top of page

A Note to Our Readers: Our health blog sometimes features articles from third-party contributors. We share ideas and inspiration to guide your wellness journey—but remember, it’s not medical advice. If you have any health concerns or ongoing conditions, always consult your physician first before starting any new treatment, supplement, or lifestyle change.

Aching Lower Back and Hips: Causes, Treatments, and What to Do Next

  • Writer: Monica Pineider
    Monica Pineider
  • Jul 8, 2025
  • 4 min read

Updated: Dec 5, 2025

Your lower back and hips do a lot of heavy lifting every day. From walking to standing to bending, these areas support your entire upper body. So, when pain strikes, it can disrupt your entire routine. Whether you’re dealing with dull discomfort or sharp, stabbing pain, it’s essential to take your symptoms seriously. If you're experiencing aching lower back and hip pain, here’s what you need to know.


Woman in a gray shirt sitting at a desk, holding her lower back in pain, with a laptop and crumpled papers in front of her; bright window in the background — aching lower back and hips.

Table of Contents


Why Your Lower Back and Hips Ache


Your lower back and hips are connected through a complex system of joints, muscles, nerves, and ligaments. As a result, pain in one area often affects the other. An injury in the hip can radiate to the lower back and vice versa.


Sometimes the pain is mechanical, caused by lifting something heavy or sitting too long.

At other times, it signals an underlying issue, such as inflammation or infection.



Common Conditions That Cause Lower Back and Hip Aching


Here are some common reasons for an aching lower back and hips:


1. Muscle Strains


Overuse, tight hamstrings, or incorrect movement can stretch or tear the muscles and ligaments in your lower back and hips. This is common after lifting heavy objects or strenuous workouts.



2. Herniated Disc and Spinal Curvature


A disc in your spine can slip out of place and press on a nerve, causing pain in the lower back that extends down into the hips or legs. This condition is known as a herniated or slipped disc.


In some cases, an abnormal curvature of the spine — such as scoliosis, lordosis, or kyphosis — can place uneven pressure on your discs and joints. This imbalance can lead to chronic discomfort, especially in the lower back and hips.




3. Osteoarthritis


This degenerative joint disease often affects the facet joints in the spine and the hip joints, leading to chronic stiffness and aching.




4. Sacroiliac Joint Dysfunction


The sacroiliac (SI) joint connects your lower spine to your pelvis. Inflammation or misalignment in this joint can cause sharp pain in the lower back and hips.



5. Pregnancy and Menstruation


Hormonal changes and pelvic pressure during pregnancy or menstruation often lead to aching lower back and hips.



6. Kidney Problems


Infections, kidney stones, or other issues can cause pain in the lower back that radiates toward the hips.



7. Autoimmune Diseases


Conditions like rheumatoid arthritis or ankylosing spondylitis cause inflammation in the joints and spine, triggering stiffness and deep aching in the hips and back.



When to See a Doctor


A woman in a white coat examines another woman's back in a bright room. The seated woman looks concerned. White curtains in background.

It’s tempting to ignore back and hip pain, especially if you think it will go away with rest. But certain signs mean it’s time to call your doctor.


Contact a doctor if:


  • The pain lasts longer than two weeks

  • You experience pain even while resting or sleeping

  • There is numbness, tingling, or weakness in your legs

  • You have a fever, blood in your urine, or other systemic symptoms


A doctor will likely examine your spine and hips, ask about your symptoms, and order imaging tests such as X-rays or MRIs. Urine or blood tests may also be used to detect infections or autoimmune conditions.


They may refer you to a specialist, such as a rheumatologist, if your testing reveals anything. If you’re having trouble leaving your home due to the pain, you may want to schedule a mobile phlebotomy to get your lab work done. Call your doctor to work out an evaluation and treatment plan that works best for you.





Treatment Options


The right treatment for aching lower back and hips depends on the cause. Here are some common medical approaches:


  • NSAIDs (like ibuprofen) to reduce pain and inflammation

  • Muscle relaxants for strains or spasms

  • Steroids or biological therapies for autoimmune diseases

  • Antibiotics for kidney infections

  • Physical therapy to restore strength and mobility

  • Chronic pain specialists for long-term conditions


In more severe cases, surgical options might be explored, especially if there’s significant joint damage or nerve compression.




How to Ease Lower Back and Hip Aching at Home


Not all lower back and hip pain needs intense treatment. Sometimes, home care can make a big difference.


1. Rest and Support


Give your body time to heal. Use a lumbar cushion or supportive pillow to reduce pressure when sitting or sleeping.


2. Avoid Heavy Lifting


Strained joints or muscles need a break. Avoid activities that exacerbate your symptoms.


3. Stay Hydrated


If your pain is related to infections or kidney issues, fluids are crucial for supporting your recovery.


4. Use Ice and Heat


Apply ice packs for the first few days after an injury to reduce inflammation. Then switch to heat therapy to relax tight muscles.




Posture, Stress, and Massage Therapy


Small lifestyle changes can have a significant impact on your pain levels.


Mind Your Posture


Bad posture can exacerbate aching in the lower back and hips. Sit upright. Use ergonomic chairs or back braces when needed. Avoid slouching or hunching over your desk.


Manage Your Stress


Stress increases inflammation and muscle tension. This can trigger or worsen back and hip pain. Try deep breathing, mindfulness, or guided meditation. If stress persists, consider consulting a mental health professional for support.


Consider Massage Therapy


A woman performs yoga therapy on a man lying on a mat in a serene, plant-filled room. The atmosphere is calm and focused.

Massage therapy can:


  • Loosen tight muscles

  • Reduce stress

  • Improve circulation

  • Help release endorphins, which are natural painkillers



Ensure you select a licensed massage therapist who is trained in addressing back or joint issues.




Final Thoughts


Living with an aching lower back and hips can disrupt your daily life. But you don’t have to suffer in silence. Understanding the causes and knowing when to seek help is essential.

Whether it’s a simple muscle strain or a chronic condition, relief is possible.


Talk to your doctor if symptoms persist or worsen. Meanwhile, rest, practice good posture, manage your stress, and try supportive therapies like massage. The goal is to treat the root cause and help you feel like yourself again.



Recent Posts

About the Author

​

Monica is a health and wellness enthusiast and the founder of A to Zen Therapies, a wellness clinic in the City of London serving busy corporate clients. Her experience helping high-stress professionals gives her expertise in supporting demanding lifestyles with holistic care.

 

She specializes in integrative health, combining traditional approaches with supplements, herbal support, and natural therapies, and is particularly keen on women’s health and long-term well-being.

 

As a mother of two, she is passionate about children’s health, and as a fitness lover and lifelong learner, she continuously explores new therapies and wellness trends to provide clear, practical, and trustworthy health insights.

bottom of page