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When flexibility and balance are compromised, even simple movement becomes very challenging. Putting on pants, which seems like a basic part of dressing, can become a serious task for anyone dealing with limited mobility, whether it is because of age, surgery, injury, or chronic conditions like hip arthritis.

The good news, however, is that with the right exercises, balance training, and a few adaptive tools, you can be back in control of this everyday routine. We’ve explored effective exercises, tips for improving balance, and practical dressing aids to help you overcome your mobility challenges. Continue reading to learn more!

Why May Someone Have Difficulty Putting Pants On?

Putting pants on is more than just slipping fabric over your legs. It requires a coordinated effort of the full body — muscle strength, joint flexibility, and balance. Several factors can make the process difficult, and here are some of them.

Tight Hip Muscles

Sitting for too long or being inactive can cause these muscles to shorten over time. This restriction can limit the two key movements required when wearing pants: raising your leg high enough or reaching down completely.

Limitations of the Hip Joint

The hip plays a central role in dressing. Conditions like hip arthritis can cause pain, inflammation, and stiffness, which can drastically reduce range of motion.

Problem With Balance

Pulling on pants may require standing on one leg, even for a few seconds. That kind of stability demands solid balance and core strength. For individuals dealing with neurological conditions or vestibular problems, maintaining balance can be difficult or even dangerous without assistance.

Restrictions Post-Surgery

After a surgery like hip replacement, patients have restrictions on movement in order to protect healing joints and tissues. These restrictions can make daily activities like dressing more difficult.

Hip Mobility Challenges You May Face

The hips do a lot of work. As ball-and-socket joints, they are built to move in multiple directions — forward, backward, side to side, and in rotation. But when your hips start feeling stiff, sore, or weak, everyday movements like bending down or putting on pants become difficult. Here are some common mobility issues and what they may mean for your movement.

Reduced Hip Flexion

If bringing your thigh toward your chest feels like a hassle, you may be experiencing reduced hip flexion. This can make it harder for you to bend forward, lift your leg, or reach down.

Weak Hip Flexor Muscles

Your hip flexors play a big role in lifting your leg. When they are weak — possibly due to prolonged sitting, insufficient use, or nerve issues — you will notice that using your legs requires more effort. Climbing stairs, getting out of bed, or putting on clothes may be tiring.

Limited Outward Rotation

This might sound minor, but if you can not rotate your leg outward easily, it will be tough to guide your foot into a pant leg.

Pain From Hip Arthritis

When arthritis affects the hip joint, inflammation and wear and tear can cause pain during movement. That discomfort might lead you to avoid using the joint, which only adds to stiffness and loss of mobility.

5 Exercises to Improve Hip Flexibility and Mobility

Improving hip mobility involves a combination of stretching tight muscles and strengthening weaker ones. The following five exercises for putting pants on can help you increase flexibility, stability, and control in your hips.

90/90 Hip Stretch

This stretch helps to improve external rotation and flexibility of the hip muscles.

Instructions:

Sit on the floor with one leg bent in front of you at a 90-degree angle and the opposite leg bent behind you at a 90-degree angle.
Keep your torso upright and lean forward slightly over the front leg.
Hold for 30 seconds, then switch sides.

Standing Hip Flexor Stretch

This move stretches tight hip flexors and improves hip extension.

Instructions:

Stand with one foot forward and the other leg extended behind you.
Bend the front knee while keeping your back leg straight and your heel lifted.
Tuck your pelvis under and lean forward slightly.
Hold for 30 seconds, then switch legs.

Seated March

This exercise improves control during leg lifting.

Instructions:

Sit upright in a chair with feet flat on the floor.
Lift one knee toward your chest without leaning back.
Lower and repeat with the opposite knee.
Repeat 10 times per leg.

Glute Bridge

This exercise supports hip stability by strengthening the gluteal muscles and the core muscles.

