Introduction

Experiencing pain on one side of the lower back and hip is a common problem that affects many people at some stage in their lives. This discomfort can range from a mild niggle to sharp, persistent pain, disrupting daily activities, sleep and overall wellbeing. Recognising these symptoms early and seeking the right advice can help manage the issue effectively and prevent it from worsening.

Causes and Risk Factors of One-Sided Lower Back and Hip Pain

There are various reasons why you might feel pain down one side of your lower back and hip. Often, it’s due to muscle imbalances where one side is weaker or less flexible than the other. Research suggests that “compounded, multi-planar hip range of movement side asymmetries may be one of the causes of non-specific lower back pain” (Ermann & Olivier, 2025). Injuries from sudden movements or overuse, along with poor posture during everyday activities, can also put uneven strain on your body.

Underlying medical conditions should not be overlooked. Sciatica, caused by pressure on a spinal nerve root, is a frequent culprit. One study found that “40 (64.50%) patients showed stenosis in nerve root (L4-S1) and 40 (64.50%) patients were diagnosed with sciatica” (Naeem et al., 2020). Disc bulges and spinal wear and tear are other common factors — in fact, “27 (43.50%) patients showed disc bulge” (Naeem et al., 2020).

It’s also worth noting that some causes may be specific to women, such as pain linked to ovarian or reproductive health issues, especially on the left side. Other risk factors include a sedentary lifestyle, jobs involving long periods of sitting or heavy lifting, getting older, and any previous injuries to the back or hips. Interestingly, research shows that “both group’s dominant side usually displayed the smaller range of motion” (Ermann & Olivier, 2025), hinting at how favouring one side can contribute to problems.

Techniques and Strategies to Relieve Pain at Home

You don’t always need to rush to the doctor to ease one-sided lower back and hip pain — a mix of rest and the right movements can make a noticeable difference. Start with gentle stretches like piriformis or hip flexor stretches, but stop immediately if you feel sharp or shooting pain.

When choosing exercises, it helps to target the right muscles. Research found that “prone hip extension in external rotation induced high electromyographic activity in the piriformis and superior and inferior gluteus maximus muscles” (Morimoto et al., 2018). In simple terms, certain hip movements effectively engage the muscles around the hip and buttocks, which can help strengthen and stabilise the area.

Sleeping well is also crucial. Try lying on your pain-free side with a pillow between your knees — this keeps your hips aligned and eases pressure. Avoid sleeping on the painful side or on your stomach, as these positions could worsen your discomfort. Remember, while loosening tight hips is beneficial, don’t overstretch or rely only on painkillers; addressing the root cause is key.

When to Seek Professional Help and What to Expect

There are times when professional assessment is essential. Warning signs include sudden, severe pain; numbness, weakness, or tingling that spreads down your leg; or pain that comes and goes unpredictably. If you experience these, seek medical advice promptly.

During a visit, a healthcare professional will take a detailed history, conduct a physical examination, and may order diagnostic scans. Magnetic resonance imaging (MRI) plays an important role here, with one study highlighting it as “an important diagnostic tool in diagnosis of sciatica [and] may provide significant prognostic information of the disease” (Naeem et al., 2020).

Professor Paul Lee at the London Cartilage Clinic is an expert in this field, offering thorough assessments and personalised treatment plans in a supportive setting. While outcomes depend on each individual, knowing what to expect can ease anxiety and help you engage in your care positively.

Prevention and Supporting Long-Term Recovery

Preventing the return of lower back and hip pain starts with good habits. Maintain a healthy posture, include exercises that balance and strengthen your core and hip muscles, and make lifestyle changes such as taking regular breaks from sitting and managing your weight.

If you notice pain coming back, don’t ignore it — early attention can prevent it escalating. Supporting long-term recovery means staying mindful of how you move, keeping active, and seeking expert advice when needed. For personal medical guidance, always consult a qualified healthcare professional.

References

• Ermann, K., & Olivier, B. (2025). The association of hip range of movement, and its side-to-side asymmetries, and non-specific lower back pain in adults aged 40 years and older. XNSJ. https://doi.org/10.1016/j.xnsj.2025.100581
• Naeem, M., Shams, R., Razzaq, R., Hassan, Z., Asfar, R., Ahmed, T., Uzair, M., & Rose, S. (2020). Evaluating the frequency of sciatica on magnetic resonance imaging in patients with lower back pain. Journal of Health, Medicine and Nursing, 80, 17–23. https://doi.org/10.7176/jhmn/80-03
• Morimoto, Y., Oshikawa, T., Imai, A., Okubo, Y., & Kaneoka, K. (2018). Piriformis electromyography activity during prone and side-lying hip joint movement. Journal of Physical Therapy Science, 30(2), 154–159. https://doi.org/10.1589/jpts.30.154