Hip Pain and Lower Back Pain

Did you know that hip pain and lower back pain often go hand in hand? Sometimes, pain in the lower back actually results from a hip issue, and vice versa. In this article, we’ll discuss how to address pain in these regions, and signs you should see a doctor for a formal evaluation. 

Why Do I Have Pain in My Hips and Lower Back?

You may have pain in your hips and lower back because of a strain or sprain, poor posture, lumbar herniated disc, sacroiliac joint dysfunction, hip impingement, lumbar nerve impingement, or arthritis. 

  • Strains and sprains are very common injuries that can cause temporary pain in your hips and lower back. A strain is an overstretched muscle, while a sprain is an overstretched ligament. These injuries tend to resolve effectively with at-home care, but may require physical therapy and other professional treatments in more severe cases. 
  • Poor posture, like sitting hunched over a desk or lifting with a rounded back, can trigger pain in your hips and lower back. Luckily, this cause of back pain can often be remedied just by improving your posture. 
  • A lumbar herniated disc occurs when one of the cushion-like discs in your lower spine becomes damaged. The tough disc exterior may develop a crack, allowing the soft disc interior to protrude into the spinal canal. The herniated disc can press on spinal nerves, leading to pain in the lower back that can radiate into the hips. 
  • Sacroiliac joint dysfunction occurs when the sacroiliac joint (which connects the pelvis and lower spine) moves abnormally, leading to pain in the lower back, hip, and/or groin. Other symptoms include leg instability, disrupted sleep, and an inability to sit for prolonged periods. 
  • Hip impingement occurs when the hip joints don’t join together correctly, causing friction with movement. This can cause hip pain and stiffness, as well as back pain in some cases.
  • Lumbar nerve impingement develops when a nerve in the lower spine is pinched or irritated, causing pain that can radiate from the lower back to the hips and legs. Many conditions can cause spinal nerve impingement, including spinal stenosis, spondylolisthesis, herniated disc, bone spurs, spinal tumors, and spinal injuries. 
  • Arthritis is a prevalent cause of lower back and hip pain, usually caused by age-related wear and tear. This chronic condition triggers joint inflammation, causing persistent pain, stiffness, swelling, and diminished mobility. While there’s no cure, arthritis can often be managed with physical therapy, healthy lifestyle habits, and pain medications. 

When Should I Worry About Hip and Back Pain?

You should worry about hip and back pain when it’s accompanied by red flag symptoms, becomes severe, lasts longer than a few weeks, or makes you unable to move your leg or hip. 

  • Red flag symptoms are warning signs indicating that your pain may be a symptom of a serious medical condition and requires immediate medical attention. For back and hip pain, red flag symptoms include:
    • Fever or chills
    • Changes in bowel or bladder function
    • Numbness or tingling in the inner thighs, buttocks, and backs of legs
    • Severe weakness in one or both legs
    • Inability to move your hip or leg
    • Sudden hip swelling
  • Severe back and hip pain that affects your ability to move or sleep requires prompt medical attention. 
  • Back and hip pain that doesn’t go away after a few weeks of rest and home care should be evaluated by your doctor. This indicates that the pain could be caused by a more serious injury or condition and requires professional treatment. 
  • When pain renders you unable to move your leg or hip, it’s time to see your doctor. Again, this is a sign that you could be dealing with a more serious injury and need professional support. 

How to Fix One-Sided Lower Back and Hip Pain

To fix one-sided lower back and hip pain, you can try resting for a few days, heat or ice therapy, physical therapy, lifestyle adjustments, massage therapy, and acupuncture. 

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  • Resting for a few days, especially if you lead an active lifestyle, can give your back and hips a chance to heal from minor injuries, like strains and sprains. Just make sure to avoid prolonged bed rest, which can worsen stiffness and hinder blood circulation. After a short period of rest, it’s often advisable to resume gentle, low-impact physical activity for back and hip pain. 
  • Heat and cold therapy are research-backed home remedies that can help with lower back and hip pain. Cold therapy can be used in the first three days after an injury to bring down swelling, while heat therapy can be used to calm tense muscles and boost blood flow. 
  • Physical therapy is the primary non-surgical treatment for many cases of back and hip pain. A PT will work with you to regain mobility and muscle strength, ultimately alleviating pressure on the back and hips to resolve pain. Through targeted exercises, manual therapies, and alternative remedies, PT can help you gradually overcome persistent pain. 
  • Lifestyle adjustments like exercising, improving your diet, correcting your posture, and quitting smoking can improve and prevent back and hip pain, especially in combination with physical therapy and alternative remedies. 
  • Massage therapy and acupuncture are alternative treatments that can help fix hip and lower back pain by soothing muscle tension, increasing blood flow, and promoting bodily balance. Again, these remedies are typically most effective as part of a well-rounded, doctor-recommended treatment plan. 

If these natural remedies fail to improve your lower back and hip pain after several months or years, you may need to consider hip or back surgery. 

What Is the Fastest Way to Heal Lower Back and Hip Pain?

The fastest way to heal lower back and hip pain is to rest, gently stretch, and heat and ice the area. Over-the-counter pain medications, like ibuprofen, can provide fast relief for your pain, but won’t fix the underlying cause. 

If your lower back and hip pain doesn’t improve after a week or so of resting, stretching, heating, and icing, your best option is to visit a doctor for an evaluation. While this may feel like a hassle, seeing a doctor ASAP will speed up the recovery process by ensuring your treatment plan addresses the cause of your pain. Otherwise, you may waste time trying remedies that aren’t appropriate for your condition. 

If you’re ever unsure of what to do for lower back and hip pain, give your doctor a call for professional guidance.