I am a 37-year-old female. I am having pain in my hip area. I have a sharp pain on twisting and bending. It hurts at the front of my hip, especially on the back extension of my right leg. The pain extends all around my hip to my lower back above my hip joint. When I bend forward, my lower back on the right side hurts. When I thrust my hips forward, the pain is on both sides. If I bend to the right or left, it is painful. It does not hurt so much when walking. Sitting up from a lying position and getting out of bed is very painful. Turning over in bed is also very painful. I have not had any injuries, but I often sit at a desk for my job. I am not particularly active at the moment. I would like to know if there are any stretches or movements I can do to relieve the pain and heal the area.
I read your concern. In my opinion, you might have some postural dysfunction related to neural stiffness.
Follow better ergonomic postures when you have to sit for a long time. I would recommend you to,
1. Do a lot of stretches for your gluteus and hip flexors.
2. Cobra stretch will help you relax.
3. Keep a lot of icing around your hip frequently.
4. Gentle massage to help you relieve muscle spasms.
5. Do a lot of cobra stretch at least 20 repetitions once every two hours.
This should help you to relieve pain and discomfort. If you have pain after following the above instructions, then get an MRI (magnetic resonance imaging) of your lower back and get back to me to help you with proper rehabilitation exercises.
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