Hip Pain Relief

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You can provide your own hip pain relief, in most cases. Most people find it is not as complicated as it might seem, once someone shows you what to do. Then you can often free yourself from from a painful hip whenever you desire.

The videos below on this page will show you how to release the inappropriate tension in your body that is causing your symptoms.

Just follow along with the videos below, and you'll most likely be pleasantly surprised that you can fix your pain all by yourself.

The 3 videos for Hip Pain Relief are below on this page.
Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3 .




Pain Relief Success Story, From Lea:

"Last night I woke with hip pain after sleeping on it. Normally I would stagger to the bathroom for a painkiller. But staying in bed and covered, I did your stretch with the ankle over the opposite knee, and held this until the pain slowly and surely ebbed away. I slept soundly after this. Miraculous. I am continually thankful to you for your inspirational website, and the power this gives me over my aches and pains. Thank you so much for your generosity and your calling... I tell everyone about your website." Lea, Australia

You can do it too!


This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own hip pain relief, so let's get to it.


Detailed Instructions For
Hip Pain Relief

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

Also, in the future you may only need to do one or two techniques to get instant hip pain relief, but you've got to go through the whole sequence to find your individual pain treatment. Pay attention to which of these specific techniques works best to relieve your hip pain.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 1 - End Muscle Attachment Inflammation



The muscles in your hip area attach to your hip bone (ilium), your tailbone (sacrum), and your upper leg bone (femur). The general term "hip pain" means any of these attachments could be the cause of your pain, so we're going to free any inappropriately tight muscles in the area.

Here's what we're going to do:

A. Tennis Ball Release of Hips -

The tennis-ball-press technique will be our primary tool. You will be doing what follows on both sides of your hips, since sometimes tight muscles on the opposite side from your hip that hurts often play a role in causing your hip pain.

While lying on your back on a cushioned mat or a carpeted floor place a tennis ball under one side of your buttocks. The area we will be working on goes from your tail bone all the way over to your leg bone, and from the top of your buttocks all the way down where it meets the back of your leg……this entire area is made of muscles!

If these muscles are tight they can be the sole cause of your hip pain and lower back pain as well.

Place the tennis ball under any tender spots and move your one leg, or both legs, or upper body in a way that increases the pressure on that spot with your bodyweight. Apply as much pressure as you can relax into.

Once you are comfortably relaxing into a tender spot, use press-hold-move technique to help the tissue release. Moving your leg......even a little bit......or tilting your pelvis back and forth are good ways to get that tissue under the tennis ball to move a bit and help it to release.

For the upper sections of your buttocks you can bend your knees and raise your legs up toward your chest while the ball remains under your hip. Leaning to your side......or even turning on your side......may help as well

For lower buttocks areas you can sit up so your upper bodyweight increases the pressure on any tender spots. This usually allows you to move your leg as you do the "press-hold-move technique."

You'll have to play around a bit for each spot you find, but you'll notice right away what body position increases the pressure on the tender spots.

Now repeat this entire process on the other side of your body. Either side could be the cause of your pain.

Notice how much hip pain relief this one technique provides for future reference.

B. Reclined Hip Stretch -

This will be demonstrated best in the video I'll be making, but until that's made……

Lie on your back, with your knees bent and your feet flat on the floor. Cross one leg over the other so your ankle is resting on the knee of the other leg. Now, with one hand grabbing the ankle that is resting on your knee and your other hand grabbing the knee of that same leg, pull that leg toward your chest.

You will feel this pull on all the muscles in your buttocks. Pull on your leg, then let go a bit, pull again, relax a bit, and you'll feel the muscles stretch a bit each time you do this. Do this for a minute or so.

Do the same thing on the other side. Then go back to the first side. Alternate sides a few times and you'll notice improvement as you return again to either side and stretch it.

Notice how much hip pain relief this one technique provides for future reference.

C. Seated Hip Stretch -

This will be in the video I'll be making, but until then……

Sit on the floor with one leg bent at a 90 degree angle in front of you, and the other leg at a 90 degree angle behind you. Lean forward over your front shin and notice that you'll feel a stretch deep in your buttocks. You do NOT want to feel this stretch in your knee, so if you do feel it in your knee then move your foot higher or lower so you do not feel it in your knee.

Lean over your knee, then shin, then ankle and notice the different areas you feel being stretched. Most likely you'll feel the deepest stretch when you lean over you ankle.

Do this stretch on one side for a minute or so, then switch to the other side. Do three sets, at least, before moving on.

Notice how much hip pain relief this one technique provides for future reference.

Note: You cannot do these stretches too often. They could be your secret hip pain treatment. If you did these every day, especially if you sit at a desk all day, it would be wonderful for avoiding future knee joint pain, lower back pain, calf pain, ankle joint pain and achilles pain. These are great stretches for many of your body's aches and pains. Feel free to make a habit of doing them.

D. Optional Technique - Obturator Internus Release


This technique targets pain that is specifically on the outer most side of your hip on the top of your leg bone at the outer most edge (femoral head, the greater trochanter).

It definitely helps to see me work on it in the video and guide you, since the muscle is rather to tricky to get at.

Please watch the last minute of the Step 1 video to see this technique.

Notice how much hip pain relief this one technique provides for future reference.




Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 2 - Stop Nerve Pathway Irritation



Many of the nerves that pass through your hip originate in the vertebrae of your lower back, so we want to make sure there aren't any nerves being yanked on in your low back that are causing your hip pain. This one stretch can often provide the hip pain relief you've been seeking.

Here's what we're going to do:

A. Passive Low Back Stretch -

This stretch ideally has you comfortably lying on your back with your low back hanging off the edge of some pillows or cushions, with your buttocks resting on the floor, and the soles of your feet pulled up toward your buttocks and pressed together.

