5 yoga exercises for hip pain

Single leg pose

5 yoga exercises for hip pain

Are you bothered by your hips? Here are 5 Yoga exercises that can help you increase hip mobility and reduce hip pain. Feel free to share with someone with hip problems.


Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and it causes the muscles in the back, hip, back of thighs and seat to become too tight. Regular stretching can be a good measure to counteract stiff muscles and stiff joints. We recommend that these exercises be done together these strength exercises for the hip for maximum power.



1. Anjaneyasana (Low Outcome)

Low lung yoga pose

This yoga position opens up the hip position, stretches the muscles and activates the lower back in a good way. Start by in an outstretched position and then lower the back leg slowly against the exercise mat. Remember that the knee should not go over the tips of the toes. Make sure you have a neutral position in the lower back and then take 4 to 10 deep breaths. Repeat 4-5 sets or as many times as you feel is necessary.


2. Ananda Balasana (Yoga Position for Inner Thighs)

Yoga position for hip and inner thighs

A yoga position that stretches inside the thighs - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to the hip and seat. Lie on an exercise mat and pull your knees towards your chest - then place your hands against the outside of your feet and pull gently until you feel it stretch. Hold for 30 seconds and repeat 3-4 sets. A progression variant is to hold your hands against the inside of your feet.


3. Vrksasana (Trepositur)


The exercise, which in Sankrit is called Vrksasana, can be translated as "tree pose" in Norwegian, and when you look at the position you understand why. It gives both balance and strength to the legs, hips and back - a good, injury prevention exercises for both old and young. First stand on two legs and then gently pull one leg upwards on the inside of the opposite leg - balance and find the right position and let your arms shoot up like the branches of a tree. Hold the position for 1-3 minutes. Repeat on both sides over 3-4 sets.


4. Frog position

Frog position - yoga

A somewhat more demanding, but effective, exercise that is not recommended for those with a known knee diagnosis. Stand on your knees and let your body fall forward with outstretched arms. Gently increase the distance between the knees until you get a good stretch of the thigh muscles, especially on the inside. The ankles should be in line with the knees and not protrude too much, as this can give unnecessary pressure to the knees. Performed over 3-4 sets with a duration of 30 seconds.


5. «Kapotasana» (Duestillingen)

Pigeon pose

The pigeon position can be demanding for beginners, as it requires that you already have some flexibility in the hip and knee. The reason why it is effective is that it really stretches the muscles around the hip and hip joint. Hold the position for 5 to 10 deep breaths, about 30-45 seconds, then switch to the other side and repeat as needed.


These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.


How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible. We also encourage you to check out these strength exercises for the hips.


Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.


NEXT PAGE: - Hip pain? You should know this!

Ask us - absolutely free!

Also try: - Good Advice and Measures Against ISJIAS



Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training


What can I do even for hip pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).


Recommended products for pain relief for hip pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now


Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

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Also read: - A glass of beer or wine for stronger bones? Yes please!

Beer - Photo Discover


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Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.

Everything You Should Know About Sacroilitis [Great Guide]

Everything You Should Know About Sacroilitis [Great Guide]

The term sacroilitis is used to describe all types of inflammation that occur in the iliosacral joint. For many known as pelvic inflammatory disease.

The iliosacral joints are joints located on each side of the lumbosacral junction (in the lower spine), and which are connected to the pelvis. They are, quite simply, the connection between the sacrum and the pelvis. In this guide you will learn more about this diagnosis, classic symptoms, diagnosis and, not least, how it can be treated.


Good tip: At the bottom of the article, you will find free exercise videos with exercises for those who suffer from hip and pelvic pain.


- At our interdisciplinary departments at Vondtklinikkene in Oslo (Lambertseter) and Viken (Eidsvoll Sound og Råholt) our clinicians have a uniquely high professional competence in the assessment, treatment and rehabilitation training of pelvic pain. Click on the links or here (in Danish) to read more about our departments.


