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The Crucial Role of Hip Mobility in Easing Sciatica

How improved hip mobility can be the key to unlocking the pain from sciatica

back view of lady showing location of sciatica pain origins in lumbar region

If you’ve ever suffered with sciatica, then you know just how agonising it can feel, with symptoms ranging from a mild pins and needles sensation down one leg, to excruciating lower back or leg pain that can render you immobile. We’re often told it will get better on its own, but that’s not much comfort when you’re reaching for another dose of ibuprofen, trying to stand up without wincing, or dreading the need to cough or sneeze.

While there are various treatment approaches, including physical therapy, one often overlooked aspect is the importance of hip mobility. In this blog, I explore why hip mobility is crucial for alleviating sciatic pain and how it can bring you relief. Plus how good hip mobility can also lower the risk of getting sciatica in the first place.

What is sciatica?

Before delving into hip mobility, it's essential to understand what sciatica is. Sciatica occurs when the sciatic nerve, which runs from the lower back through the hips and down each leg, becomes irritated or compressed. This is usually because the nerve is being trapped or pinched by a disc in your lumbar region (the lower back portion of your spine) that’s slightly out of place. This can lead to pain, tingling, numbness, or weakness along the nerve's pathway, often starting from the lower back and extending through the buttocks and down one leg.

The sciatic nerve controls the muscles in the back of your knees and lower legs. It also provides sensation to the back of your thighs, the outer and back part of your lower leg, and the sole of the foot. So you’ll notice the symptoms of sciatica mostly in your legs, feet, or buttocks.

The role of hip mobility in relieving sciatica

lady hugging her knees into her chest to relieve symptoms of sciatica

Your hips play a pivotal role in supporting your lower back and facilitating movement in your legs. When your hip mobility is limited or compromised it can increase pressure on the sciatic nerve, contributing to your pain and discomfort. So good hip mobility can help resolve pain from sciatica or prevent it from happening.

Here are some key reasons why hip mobility is essential for managing sciatica:

  1. Decompresses the spine: Better hip mobility can help alleviate pressure on your lower back and spine. When your hip muscles are flexible and mobile, they can support proper alignment and movement, reducing strain on the sciatic nerve.

  2. Enhanced Range of Motion: Limited hip mobility can restrict movement in your hips and pelvis, meaning you may consciously or unconsciously adjust your posture to compensate. This puts additional stress on your lower back which will exacerbate sciatic pain. By increasing your hip mobility, you’ll have a broader range of motion, reducing the likelihood of sciatic nerve compression and discomfort.

  3. Improved Posture and Alignment: Tight hip muscles can contribute to poor posture and alignment, which can exacerbate sciatic pain. By working on your hip mobility, you will improve your posture, reducing strain on the lower back and promoting better spinal health.

How Mobility Therapies can help you improve your hip mobility

When it comes to hip mobility, assisted stretching with AquaStretch can be particularly effective due to the unique properties of water that facilitate gentle yet deep stretching of the hip muscles and joints:

  • Enhanced Stretching: AquaStretch allows for deeper and more effective stretching of your hip muscles compared to land-based stretching. The buoyancy of the water supports your body, making it easier to achieve optimal stretching positions without straining your joints. This enables us to safely target specific hip muscles, including the hip flexors, abductors, adductors, and rotators, promoting increased flexibility and range of motion.

  • Reduced Joint Compression: The buoyancy of the water reduces the effects of gravity on your body, alleviating pressure on the hip joints. This is especially beneficial for people with sciatica, as it allows for gentle stretching without exacerbating pain or discomfort. Assisted stretching in water can help decompress the hip joints, promoting improved mobility and reduced stiffness.

lady lying on her back next to a pool stretching one hip to relieve symptoms of sciatica

  • Muscle Relaxation: AquaStretch promotes muscle relaxation by combining stretching movements with the soothing properties of water. Immersion in warm water helps relax tense muscles, making it easier to achieve deeper stretches and release tension in the hips. This can be particularly beneficial if you have tightness or occasional muscle spasms, allowing you to experience greater mobility and relief from discomfort.

  • Improved Circulation: AquaStretch promotes blood circulation throughout the body, including the muscles and joints of the hips. Improved circulation helps deliver oxygen and nutrients to the hip muscles, supporting their flexibility and recovery. Additionally, enhanced circulation can help reduce inflammation and promote tissue healing, further contributing to improved hip mobility and overall joint health.

  • Mind-Body Connection: AquaStretch provides a relaxing and meditative experience, allowing you to connect with your body and focus on your breath and movement. This mindful approach to stretching can help reduce stress and tension, promoting a sense of well-being and relaxation. By incorporating breath awareness and mindfulness techniques into AquaStretch sessions, you will enhance your overall mobility and mental clarity.

Hip mobility plays a crucial role in managing sciatica by reducing pressure on the sciatic nerve, improving your range of motion, and promoting proper spinal alignment. Incorporating AquaStretch into your regular exercise regime can be a valuable addition to any hip mobility improvement efforts, whether you're managing sciatic pain, recovering from an injury, or simply looking to enhance your flexibility and range of motion.

Unlock the key to relief from sciatic pain by prioritising hip mobility and taking proactive steps towards managing the symptoms effectively. For more information about how Mobility Therapies can help you cope better with sciatica, please get in touch by calling me on 07702 833033 or sending an email to

Remember to consult with your GP or other healthcare professional before starting any new exercise programme, especially if you have existing medical conditions or concerns.

Live the life you want, not a life in pain.


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