How Is Lower Back and Hip Pain Connected? Causes and Treatment

Highlights

• Muscle imbalance, joint stiffness and posture issues are key causes of lower back and hip pain. Addressing them early helps restore stability and prevent chronic discomfort.

  
  

• Effective lower back and hip pain treatment combines physical therapy, mobility training, and lifestyle adjustments designed to reduce inflammation and rebuild strength.

  
  

• Patients can regain mobility and confidence with personalized concierge physical therapy from Empower Fitness PT. Start your recovery journey today!

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Lower back and hip pain often appear together, creating discomfort that affects movement, posture, and daily activities. When one region is strained or inflamed, it can easily impact the other, leading to persistent stiffness or sharp discomfort that limits mobility. 

Understanding the link between these areas is essential for identifying the source of the issue and finding the right strategies for long-term relief.

Let’s get started!

What Are the Causes of Lower Back and Hip Pain?

The causes of lower back and hip pain are often linked to muscle imbalance, joint dysfunction, or degenerative changes that impact both regions. Daily habits like poor posture and long sitting hours can overload the lumbar spine and hips, leading to tightness.

Nerve compression from herniated discs or spinal misalignment is another common source of discomfort. When spinal nerves become irritated, pain can radiate toward the hips or legs, often creating confusion about where it started.

Arthritis, especially osteoarthritis, can also connect lower back and hip pain causes. The gradual breakdown of cartilage limits joint flexibility and promotes inflammation, reducing the body’s ability to absorb impact efficiently.

Weak core or gluteal muscles further destabilize the pelvis, forcing the spine to compensate during movement. Overuse from sports, sudden lifting, or pregnancy-related changes can strain the surrounding tissues.

How Common Is Lower Back and Hip Pain?

Lower back and hip pain are extremely common. According to the Global Burden of Disease Study published in The Lancet, up to 80% of adults experience lower-back pain at some point in their lives, and it remains the leading cause of disability globally. At any given moment, about 18% of adults have active symptoms (Hoy et al., Arthritis & Rheumatism).

Hip pain is also widespread, affecting approximately 15-25% of adults, with higher prevalence reported in older adults and women. This range is supported by clinical reviews in American Family Physician and the Journal of Orthopaedic & Sports Physical Therapy. Many cases develop gradually due to joint degeneration, muscle imbalances, or restricted mobility.

Lifestyle factors play a significant role. Studies in BMC Musculoskeletal Disorders and the Journal of Occupational Health show that 50-70% of office workers experience lower-back pain annually, largely due to prolonged sitting and suboptimal posture. Athletes and people with physical jobs are also at higher risk because repetitive strain on the hips and lumbar spine can easily overlap.

What Are the Symptoms of Lower Back and Hip Pain?

The symptoms of lower back and hip pain include a combination of localized and radiating sensations that can vary from mild stiffness to intense, burning pain. Common signs include:

• Dull aches across the lower back or buttock area

• Sharp or shooting pain that extends down one leg

• Limited range of motion when bending or rotating

• Tingling or numbness in the thighs or hips

• Pain that worsens after sitting or standing for long periods

• Muscle weakness around the glutes or lower abdomen

Moving may be the absolute last thing you want to do, but … it’s often one of the best things you can do. - Dr. Eric Lehman, PT, DPT

How to Tell the Difference Between Hip and Lower Back Pain

You can tell the difference between hip and lower back pain by identifying where the discomfort begins and how it behaves during movement. 

Pain originating in the hip often affects the groin, front thigh, or outer hip, while pain starting in the lower back may spread down the buttock or leg. 

The type of activity that triggers discomfort also offers clues: hip pain tends to worsen when walking or climbing stairs, whereas back-related pain increases during bending or twisting.

Symptoms of Hip Conditions

Hip conditions often cause symptoms such as:

• Groin pain radiating toward the inner thigh

• Stiffness or discomfort when standing after sitting

• Clicking or locking sensations in the hip joint

• Pain during walking or weight-bearing movements

• Difficulty lying on the affected side

Symptoms of Lower Back Conditions

Lower back conditions often cause symptoms such as:

• Aching or burning sensations in the lumbar region

• Pain spreading through the buttocks or down one leg

• Numbness or tingling in the lower limbs

• Muscle spasms or tightness in the lower spine

• Increased discomfort during prolonged sitting

What Are the Treatment Options for Lower Back and Hip Pain?

The treatment options for lower back and hip pain include a combination of physical therapy, targeted exercise, medication, and lifestyle adjustments to restore balance and function:

Physical Therapy

A customized physical therapy plan focuses on improving joint mobility, strengthening supporting muscles and correcting postural imbalances. Therapists often use manual techniques, stretching, and guided exercises to reduce tension and improve flexibility.

