Outer hip stretches and exercises can be done from the comfort of your own home.

This article walks you through several exercises and stretches for low back pain relief.

It also explains what the outer hip muscles are, as well as the benefits of stretching them.

woman in grey stretches hips on back

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What Are Outer Hip Muscles?

The exact cause of low back pain is unknown in about 90% of cases.

However, people with low back pain typically have overactive muscles in the hips and legs.

Young adults doing side stretch in mat class

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These muscles become overactive due to weak outer hip muscles and core muscles.

This, in turn, can lead to spinal misalignment and low back pain.

Too much tightness, though, puts you at risk for low back pain.

Physician helps patient squeeze ball between her knees

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Perhaps the most important benefit of outer hip stretches are that they reduce this risk.

Consider using a yoga mat for comfort.

Repeat on the other side.

Mature Woman Doing Leg Lifts

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These stretches should be repeated at least three times per leg.

Repeat the exercise on the other side.

you could do this exercise at least once per day.

Woman does half-kneel stretch with child

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To perform the inner thigh squeeze:

Repeat this exercise about 10 to 15 times.

Do up to three sets once or twice per day.

Leg lifts are a great way to reach your outer hip muscles.

Young girl does frog stretch with golden retriever while watching tablet

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see to it you do both sides.

Outer hip leg lifts should be done at least once per day.

The half-kneel lunge should be done at least once per day or as needed.

Woman does hip lifts on the floor

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The frog stretch can be done at least once per day.

Repeat three to five times per day.

It is a good stretch to cool down from your outer hip muscle workout routine.

Elderly woman does cobra pose hip stretch

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To perform the cobra hip stretch:

Hold this stretch for 15 to 30 seconds then switch sides.

you’re able to do the cobra hip stretch once per day.

Some of the best outer hip muscle stretches and exercises target multiple muscle groups at once.

Your provider may wish to recommend different stretches and exercises, depending on the underlying cause of your pain.

Lee SW, Kim SY.Effects of hip exercises for chronic low-back pain patients with lumbar instability.J Phys Ther Sci.

A systematic review with meta-analysis.Int J Environ Res Public Health.

2021 Feb;18(4):1936. doi:10.3390/ijerph18041936