Hip and Pelvic Pain in Men: Reasons, Exercises, Additional Tips

Pelvic and hip discomfort in men is most times, underestimated. This can result in problems that can have a major negative influence on their daily lives, affecting everything from everyday activities to more strenuous ones. Well, the right exercises can aid in pain relief and the prevention of further distress, regardless of the cause either from prolonged sitting, sports injuries, long driving, or untreated medical disorders. This article will walk you through ways to help relieve hip and pelvic pain in men.

Recognizing the Reasons behind Hip and Pelvic Pain in Men

Understanding the many causes of hip and pelvic pain in men is the first step to receiving successful treatment:

• Typical Causes: Continuous sitting, bad posture, muscular imbalances, sports injuries, arthritis, or even driving might cause pain. Sitting on a spot for a long period, particularly when it is done wrongly, can weaken muscles and put more stress on your hips.
• Causal Conditions: Hip bursitis, sciatica, hernias, osteoarthritis, and piriformis syndrome all the aforementioned symptoms can result in or worsen hip and pelvic discomfort.
• Early intervention is important: when the pain is identified on time, it prevents further development into chronic illnesses that hinder mobility and quality of life.

Loosening up Exercise

To avoid further damage caused by strenuous exercise, it is advisable to engage in a warm-up exercise like hip circles.

How to do it: Your feet should be open wide apart. Then you place your hands on your hips and spin in both clockwise and anti-clockwise directions for 30 seconds each. The essence of this is to prepare and help release tension from the hip muscles and prepare them for more strenuous exercise.

8 Exercises for Men to Reduce Hip and Pelvic Pain

To deal with and reduce discomfort, include the following activities in your routine:

Glute Bridges

Target: the Pelvic floor, hamstrings, and glutes

How to do it: Lay flat on the floor, then place your feet flat, and bend your knees. Raise your hips toward the ceiling using your glutes. After a few seconds of holding the pose, softly lower your hips back to normal.

Sets: Do 2-3 sets of 12 repetitions.

Stretching the Kneeling Hip Flexors

 Target: It is focused on the thighs

How to do it: Kneel on your knees, then raise your right leg in front of you at an angle of 90 degrees, and your left knee is still on the floor. Ensure your posture is straight then place your hands on your right knee. Engage your left glute muscles as you slowly move your weight forward into your right hip while keeping your left knee fixed to the floor. After 30 seconds of holding the stretch, switch sides and do it again.

Quick Tip: Ensure your pelvis remains neutral and avoid arching your back for maximum effectiveness.

Supine Figure-Four Stretch

Target: Piriformis and glute muscles

How to do it: Cross your right ankle over your left and form a “4” while you are lying on your back. Then pull your left thigh for 30 seconds towards your chest.

Advantage: This stretch improves flexibility and relieves hip tightness.

Quick Tip: Maintain a relaxed neck and shoulder position to avoid added tension.

Pigeon Pose

Target: Deep hip rotators and lower back

How to do it: Start in a tabletop position on all fours. Slide one knee forward and extend the opposite leg back. Lean into the stretch, ensuring the hips remain square, and hold for 30 seconds per side.

Example: This yoga-inspired move opens the hip muscles and provides relief from chronic pain.

Leg Raises

Target: Hip abductors

How to do it: As you lay with your side, stretch your legs straight out then raise your legs to an angle of 45 degrees and gradually lower the upper leg.

Sets: 2-3 with 15 repetitions of each leg.

Advantage: This exercise increases general stability and fortifies the muscles supporting the hip joint.

Clamshells

Target: Gluteus medium and surrounding hip muscles

How to do it: Lie on your side with your knees bent and feet together. Holding the feet together, raise the upper knee and slowly drop it.

Sets: Do 2-3 sets of 15 repetitions on each side.

Tip: Place a resistance band around your knees for extra resistance.

Pelvic Tilts

Target: Focuses on the Lower back and core muscles

How to do it:  Lay flat on the ground with your feet flat, then bend your ankles. Thereafter, raise your pelvis and then flatten your lower back on the floor using your abdominal muscles. Rest and release after a few seconds.

Sets: 2-3 sets of 15 repetitions are recommended.

 Tip: Keep your movements slow and controlled for maximum impact.

And Finally, Regarding listening to music.

Focus on your lower back and core muscles.

• How to Execute: Put on your headphones, choose your favorite music, and lose yourself in it.
• A helpful tip for treating chronic pain is to listen to music. Research indicates that it can enhance pain tolerance, lessen anxiety and tension, and lessen the need for medications. The “most effective” music is typically bright, upbeat, and low arousal. By diverting the patient’s attention from chronic pain, music can elevate mood and give them a greater sense of control.

Additional Tips for Effective Pain Relief

• Consistency Is Key: Regular practice of these exercises ensures better outcomes and strengthens the hip and pelvic regions.
• Incorporate Strength Training: Include exercises that strengthen core muscles and the lower body for overall support.
• Listen to Your Body: Modify exercises or take breaks if any movement increases pain. Avoid pushing through severe discomfort.

When to Seek Professional Help

• Persistent Pain: For individualized therapy, speak with a medical professional if the pain continues after these exercises.
• Chronic Conditions: To develop a customized strategy for pain management and rehabilitation, see physical therapists or specialists for help on chronic pain or ailments like osteoarthritis or sciatica.

Use ESAP Pelvic Leveler

Those who have been struggling with the issue for a long time now can give ESAP pelvic leveler a try. The program is designed by Dr. Rob Mabry, a chiropractor with 23+ years of experience.

He believes pelvic misalignment can also occur due to long driving routines. So, men who, after driving, are finding pain in their back or any related symptoms must give a shot to the pelvic leveler. This will surely help them ease their back pain or hip pain and realign their pelvis back to normal.

Conclusively

Relieving hip and pelvic pain in men requires a proactive and consistent approach. These targeted exercises help build strength, improve flexibility, and promote overall hip and pelvic health. Start integrating them into your daily routine, and don’t hesitate to seek expert advice if pain persists. What are you waiting for? Invest in your well-being!