The goal is to get some gentle……and I do mean gentle traction on your back.

Here's how we'll do it:

The goal is to have your upper body supported by the cushions as you lie on them, with your low back hanging off the edge and your buttocks touching the floor……

So take the cushions off your couch or all the pillows off your bed and place them on the floor so you can lie comfortably flat on them. The stiffer the cushions the better. You want them to squish down to about 6 inches thick when all your body weight compresses them.

Position your body on the cushions so your low back hangs off the edge of the cushions and your buttocks touches the ground with some of your body weight.

Pull your feet toward your hips and put the soles of your feet together, so your knees are now hanging out to the side in mid-air.

Take a couple of soft pillows and shove them under the sides of your legs to support them, but allowing for a gentle stretch of your inner thighs is good.

Once you are comfortable, stay in this position for about 5 minutes. Do take the time to make sure you can comfortably relax in this position. It's time well spent.

After about 5 minutes,gently pull the pillows out from under your thighs……
bring your knees together and put your feet flat on the floor……
And now gently roll your entire body to the side to get off the pillows.
Take your time getting up as you may be a bit stiff in certain areas after this stretch.
Feel free to walk around for a couple of minutes before doing the next stretch.

Notice how much hip pain relief this one stretch provides for your body.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 3 - Restore Joint Muscle Balance



Hip pain relief can also come from releasing the muscles in your upper legs.

Here's what we're going to do:

A. Outer Thigh Muscle Release -

Sit in a chair or on a stool. If you are going to work on your right leg, take the tips of your fingers on your right hand and put then on the top outer third of the top of your thigh (vastus lateralis muscle).
Now curve your fingers on your hand a little bit, and take the palm of your other hand and place it over the fingers already on your leg. We call this the hand-on-hand technique - it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand on hand" technique.
Use your fingertips to press along the entire length of the top outer third of your quadriceps on all the soft tissue (from your knee to your hip bones) and notice any tender spots.
Now do the press-pull-release technique. Press-pull-and-release, press-pull-and-release (press and pull for about 2 full seconds and then release) continuously with your finger tips using the "hand on hand" method into the tender spots until they become less tender.
Now do the other leg in exactly the same manner.

Notice how much hip pain relief this technique creates for future reference.

B. Side of Leg Release -

Now do the exact same hand-on-hand technique as in Step 3A (just above) except on the very side of your leg (iliotibial band). You can sit while you work on your leg or lie on your side while you do this with the side you are working on facing the ceiling.

From your knee to your hip bone, all the way up the side of your leg notice any tender spots. Now do the press-pull-release technique. Press on the tender spot, while still pressing pull on that tissue a bit like you are trying to stretch it with your fingertips, and then slowly release it. Repeat that a number of times on each tender spot as you move up your leg.

Notice how much hip pain relief this technique creates for future reference.

Important -You may notice at the very top to the side of your leg, there is a small muscle (tensor fasciae latae). Pay extra attention to this muscle, and do a few extra rounds of "press, pull, release" on it before moving on. If it's really stubborn, you can use the tennis-ball-press technique and lie on a tennis ball to get more release from this muscle.

C. Hamstring Stretch -

Your hamstrings are the muscles on the back of your legs from the top of the back of your knees to the bottom of your buttocks. I'm going to show you a basic hamstring stretch with one important trick that makes all the difference.
While keeping your legs straight,
stand with your feet shoulder width apart
with your weight in the balls of your feet (that means in the front of your foot and not in your heals, but not in your toes either)
bend forward like you where trying to touch the floor with your fingertips,
go as far as you can with just your bodyweight pushing you down
When you reach the point where your body won't naturally go any further you should feel a bit of tension in your hamstrings. NOW THE TRICK: Once you reach the point of bending over with only your bodyweight
FLEX YOUR THIGH MUSCLES (quadriceps)- the muscles that straighten your legs
While at the same trying to reach the floor with your fingertips.
Keep your legs straight while you do this and don't cheat!
You should feel this all the way from your calf muscles up to your butt when done properly. Press for a count of 5 to 10 seconds for each rep, do 3 sets of 3 reps.

Notice how much hip pain relief this one technique provides for future reference.

Note: You cannot do this stretch too often. It could be your secret lower back pain remedy if you did it many times a day, everyday. If you did 20 sets a day, especially if you sit at a desk all day, it would be wonderful for lower back pain relief before you ever actually feel it!.

Notice how much hip pain relief this one technique provides for future reference.

Self-Assessment Of
Hip Pain Relief

Is your hip pain completely gone? Partially gone?
Which techniques gave you the most hip pain relief?
Did Step 1, Step 2, or Step 3 work best?
Was there one specific hip pain treatment that instantly relieved your foot pain?

Remember what worked best for you, so you can do that first next time you need it.

Are you still experiencing some hip pain?
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best hip pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized hip pain relief treatment……literally at your fingertips!


If you still need a bit more hip pain relief, you may benefit from any of the following techniques. Your hip joint pain relief may come anyone one of these. Once you find your way in, it's yours forever.

To visit the Best Groin Stretches page (click here)

Click here to see a quick hip pain maintenance program called the "tennis ball tune-up"

This lower back pain remedy with a massage tool is a wonderful addition to your main program, if you're so inclined.

Lower Back Pain Stretches - a set of highly effective lower back pain stretches for both pain prevention and pain relief, also good for hip pain relief.

Pelvic Girdle Pain Relief - four simple follow-along videos to get rid of your pelvic girdle pain.

Lower Back and Buttock Pain Relief - four follow-along videos for those with pain in both their lower back and buttock areas.

Return from this Hip Pain Relief page to the
Do-It-Yourself-Joint-Pain-Relief Homepage



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