Instructions:

Lie on your back with knees bent and feet hip-width apart.
Lift your hips off the floor as high as possible.
Hold for a few seconds, then lower slowly to the starting position.
Repeat 10 times.

Seated Leg Extensions

Try this to strengthen your quads to make lifting your legs easier when putting on pants.

Instructions:

Sit on a chair with your feet flat on the floor.
Extend a leg straight out in front of you, keeping your knee straight.
Hold for a few seconds, then lower it back down.
Perform 10-15 repetitions per leg.

Tips For Improving Balance

Man and woman doing tai chi for balance.

Balance is important to dressing safely, especially when standing on one leg. Here are some tips to improve stability and reduce the risk of falls when putting pants on:

Single-Leg Stands: Practice standing on one leg for 10 to 20 seconds. You can gradually increase the duration as balance improves.

Heel-to-Toe Walks: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise strengthens lower limb coordination and trains your brain to maintain alignment, which helps with movements like shifting weight from one foot to the other while dressing.

Tai Chi or Yoga: They focus on slow, controlled motions, postural awareness, and breathwork. Both can enhance balance, flexibility, and joint stability.
Strengthening the Core and Lower Body: Balance involves more than just your feet; it starts from your core and hips. Exercises like seated leg lifts and bridges can build strength in the muscles that support your posture and movement.

Support: Always stand near a wall, sturdy chair, or countertop for safety when practicing balance exercises.
Try to Stay Consistent: Improvement takes regular practice; five to 10 minutes daily can lead to noticeable progress over a few weeks. You will get the best results by combining it with mobility and flexibility exercises.

Should You Consider Dressing Aids?

If dressing has become a struggle, then dressing aids are more than just helpful; they are essential. Dressing aids reduce strain, improve safety, and help you maintain your independence. Tools like long-handled shoehorns and dressing sticks minimize the need for bending, twisting, or overexertion, lowering the risk of injury.

Here are a few you should try:

Sock Aids: Sock aids (affiliate link) hold your sock open so you can slide your foot in without having to bend down.
Reachers: Think of this as an extra-long arm — reachers (affiliate link) allow you to grab clothing items from the floor, pull up pants, or access garments hanging out of reach. They are lightweight and easy to use.
Elastic Shoelaces: Elastic shoelaces (affiliate link) are a simple but smart fix. They turn any lace-up shoe into a slip-on, and it does away with the hassle of knots.
Button Hooks and Zipper Pulls: Small fastenings like buttons and zippers can be surprisingly difficult. Button hooks (affiliate link) and zipper pulls (affiliate link) give you a better grip and make dressing less frustrating.
Dressing Sticks: The hooked end of a dressing stick (affiliate link) can grab the waistband of your pants, allowing you to guide them over your legs straight without bending too far.
Shoe Horns: Shoe horns (affiliate link) are curved tools, usually made of plastic or metal, that help you slide your foot into a shoe easily. You place the narrow end inside the heel of the shoe, rest your foot against it, and gently slide your foot down.

Frequently Asked Questions

How do you put on pants with back pain?

Start by sitting down to take the pressure off your back. Then, use a dressing stick to guide the pants over your feet so you don’t have to bend too much. Another trick is to choose loose-fitting pants, as they are easier to maneuver and require less effort to pull up.

Why can't I lift my leg?

Sometimes, the hip muscles that lift your thigh are weak. In other cases, a pinched nerve, such as in sciatica, can interrupt the signals between the brain and the leg muscles. Additionally, stiff joints resulting from arthritis or old injuries can make it more difficult to move freely. Seeing a healthcare professional can help you determine the cause of the problem and how to treat it effectively.

How do you put pants on without bending?

With the right tools and adaptive clothing, putting on pants without bending is possible. Devices like reachers and dressing sticks enable you to grab and adjust clothing from a seated position, eliminating the need to bend over. These tools help you slide your pants over your feet and pull them up to your knees, and then you can stand to finish dressing.

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The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.