Lower Back & Hip Pain: Causes & Getting Relief

Key takeaways:

• The lower back and hip are anatomically connected structures that can impact one another.
• Certain symptoms can indicate whether the pain stems from the back or the hip.
• Pain that begins after a traumatic injury or motor vehicle accident (MVA) should be evaluated immediately.

Experiencing lower back and hip pain together can have a serious impact on simple tasks like walking, bending, or even sleeping. These two areas of the body are closely connected, and pain in one can often lead to discomfort in the other. In this article, we will explore the causes of lower back and hip pain, how to identify when they are linked, ways to manage the pain at home, and when to seek medical attention.

Are lower back and hip pain related?

Lower back and hip pain often occur together because of the close anatomical relationship between these two areas. The muscles, ligaments, and joints that make up the lower back and hips are interconnected and problems in one area can easily affect the other.

Normal vs. abnormal lower back and hip pain

Pain in the lower back and hip is common, but it is important to differentiate between what is considered normal and what might indicate a more serious issue. Occasional discomfort after physical activity or a long period of sitting or standing in one position is common and usually not a cause for concern. Pain that persists for weeks, intensifies over time, or negatively impacts the activities of daily living indicates a more serious issue that should be evaluated by a healthcare provider.

Symptoms associated with lower back and hip pain

If you are experiencing these two symptoms at once, you should pay close attention to any other symptoms that may be occurring simultaneously. The addition of other symptoms can give clues as to the underlying cause.

Limited range of motion

Pain that makes it difficult to move, bend, or stand up straight or pain that results in a limited range of motion may be the result of joint issues in the spine or hip. Conditions like osteoarthritis, spinal stenosis, or a hip labral tear can all lead to restricted movement and discomfort. Because the two areas are so closely interconnected, a joint issue in the spine may radiate to the hip and vice versa.

Numbness/tingling or radiating pain

Numbness, tingling, a "pins-and-needles" sensation, or radiating pain in the lower back, hips, or legs may suggest nerve involvement known as radiculopathy. Herniated discs, spinal stenosis, sciatica, and piriformis syndrome can all lead to nerve compression.

Stiffness

Stiffness in the lower back and hips especially after long periods of sitting or upon waking in the morning can be a sign of arthritis or other rheumatological conditions. This type of pain can limit movement and flexibility, especially in older adults and if the cause is rheumatological in nature, it may progress if left untreated.

How to tell if lower back and hip pain are related

Lower back and hip pain often occur together, but how can you tell if they are related or caused by separate issues? Understanding the nature of the pain and its pattern can provide clues.

Causes of lower back and hip pain together

Several conditions can cause pain in both the lower back and the hip. Below are some of the most common causes.

Osteoarthritis

Osteoarthritis is a degenerative disease that affects both the spine and the hip joints. It occurs when cartilage between bones wears down and leads to bone-on-bone contact. When the cartilage in these joints wears down, it can lead to pain, stiffness, and inflammation which may affect both the lower back and the hip.

Herniated disc

A herniated disc occurs when the soft inner portion of a spinal disc pushes through a tear in the outer layer and presses on nearby nerves. This can cause pain, numbness, tingling, and weakness that radiates from the lower back into the hip and leg. The pain and tingling that shoots down the leg from the lower back is called sciatica.

Sacroiliac joint dysfunction

The sacroiliac (SI) joints connect the spine to the pelvis. Inflammation in these joints can cause pain in both the lower back and the hips and is often felt only on one side. This pain may worsen with activities like standing, walking, or climbing stairs and can result from injury, pregnancy, or conditions like arthritis.

Considerations based on the lower back and hip pain’s location

Paying attention to anatomy is important when it comes to these symptoms. The specific location of the pain can help narrow down the potential causes.

Left side lower back and hip pain

Pain on the left side of the lower back and hip could indicate a herniated disc, hip arthritis, or muscle strain on the left side. Conditions such as kidney stones, a urinary tract infection, or even constipation can sometimes cause referred pain to the left side of the back and hip.

Right side lower back and hip pain

Pain on the right side of the lower back and hip could indicate a herniated disc, hip arthritis, or muscle strain on the right side. Conditions such as kidney stones, a urinary tract infection, or even constipation can sometimes cause referred pain to these areas. Although unlikely, appendicitis should also be ruled out.

Lower back and hip pain on one side (right or left)

Pain limited to one side of the body often points to a musculoskeletal issue, such as sciatica or a hip joint problem on that side.

Lower back and hip pain on both sides

Pain on both sides of the lower back and hips may indicate a more widespread condition, such as spinal stenosis, osteoarthritis, fibromyalgia, or other rheumatological conditions. These conditions are known to cause bilateral pain.

