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

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.

Table of Contents

1. Why Your Lower Back and Hips Ache

2. Common Conditions That Cause Pain

3. When to See a Doctor

4. Treatment Options

5. How to Ease Pain at Home

6. Posture, Stress, and Massage Therapy

7. Final Thoughts

   
   
   
   

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.

Also READ - The Hidden Risks of Ignoring Spinal Misalignment

3. Osteoarthritis

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

Also READ - Exploring Chiropractic Solutions for Hip Osteoarthritis

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

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.

Also READ - Understanding Back Surgery Recovery Time and Therapies

Also READ - Bridging Surgical Precision with Holistic Recovery in Modern Healthcare

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.

Also READ - Interventional Pain Management: A Holistic Approach

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.

Also READ - How to Relieve Lower Back Pain: At-Home Remedies That Work

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

Massage therapy can:

• Loosen tight muscles

• Reduce stress

• Improve circulation

• Help release endorphins, which are natural painkillers

Also READ - Glute Massage for Sciatica: Relieving Buttock Muscle Pain

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

Book An Appointment

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.