In This Article You Will Learn More About:

  • Anatomy: Where and what are the Iliosacral Joints?

  • Introduction: What is Sacroilitis?

  • Symptoms of Sacroilitis

  • Causes of Sacroilitis

  • Treatment of Sacroilitis

  • Exercises and Training in Sacroilitis (includes VIDEO)


Anatomy: Where are the Iliosacral Joints?

Pelvic Anatomy - Photo Wikimedia

Pelvic anatomy - Photo: Wikimedia

In the image above, taken from Wikimedia, we see an anatomical overview of the pelvis, sacrum and coccyx. As you can see, the hip bone consists of ilium, pubis and ischium. It is the connection between the ilium and the sacrum that provides the basis for the iliosacral joint, ie the area where the two meet. There is one on the left and one on the right. They are also often called the pelvic joints.


What is Sacroilitis?

Sacroilitis is often detected as part of the symptoms of several different inflammatory rheumatic conditions in the spine. These diseases and conditions are grouped as "spondyloarthropathy", and include disease states and rheumatic diagnoses such as:

  • Ankylosing Spondylitis (Bekhterevs)
  • Psoriatic arthritis
  • Reactive arthritis


Sacroilitis can also be part of arthritis linked to various conditions such as ulcerative colitis, Crohn's disease or osteoarthritis of the pelvic joints. Sacroilitis is also a term that is sometimes used interchangeably with the term sacroiliac-related joint dysfunction, because both terms can technically be used to describe pain that comes from the sacroiliac joint (or SI joint).


Symptoms of Sacroilitis

Most people with sacroilitis complain of pain in the lower back, pelvis and / or buttocks (1). Characteristically, they will usually mention that the pain is located over "one or both bones on each side of the lower back" (anatomically known as PSIS - part of the iliosacral joints). Here it is essential to mention that it is especially movements and compression of the pelvic joints that cause aggravated pain. Furthermore, the pain can often be described as:

  • Some radiation from the lower back and into the seat
  • Exacerbated pain when standing upright for a long time
  • Local pain over the pelvic joints
  • Locking in the pelvis and back
  • Pain when walking
  • It hurts to get up from a sitting to a standing position
  • It hurts to lift the legs in a sitting position

This type of pain is usually called "axial pain". This means biomechanical pain that is primarily defined to a single area - without it radiating anything particularly down the leg or up the back. With that said, pelvic pain can refer pain down to the thigh, but almost never past the knee.


To understand the pain, we must also understand what the pelvic joints do. They transfer shock loads from the lower extremities (legs) further up into the upper body - and vice versa.


Sacroilitis: A Combination of Pelvic Pain and Other Symptoms

The most common symptoms of sacroilitis are usually a combination of the following:

  • Fever (low-grade, and in many cases almost impossible to detect)
  • Low back and pelvic pain
  • Episodic referred pain down to the buttocks and thighs
  • Pain that worsens when you sit for long periods or turn in bed
  • Stiffness in the thighs and lower back, especially after getting up in the morning or after sitting still for long periods


Sacroilitis versus Pelvic Lock (Iliosacral Joint Dysfunction)

Sacroilitis is also a term that is sometimes used interchangeably with the term pelvic lock, because both terms can technically be used to describe pain that comes from the iliosacral joint. Both sacroilitis and pelvic blockage are common causes of low back pain, iliosacral area and referred pain to the buttocks and thighs.


But there is an important difference between the two conditions:

In clinical medicine, the term "-it" is used as a reference to inflammation, and sacroilitis thus describes inflammation that occurs in the iliosacral joint. The inflammation can be caused by malfunction in the pelvic joint or have other causes as mentioned earlier in the article (for example due to rheumatism).


