In this video, I'm going to
show you how to get rid of hip pain at night for good. Stay
tuned. Hey, everyone. Dr. Rowe
coming to you from SpineCare in St. Joseph, Michigan. In this
video, we're going to go over easy exercises that can give
both quick and long-lasting relief for hip pains at night
and what usually causes hip pain at night is because of a
blend of weakness and tightness in the muscles that support the
hips and to make it easy, I'm going to break the video up
into two separate parts to address this. Well, each part
is different, they are meant to work together. So, go through
all of the exercise and use what works best for you. With
that being said, let's get started. So, in the first part,
we're going to focus on a big cause of hip pain at night
which is a build up of tightness and tension in the
muscles that support the hips. It's really important that we
release this tension before going to bed. Otherwise, it
just hangs out and it just builds and builds throughout
the night causing pain and discomfort. So, here's two easy
exercises that can really help. The first we're going to start
lying flat on our back. You can do this one in bed or on a
floor but you want all of the muscles around the hips nice
and relax including the core, back, glutes, and legs. My legs
are going to be roughly hip width apart, knees bent, feet
flat. I'm also going to take my hands, put them off to my side
for support. The first movement is called a windshield wiper.
Really easy to do. What we're going to do is gently press our
heels into the bed or the floor and slowly lower our knee
downward towards one side until we feel a gentle but a little
bit of a deep stretch in the hips once you feel that you're
going to hold this for a second or two and then you're going to
repeat on the other side so kind of going over just like a
windshield wiper but do this nice and slowly for 10 to 15
repetitions in both directions and with each repetition try to
build in to adjust a little bit more we're really focus on
trying to just everything nice and loose with this one but
afterwards, see how you feel. If there's a little bit of
tightness left and this is really helping you out, you're
more than welcome to throw in as many repetitions as you
like. So, let's try to take this one to the next level and
get a deeper stretch. So, this time around, I'm going to have
my knees upward towards the ceiling and my knees are going
to be bent roughly at 90 degrees. Let's definitely take
our hands and put them off to our side for support with this
one but just like that first move, this time around what I'm
going to do is lower my knees down towards one side but I'm
going to focus on feeling an initial stretch in my hips but
then take it a little bit further until I feel it in my
lower back just a gentle stretch hold this one for a
second or two and then repeat on the other side this one
generally feels really really good and it's going to stretch
pretty much everything in the hips the pelvis and the lower
back but 10 to 15 times in both directions and after see how
you feel. There's a little bit of tightness left. Again, you
can throw in as many repetitions as you like. So,
the second exercise that we can use to quickly take tension and
tightness out of the hips is known as the frog rocker. For
this one, we're going to start on all fours. I find that this
one is easiest done right at the edge of a bed because you
can really grip into it for a solid stable anchor point. So,
let's start off by just loosening everything up around
the groin, pelvis, and the hips. What you want to do is
take feet, put them together, and then slowly slide your
knees outward as much as you can until you feel a really
good stretch inner part of your thighs towards the groin but
more importantly, feel it in the hips. Once you feel that,
you're going to hold this one comfortably for 20 to 30
seconds and do nice, slow, control breathing. Let out as
much tension as you can. If, if this does feel really really
good though, you can hold it for as long as you like. 45
seconds, 60 sec I'd experiment with it. Use what works best
for you but when you need a breather, just go back on all
fours just like this. So, do this a couple times until
everything is nice and loose. So, now we're going to build
into the frog rocker which is very similar. So, with this
one, we're going to take our fingers grip right into the
edge of our bed. We're going to tuck our chin towards our chest
and what we're going to do is try to wing our knees outward
as much as we can until we feel that initial stretch but we're
then going to rock our whole body backward just like this,
taking our butt down towards our heels. As you do this,
you're going to feel a really deep stretch throughout the
back going down into the hips. It usually feels really really
good. Try to hold this one comfortably for 20 to 30
seconds. Again, do nice, slow control breathing. When you
need a breather, just rock forward like this and then
repeat it three to five times and with each repetition, build
into it just a little bit more. Really focus on driving those
knees out. So, another way to take this one to the next level
is instead of going straight with it, angle your upper body
towards one side. So, I'm angling my shoulders a little
bit towards my left and then, I'm going to repeat. What
you're going to notice is it opens up the other side just a
little bit more. So, if you're leaning towards your left,
you're really going to feel a deep stretch in the right side
