Hip and buttock pain physiotherapy self help

This information is to help you learn more about hip and buttock problems and some basic exercises which can help. It is not a replacement for professional help but may aid information or advice given to you by a medical professionals. If you are accessing this site for self help information in the absence of professional advice, please be aware that the advice and/or exercises may not be suitable for you. If you have any concerns or in the event of any problems, please seek professional advice.

The self-help videos have been developed by the Physiotherapy Service in line with evidence based practice at the time of making. It is important to watch the video and read the advice regarding the exercises prior to doing them to identify if it is appropriate for your symptoms / condition.

The following exercises can help with hip stiffness, pain and problems with walking. You should gradually increase these exercises from once to 3 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist.

Hip abduction and clam

These exercises can help strengthen your buttock muscles that, if weak, can cause buttock pain and back pain. Complete up to 3 sets or each exercise in one session.

Hip flexor stretch

This exercise can help stretch the muscles at the front of the thigh. Complete up to 3 sets in one session.

Hip flexion, external rotation and bridging  

These exercises can help with increasing the movement of your hip, as well as strengthening your spine, buttocks and stomach muscles. Complete up to 3 sets of each exercise in one session.

Piriformis stretch

This stretch can help target a deep muscle in your bottom that can become very tight and cause pain in the buttock. Complete up to 3 sets in one session.

Split squat lunge

This exercise can help to strengthen your buttock and leg muscles. Complete up to 3 sets in one session.

Chair squats/squats

This exercise can help strengthen the muscles in your legs. Complete up to 3 sets in one session.

Quads and hamstring stretch

These exercises can help stretch the muscles in the front and back of your thigh. Complete up to 3 sets in one session.

Useful information

Arthritis Research UK Hip Pain

NHS Choices: Paracetamol

NHS Choices: Ibruprofen

Arthritis Research UK Pain Killers (analgesics)

Exercise, weight loss and local information