avoid bending their knee and hip joints.

Degeneration of the hip joint (hip osteoarthritis) can cause pain in the lower back hip pain as well as stiffness in the hip.

If you are someone with hip osteoarthritis[11], you will know about stiffness and pain and decreased range of motion in the hips. See above for how to relieve hip pain.


If a person is experiencing hip and lower back pain simultaneously, there might well be an underlying medical injury or medical condition that is causing symptoms in these areas. Otherwise, for each case, the cause might be distinct. Whether you have lower back pain, or hip pain, or both, don’t allow the symptoms to get worse. 

You should see a doctor because early hip pain treatment can improve your outlook. It is crucial as symptoms can get worse, which could lead to other serious health problems.

Pinpointing the source of the pain is not easy, either when it comes to lower back hip pain. The pain could be coming from the lumbar spine or just from the hip or both. But with proper medical assessment, health professionals will be able to get to the root cause, allowing them to make an appropriate diagnosis.

This is why your doctor will identify the source, so you get the correct hip pain treatment as well as for the lower back. Both these parts of the body experience normal wear and tear due to aging or overuse. Let the doctor review your medical history and perform some movement tests to get an accurate diagnosis. 

Depending on the nature of your lower back hip pain, your doctor may also recommend lifestyle modifications such as losing weight or quitting smoking just for starters. But for both the hip and the spinal pain, surgery is not often necessary and is viewed as a last resort option. 

For how to relieve hip pain and lower back pain, look at the fantastic natural remedies that will probably be highly beneficial to other parts and organs of your body as well.

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