I eased my hormonal hip pain with one simple stretch—here’s what I did

Chronic pain is something I’ve lived with for nearly 15 years. As it’s part of my everyday life, I have got used to it but it can be unsettling when I experience new aches and pains.

Recently, I started menstruating again after many years without a cycle, and I’ve been managing hip pain as a result.

My hips can get tight and uncomfortable from my desk-based job anyway, but the pain with my period has been something else entirely.

While it’s difficult to put my finger on exactly how hormonal pain feels, I know it’s different to muscular pain—it’s more like the tender, achy soreness I experience in my breasts during the same time of the month. Like a bruise or toothache, but deeper within.

Presuming the cause of my sore hips is hormonal and not related to joints or muscles, I didn’t think that stretching could help. But, when I spoke to ALO Wellness yoga instructor Annabella Landa, she offered a different perspective.

Movements for hormonal hip pain

“Fluctuations in estrogen and relaxin can influence joint stability and how connective tissues respond to stress,” says Landa.

The hormonal cocktail that accompanies the menstrual phase of a cycle is renowned for causing pain, with a 2016 study in the Journal of Physical Therapy Science listing achy hips as a symptom of dysmenorrhea—the medical term for painful period cramps.

“Some people experience increased sensitivity, inflammation, or a feeling of tightness during certain phases of their cycle. Gentle mobility work can help improve circulation to the area and reduce muscular guarding [natural contraction] around the joint, which often eases discomfort,” adds Landa.

What I did to ease my hormonal hip pain

I’ve found the figure-four stretch previously helpful for easing tension in my tight hip flexors.

When my hormonal hip pain flared up again—about a week before my period—I added it to my daily morning and evening routine.

I was amazed at how much it helped. My hip pain disappeared after a couple of days, when I would usually experience it for two weeks at least.

“The figure-four stretch helps by releasing tension in the deep external rotators of the hip,” explains Landa.

“During hormonally-sensitive phases, the goal is not to push deeper but to create space and blood flow,” she adds.

“Slow breathing also helps regulate the nervous system, which can lower overall pain perception. On the ALO Wellness Club app, we incorporate figure-four variations into yoga, Pilates and recovery-focused classes, especially in programs designed to support lower-impact movement and joint-friendly strength.”

“It’s a small stretch, but when practiced consistently, it can make a noticeable difference in how your hips feel day to day.”

How to do the figure four stretch

Piriformis Figure 4 Stretch - Ask Doctor Jo - YouTube

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“The figure four stretch is a simple but effective way to target the outer hips and glutes, especially the piriformis muscle, which can contribute to hip discomfort when tight,” Landa says.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right lower leg, just above your right ankle, on your left thigh, just above your knee.
• Clasp your hands behind your left thigh, and gently pull your left leg toward your chest to feel a stretch through your outer right hip and glute.
• Hold for 30 to 60 seconds while breathing slowly, then switch sides.

Expert tip: If the stretch feels too intense, don’t pull your leg in as far, or keep your bottom foot on the floor. Then press your right knee gently away from you, but avoid pulling from your knee joint.

“The essential elements are steady breath and allowing the hip to gradually soften rather than forcing range,” says Landa.

About our expert

About our expert

Annabella Landa

Landa is a certified yoga teacher for ALO Wellness Club and describes herself as a movement facilitator, regularly producing guided flows for the app. She is also launching her own yoga company, Annie Moves Yoga.