Causes of Sacroilitis

There are several different causes of sacroilitis. Sacroilitis can be caused by inherent problems with the pelvis and pelvis - in other words if there is a malfunction in the pelvic joints or if the ability to move the pelvis is impaired. Naturally, inflammation can be caused by altered mechanics in the joints that surround the iliosacral joints as well - for example, the lumbosacral junction. The most common causes of sacroilitis are thus:

  • Osteoarthritis of the pelvic joints
  • Mechanical Malfunction (Pelvic Lock or Pelvic Loose)
  • Rheumatic Diagnoses
  • Trauma and Fall Injuries (may cause temporary inflammation of the pelvic joints)


Risk factors for Sacroilitis

A wide range of factors can cause sacroilitis or increase the risk of developing sacroilitis:

  • Any form of spondyloarthropathy, which includes ankylosing spondylitis, arthritis associated with psoriasis and other rheumatological diseases such as lupus.
  • Degenerative arthritis or osteoarthritis of the spine (osteoarthritis), which leads to the breakdown of the iliosacral joints which then turns into inflammation and joint pain in the pelvic joint region.
  • Injuries that affect the lower back, hip or buttocks, such as a car accident or a fall.
  • Pregnancy and childbirth as a result of the pelvis becoming wider and stretching the sacroiliac veins at birth (pelvic solution).
  • Infection of the iliosacral joint
  • Osteomyelitis
  • Urinary tract infections
  • Endocarditis
  • Use of intravenous drugs


If a patient has pelvic pain and has any of the above diseases, this may indicate sacroilitis.


Treatment of Sacroilitis

Treatment for sacroilitis will be determined based on the type and severity of the patient's symptoms and the underlying causes of the sacroilitis. The treatment plan is thus adapted to the individual patient. For example, ankylosing spondylitis (ankylosing spondylitis) can be an underlying inflammatory joint disease, and then the treatment must be adapted accordingly. Physical therapy is normally performed by a publicly approved physiotherapist (including MT) or a chiropractor. Physical treatment has a well-documented effect on pelvic joint pain, pelvic asymmetry and malfunction in the pelvic region (2).


Sacroilitis usually consists of both inflammatory reactions and mechanical malfunction. Therefore, the treatment also usually consists of both anti-inflammatory drugs and physical therapy. We would like to see a combination of the following treatment for sacroilitis and pelvic pain: 

  • Anti-inflammatory (anti-inflammatory) drugs - from the doctor
  • Physical Treatment for Muscles and Joints (Physiotherapist and Modern Chiropractor)
  • Joint treatment against pelvic locking (Chiropractic joint mobilization)
  • Custom Home Exercises And Training
  • In very severe cases, cortisone injections may be appropriate

Tips: Changing your sleeping position can help relieve pain while you sleep and when you wake up. Most patients find it best to sleep sideways with a pillow placed between their legs to keep their hips even. Others also report good results from implementing an anti-inflammatory diet.


Recommended Self-help against pelvic pain

Pelvic cushion (The link opens in a new browser window)

You may be aware that many people in connection with pregnancy get pelvic pain? To get a more ergonomic sleeping position, many of these use what is often called a pelvic pillow. The pillow is specially designed to be used when sleeping, and is shaped so that it is comfortable and easy to have it in the right position through the night. Both this and what is called coccyx are two common recommendations for those who suffer from pelvic pain and sacroilitis. The purpose is to reduce misalignment and irritation to the pelvic joints.


Other Self-Measures for Rheumatists

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

  • Toe pullers (several types of rheumatism can cause bent toes - for example hammer toes or hallux valgus (bent big toe) - toe pullers can help relieve these)
  • Mini tapes (many with rheumatic and chronic pain feel that it is easier to train with custom elastics)
  • Trigger point Balls (self-help to work the muscles on a daily basis)
  • Arnica cream or heat conditioner (can relieve pain in muscles and joints)



Chiropractic treatment for Sacroilitis

For patients with pelvic pain, a variety of chiropractic procedures can be used, and they are often considered as the first step in the treatment process - in combination with home exercises. The modern chiropractor will first perform a thorough functional examination. He will then inquire about your health history, among other things to find out if there are coexisting diseases or other mechanical malfunctions.