of your back going down towards your hips. So, experiment with
it. Go towards the left and also towards the right. If any
of those positions offer more relief, at that point, throw
more repetitions in. In this part, we're going to focus on
another big cause of hip pain at night which is due to weak
muscles. If your muscles are weak, they will not support
your hips at night and this will lead to pains and overall
discomfort. So, here are two easy strengthening exercises
that you can do daily before going to bed. The first one,
we're going to lying on our back. You can do this one in
bed or on a floor. We're going to have our knees straight up
towards the ceiling, knees bent roughly at 90 degrees. My legs
are roughly hip width apart. My arms are going to go straight
up like this too. We call this one the dead bug because I
guess it looks like a dead bug. I'm going to show you the
beginner's dead bug and then I will show you how to progress
into the full dead bug. So, the beginners version, we're just
going to lower one leg down like this, straightening our
knee and letting our leg hover an inch or too above the bed or
the floor. Don't let it touch. In this position, you're going
to feel a ton of muscles start to fire including the core
muscles which are really important towards stabilizing
our hip. Hold this one comfortably for about 5
seconds. You're going to relax and then you're going to repeat
on the other side. Do this a couple times just to get a feel
for it. It's probably going to become easy pretty quickly and
once that's the case, you can then progress into the full
dead bug which is very similar but this time around, we're
going to lower one leg and the opposite side's arm. So, my
left leg is going down, right side's arm and then, repeat on
the other side. Try to do this one again for a couple times,
get a feel for it. Once that becomes too easy, then, we're
really going to take it to the next level and do what is
called the 3D dead bug to target the hips just a little
bit more. So, this time around, I'm just going to lower one
side's leg down like this. Once it's down, I'm then going take
my foot turn it inward as much as I can until I feel the
muscles around the hips start to fire and then I'm going to
sweep it inward like this as much as I can you should feel a
ton of muscles right here starting to fire including the
glutes hold this comfortably for about 3 to 5 seconds relax
and then on the next part we're going to turn our foot outward
and then sweep outward as much as we can again you're going to
feel a ton of muscles around the hips start to fire it's
just going to be in a different location I really feel this one
more towards my groin. You're just going to relax at that
point and then repeat this on the other side. I try to do
this one nice and slowly for about three to five complete
repetitions on both sides and with each repetition, try to
build into it just a little bit more. If it does feel like you
have a little bit more energy, try to throw in another set or
two. So, in my opinion, the best exercise that you can do
to strengthen your hips and just pretty much make it you
have less pains throughout the day with any activity that you
do including walking going up and down stairs or getting out
of a chair is to do body weight squats and I know a lot of
people get scared away from them because they feel like
they're too challenging or they're just not doing them
right so here is a foolproof way to do a body weight squat
it's called a wall sit for this one you just need a smooth wall
or a smooth door to get into position you're going to start
with your whole backside flush again that door from your head
all the way down to your tailbone. Your legs are going
to be roughly hip width apart, your feet space slightly out in
front of you. That way you can lean your body weight into the
door. You're going to put all of your body weight onto your
heels during this exercise. That's really important and
we're going to space our feet. We're just going to turn them
out very very slightly about five to 10 degrees. This helps
take tension off the knees. Once we've done that, we're
then going to brace our core muscles. It's kind of like
somebody poking you in your stomach how you tighten up
mimic that and hold it during this exercise and then we're
going to squeeze our glutes really focus on squeezing the
glutes because it'll help activate them just a little bit
more from there pretty straight forward what I like to do is
take my hands make a prayer position put them right on my
chest and kind of press my hands into my chest and then
just slide downward towards the floor so I'm squatting my butt
down towards the floor as much as I can keep going down the
further that you go down the more that you're going the leg
muscles, the hips, and the glutes start to fire. Once you
feel a deep activation of those muscles but not causing any
pain or discomfort, if that's the case, kind of go up a
little bit. You're going to try to hold this one for about five
seconds and then you're going to slide back up, take a
breather and then you're going to repeat this ten times and
with each repetition, challenge yourself to go down a little
bit further and if it feels like you have a little bit more
energy afterwards, what I would recommend is throwing in
another set or two, real focus on trying to build these
muscles up as much as you can. If the exercises help, please
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