How to get relief from lower back and hip pain at home

If you are dealing with mild symptoms, there are a few home treatments that may provide relief.

Hot and cold compresses

Applying heat or cold to the affected area can help reduce pain and inflammation. Cold packs can numb the pain and reduce swelling, while heat therapy can help relax tight muscles and improve blood flow which helps repair microtears within the muscles.

OTC medications

Over-the-counter pain medications such as acetaminophen or ibuprofen may help with mild to moderate pain. Topical lidocaine patches may also help temporarily numb pain.

Stretching

Gentle stretching exercises, particularly those targeting the lower back, core, and hips can help alleviate stiffness and improve flexibility.

How to prevent lower back and hip pain

Taking proactive measures to strengthen your muscles and improve mobility can help prevent some causes of pain.

Strengthening core muscles

Strengthening the muscles of the core can help support the spine and pelvis, reducing the risk of back and hip pain. It can also help with flexibility, mobility, and range of motion.

Proper lifting techniques

When lifting heavy objects, you should always bend at the knees rather than bending at the waist. This helps to avoid straining and injury to the lower back and hips.

Maintain a healthy weight

Excess weight can put added pressure on the lower back and hips. Regular exercise and a healthy diet can help you maintain a healthy weight and reduce strain on these areas.

When to see a doctor about lower back and hip pain

If your lower back and hip pain is severe, persistent, or accompanied by other concerning symptoms, it may be necessary to see a doctor.

You should see a doctor if:

• The pain lasts for more than a few weeks.
• The pain interferes with activities of daily living.
• The pain is caused by an injury, fall, or motor vehicle accident.

You should go to the emergency room if:

• You experience loss of sensation in the lower body or legs.
• You experience loss of control over the bowel or bladder.

Questions to ask your doctor about lower back and hip pain

• Is it normal to experience hip and back pain together?
• Do I need an X-ray or an MRI?
• Should I avoid certain exercises or activities until my pain resolves?
• Do I need to see a specialist like an orthopedic surgeon?

How a doctor can help treat lower back and hip pain

If you are experiencing lower back and hip pain that does not resolve with conservative measures, your doctor should be able to help.

Medication

Prescription nonsteroidal anti-inflammatory drugs (NSAIDs) and other pain relievers can help reduce pain and inflammation. Oral steroids and medications such as Gabapentin or Lyrica that help with nerve pain may also be prescribed.

Physical therapy

A physical therapist can guide you through exercises that strengthen and stretch muscles in the back and hips, helping to alleviate pain and prevent future issues. Physical therapists also use modalities such as heat and ultrasound that can help with muscle inflammation.

Surgical procedures

If conservative treatments fail, surgery may be recommended. Surgery is often warranted for conditions like herniated discs or hip joint arthritis. Minor procedures like epidural injections may also be recommended.

Frequently asked questions: lower back and hip pain

Here are answers to some of the most commonly asked questions about lower back and hip pain.

What if you experience lower back and hip pain while sitting?

Pain while sitting can be a sign of poor posture, muscle strain, or even nerve compression that causes sciatica or piriformis syndrome. If you experience pain when sitting, using a chair with lumbar support and taking breaks to stand and stretch is recommended.

What if you experience lower back and hip pain while pregnant?

Pregnancy can place added strain on the lower back and hips due to the growing baby and hormonal changes that cause ligamentous laxity. Seeing a physical therapist or chiropractor who specializes in working with pregnant women can help.

What if you experience lower back and hip pain at night only?

Experiencing hip and back pain at night only may be a sign of arthritis. However, you should also take a closer look at your sleeping position and mattress as these can be two potential culprits.

Managing lower back and hip pain

Experiencing lower back and hip pain together is uncomfortable and unfortunately very common. Luckily, with the right history tracking and a physical exam, your healthcare provider should be able to determine the cause of your symptoms and create a treatment plan to improve symptoms.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Pallabi Sanyal-Dey, MD.

Sources

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Dydyk, Alexander M., et al. “Disc Herniation.” StatPearls, StatPearls Publishing, 16 January 2023. https://pubmed.ncbi.nlm.nih.gov/28722852/

Raj, Marc A., et al. “Sacroiliac Joint Pain.” StatPearls, StatPearls Publishing, 14 August 2023. https://pubmed.ncbi.nlm.nih.gov/29261980/

Sen, Rouhin. and John A. Hurley. “Osteoarthritis.” StatPearls, StatPearls Publishing, 20 February 2023. https://pubmed.ncbi.nlm.nih.gov/29493951/

Wu, Lite, et al. “Lumbar Spinal Stenosis.” StatPearls, StatPearls Publishing, 30 January 2024. https://pubmed.ncbi.nlm.nih.gov/30285388/