Heat and Cold Therapy

Alternating between heat and cold applications helps reduce inflammation and soothe tight muscles. Heat improves circulation and relaxes soft tissues, while cold therapy minimizes swelling and numbs sharp pain. Using each method strategically offers effective lower back and hip pain relief at home.

Medication and Injections

Over-the-counter anti-inflammatory medications may temporarily reduce pain and swelling. For more persistent discomfort, physicians might recommend corticosteroid injections to target inflamed joints or nerve roots, providing short-term relief while physical therapy addresses the root cause.

Exercise and Mobility Work

Gentle stretching and strengthening exercises play a key role in recovery. Movements that target the core, glutes, and hip stabilizers improve posture and load distribution across the spine. Regular low-impact activities, such as swimming or walking, maintain flexibility and circulation without stressing the joints.

Lifestyle Modifications

Ergonomic adjustments, regular movement breaks, and maintaining a healthy weight help protect the spine and hips from excessive strain. Avoiding long periods of sitting and focusing on proper lifting techniques also reduces the risk of recurring pain.

What we really want is freedom of movement — not a rigid ‘correct posture’ checklist. Movement options matter more than perfect alignment. - Greg Lehman, DC, PT

Seek Help: When to Worry About Lower Back and Hip Pain?

You should seek help for lower back and hip pain when discomfort lasts longer than two weeks, worsens with rest, or radiates down the leg. Additional warning signs include sudden weakness, loss of bladder control or unexplained weight loss, which may indicate a more serious condition.

⚠️ Persistent or worsening pain should always be evaluated by a healthcare professional to rule out nerve compression, joint degeneration, or systemic issues affecting both regions.

Prevention Strategies for Lower Back and Hip Pain: PT Advice

Maintaining balance between strength, flexibility, and posture is key to preventing recurring discomfort. Below are essential strategies recommended by physical therapists:

Strengthen Core and Glute Muscles

Developing strong core and gluteal muscles stabilizes the pelvis and reduces pressure on the lumbar spine. Incorporate bridges, planks, bird-dogs, and gentle resistance-band movements into your weekly routine for long-term support.

Improve Posture Awareness

Keeping the spine aligned during sitting and standing minimizes strain on the hips and lower back. Adjust your workstation to promote neutral posture, use a lumbar support cushion when needed, and take short breaks every 30–60 minutes to reset your posture.

Stay Active with Low-Impact Movement

Consistent physical activity keeps joints flexible and muscles resilient. Activities such as walking, swimming, cycling, or Pilates improve circulation, coordination, and core engagement without stressing the lower body. Even short movement breaks throughout the day can help prevent stiffness.

Monitor Daily Habits

Common daily habits, like carrying heavy bags on one shoulder, standing with weight shifted to one side, or crossing your legs for long periods, can misalign the pelvis and increase tension in the lower back and hips. Being mindful of these patterns can greatly reduce strain over time.

Stretch Regularly

Dynamic and static stretching promotes flexibility and joint health. Focus on the hip flexors, hamstrings, glutes, and lower back muscles to counteract stiffness from prolonged inactivity. Gentle morning stretches or mobility routines can also help prepare the body for daily movement. 

Target Lower Back and Hip Pain with Concierge Physical Therapy at Empower Fitness

At Empower Fitness, we understand how frustrating lower back and hip pain can be when it limits your mobility or daily comfort. Our Concierge Physical Therapy offers personalized, one-on-one care designed to reduce discomfort and restore movement safely. 

The first step is a detailed assessment to identify what’s causing your pain, whether it’s muscle weakness, joint stiffness, or postural strain. We then design a targeted plan that blends manual therapy, corrective exercises, and mobility training.

For even greater flexibility, Empower Fitness provides In-Home Physical Therapy so you can receive expert care without leaving your space. A doctor visits your home, evaluates your movement patterns and adjusts your plan to your real environment. 

You’ll gain better balance, improved posture, and renewed strength to move confidently again. Contact us to begin your recovery journey today!

FAQs About Lower Back and Hip Pain

What Are the Best Sleeping Positions for Lower Back and Hip Pain?

The best sleeping positions for lower back and hip pain are lying on your side with a pillow between your knees or on your back with a cushion under your knees to maintain spinal alignment.

What Disease Causes Back and Hip Pain?

Diseases that cause back and hip pain include osteoarthritis, sciatica, and degenerative disc disease, all of which affect joint integrity and nerve pathways connecting both regions.

Why Does Hip Pain Get Worse at Night?

Hip pain often gets worse at night because reduced movement increases joint stiffness and pressure on inflamed tissues. Changing positions and using supportive pillows can help reduce nighttime discomfort.