The goal of chiropractic treatment for pelvic pain is to use methods that are best tolerated by the patient, and that provide the best possible outcome. Patients respond better to different procedures, so the chiropractor may use several different techniques to treat the patient's pain.


A Modern Chiropractor Treats Muscles And Joints

Here it is important to mention that a modern chiropractor has several tools in his toolbox, and that they treat with both muscular techniques and joint adjustments. In addition, this occupational group often has good expertise in pressure wave treatment and needle treatment. At least that is the case our affiliated clinics. Treatment methods used would like to include:

  • Intramuscular Acupuncture
  • Joint Mobilization and Joint Manipulation
  • Massage and Muscular Techniques
  • Traction treatment (Decompression)
  • Trigger point therapy

Normally, in the case of pelvic problems, joint treatment, treatment of the gluteal muscles and traction techniques are particularly important.


Joint manipulation against pelvic pain

There are two general chiropractic manipulation techniques for pelvic joint problems:

  • Traditional chiropractic adjustments, also called joint manipulation or HVLA, provide impulses with high speed and low power.
  • Calmer / minor adjustments also called joint mobilization; thrust with lower speed and low force.

The advance in this type of adjustment usually leads to an audible release called cavitation, which occurs when oxygen, nitrogen and carbon dioxide escape the joint where it was pulled past the passive degree of mobility within the boundaries of the tissue. This chiropractic maneuver creates the typical "cracking sound" that is often associated with joint manipulations and that sounds like when you "break up the bones".


Although this "cracking" description of chiropractic manipulations may give the impression that this is uncomfortable, the feeling is actually quite liberating, sometimes almost immediate. The chiropractor will want to combine several treatment methods to have the best possible effect on the patient's pain picture and function.


Other Joint Mobilization Methods

Less powerful joint mobilization methods use low-speed techniques that allow the joint to stay within passive mobility levels. More gentle chiropractic techniques include:

  • A "drop" technique on specially made chiropractor benches: This bench consists of several sections that can be unscrewed and then lowered at the same time as the chiropractor pushes forward, which allows gravity to contribute to the joint adjustment.
  • A specialized adjustment tool called an Activator: The activator is a spring-loaded instrument used during the adjustment process to create a low pressure pulse against specific areas along the spine.
  • The "flexion distraction" technique: Flexion distraction involves the use of a specially designed table that gently extends the spine. The chiropractor is thus able to isolate the pain area while the spine is bent with pumping movements.


In short: Sacroilitis is usually treated by a combination of anti-inflammatory drugs and physical therapy.


Are You Suffering From Prolonged Pelvic Pain?

We are happy to help you with assessment and treatment at one of our affiliated clinics.


Our Affiliated Clinics


Exercises and Training against Sacroilitis

An exercise program with stretching exercises, strength and simple aerobic cardio training is usually an important part of most treatment regimens used for sacroilitis or pelvic pain. Custom home exercises can be prescribed by your physiotherapist, chiropractor or other relevant health specialists.


In the video below, we show you 4 stretching exercises for piriformis syndrome. A condition in which the piriformis muscle, in combination with the pelvic joint, puts pressure and irritation on the sciatic nerve. These exercises are highly relevant for those who suffer from pelvic pain, as they help to loosen up the seat and provide better pelvic joint movement.


VIDEO: 4 Clothes Exercises for Piriformis Syndrome

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Sources and References:

1. Slobodin et al, 2016. «Acute sacroiliitis». Clinical Rheumatology. 35 (4): 851–856.

2. Alayat et al. 2017. The effectiveness of physiotherapy interventions for sacroiliac joint dysfunction: a systematic review. J Phys Ther Sci. 2017 Sep; 29 (9): 1689–1694.