6 Exercises That Can Help Relieve Back or Hip Joint Pain

Pelvic Tilt Exercise

Exercising may not be the first thought that comes to mind when attempting to relieve joint pain. However, along with natural supplements to ease sore joints, it has been found that there are specific exercises that can alleviate hip joint and back pain.

Core-building exercises are a great way to encourage your body to use muscles for support and movement, rather than relying on your joints to support your weight.

The following floor exercises for core muscles are beneficial for back and hip joint pain.

Pelvic Tilt

  • Lie on the floor, with arms by your sides and knees bent
  • Pull in the lower abdominal muscles by sinking your stomach towards your spine, this will ’tilt’ your pelvis
  • Hold this position for 5 seconds, then relax
  • Repeat 5-10 times

Pelvic Tilt Exercise

Lying March

  • Assume the same position as for the Pelvic Tilt
  • Tighten (pull in) your stomach muscles, then lift up your leg 3-4 inches from the floor, hold for a few seconds then slowly bring back down
  • Alternate your legs by marching for 30 seconds. Repeat 2-4 times


  • Adopt the same position as for the Pelvic Tilt and the Lying March
  • Slowly raise your buttocks from the floor, so your body is straight – from shoulders to knees
  • Hold for 8-10 seconds and slowly lower back to the floor


  • Kneel, with hands and knees on the floor and your back straight
  • Lift one leg off the floor behind you, with back straight and knee slightly bent
  • Hold for 4-6 seconds and slowly lower back down
  • For a more advanced position, when lifting the leg, raise the opposite arm at the same time

Use an exercise ball to help to strengthen your core muscles. They are used regularly in many exercise regimes and are a great way of supporting the body when carrying out specific exercises.

Marching on the Ball

  • Sit on the ball with your feet flat on the floor, shoulder-width apart
  • Lift up one heel but keep your toes on the ground, hold for a few seconds, then lower to floor
  • Repeat with the other foot
  • Complete this for 10-15 minutes

Half Crunch on the Ball

  • Sit on the ball with your feet flat on the floor, arms crossed over your chest or on your hips
  • Raise up your toes and lean back on to the ball at a 45 degree angle
  • Without lifting up your feet, use your stomach muscles to pull yourself back up to a sitting position, putting your feet flat on the floor
  • Repeat 5 times

Oblique Crunch on the Ball

  • Sit on the ball, with your arms above your head and feet flat on the floor
  • Lean back at a 45 degree angle, raising your feet onto your toes
  • Lower one arm slowly to the opposite knee, keeping the position
  • Repeat on each side, 10 times

There are other helpful ways to relieve back and hip joint pain, including using heat and cold to ease inflammation within the affected areas. Strengthen the inner and outer thighs by doing some yoga poses and exercises, this can help to support the back and hip joints. It is helpful to avoid doing anything which is high impact and could cause more pain, a great alternative is to exercise in water, which can help to prevent injury and ease soreness in the hip joints. Finally, if you are carrying extra weight, it is beneficial to the back and hip joints to lose the weight to ease the burden on the joints.