
Are you feeling some hip pain in your day to day life? It can be hard to keep going, but there are plenty of ways that you can get hip pain relief. Follow these helpful tips and stop that hip pain today.
Hip pain is a common problem that can be caused by many things. The pain may be located in the front, side, or back of the hip. It may be sharp or aching. Hip pain can limit your ability to do everyday activities, such as walking, climbing stairs, and getting in and out of bed.
Hip pain is not as uncommon as you may think, nor is it restricted only to the older population. Contrary to popular belief, aches and pains can affect you from a young age and don’t only start settling in when you reach the middle-aged mile marker.
Hip pain affects a wide variety of ages, races, lifestyles and more and it has many different causes. The most common age groups are the very young; birth to 15 years old, and the middle aged to older population; 45 years and older. It is not something to be taken lightly and should be treated effectively from the start. This will prevent further complications later down the line.
Symptoms of Hip Pain
Hip pain is often a result of an injury or overuse and can range from mild to severe. The pain may be felt in the hip joint, groin, buttock, or thigh. Symptoms of hip pain include:
- Pain in the hip joint that increases with activity
- Extreme discomfort in sitting, standing and other movements.
- The pain may not be localized in hips but may be felt in the groin and thighs.
- Any pain in the back can also pass to the hips.
- Difficulty in walking
- Stiffness in the joint
- Swelling and warmth around the joint
- Weakness when you try to lift your leg
Causes of Hip Pain
There are many potential causes of hip pain, but some are more common than others.
- Most of the hip pains result from fracture due to sudden falling down.
- People suffering from osteoporosis are prone to fractures and dislocation of hip joints.
- Arthritis can cause hip pains that can be felt in thighs and groin area.
- Bursitis that cause pain in the hips while getting up from chair, walking etc.
- Hip fracture: A break in one or both bones of the hip
- Dislocation: When the ball at the top of your thighbone pops out of its socket at your pelvis
- Labral tear: When tissue around your hip socket tears
- Tendinitis or tendon rupture: Inflammation or tearing of tendons that attach muscles to bones
- Muscular sprain or strain
- Osteonecrosis in the hips
- Nervous irritation
- Sciatica or low back pain.
Hip pain can be a debilitating experience, making it difficult to complete even the simplest tasks. While there are many potential causes of hip pain, some general do’s and don’ts include:
Do’s
- Sitting slightly leaning backwards.
- Equal distribution of body weight on the legs while standing.
- Weight should be lifted and carried closer to the body.
- Body weight should be controlled.
Don’ts
- Minimize high impact activities like sports, running and jumping.
- Avoid activities that require wide spreading of the legs.
- Restrict repeated bending of the hips.
- Never sleep exerting pressure on the affected hips. It is advisable to sleep lying on the back or on stomach.
- Avoid too much stair climbing that produces lots of frictions on the hip joints.
- Prolonged sitting can worsen hip pains.
Hip Pain Relief and Treatment
There are many different approaches to hip pain relief. The most important step is to correctly diagnose the source of the pain. Once the source is identified, treatment can be tailored specifically to address that issue. Here are some helpful tips that can help you get hip pain relief:
Non-invasive treatments such as massage, ice packs, heat therapy, and over-the-counter medications can often provide relief from minor aches and pains. If more extensive care is necessary, your doctor may prescribe medication or refer you for physical therapy or surgery.
1. Exercise

Exercising regularly not only helps keep your body healthy overall, but it also strengthens your muscles – including those around your hips! Try incorporating low-impact exercises like walking, biking or swimming into your routine; if these don’t feel comfortable yet, start off slow by doing just 10 minutes per day at first and gradually increase as tolerated.
One exercise that can help relieve hip pain is the pelvic tilt. To do this, lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and flatten your back against the floor. Hold for five seconds, then relax. Repeat 10 times.
Another exercise that can help is called clamming. To do this, lie on your side with knees bent and feet together. Raise your top knee up towards the ceiling as high as you can without lifting your torso off of the ground. Hold for three seconds, then lower slowly. Do 10 repetitions per side.
The final exercise we’ll discuss is called a bridge pose. Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive through heels, lift hips until thighs and torso are in line with each other – hold for two seconds. Slowly lower hips below shoulders – repeat 12 times.
2. Massage

A massage is a great way to reduce tension and stress in the muscles. When the muscles are tense, it can lead to pain in the hips. A massage therapist will use different techniques to help relieve the tension and stress in the muscles. This can lead to less pain in the hips. Massages are also a great way to relax and de-stress after a long day.
3. Apply heat or ice packs
There are a variety of ways to relieve hip pain, but one of the most common and effective methods is using heat or ice packs. Heat therapy helps increase blood flow and can relax tense muscles, while cold therapy can help reduce inflammation.

Before applying heat or ice packs, it is important to consult with a doctor to determine the cause of the hip pain. If the pain is due to muscle tension or cramps, heat therapy may be more beneficial. If the pain is caused by inflammation, then cold therapy may be more effective.
Heat or ice packs should be applied for fifteen minutes at a time, and should not be applied directly onto the skin – instead they should be wrapped in a towel first. It’s also important to avoid heating pads with microwaves as they can cause burns.
4. Over-the-Counter Medication

There are many different types of medications available to provide relief from joint pain. Acetaminophen and ibuprofen are two of the most common non-steroidal anti-inflammatory drugs, or NSAIDs. They work by reducing inflammation and pain in the joints.
Both acetaminophen and ibuprofen are available over the counter, so they can be purchased without a prescription. However, it is important to follow the instructions on the label carefully when taking these medications. Taking too much acetaminophen can damage your liver, while taking too much ibuprofen can cause stomach problems like ulcers and bleeding.
If you experience severe joint pain that does not respond to over-the-counter medications, talk to your doctor about prescription analgesics that might be more effective for you. There are many different types of prescription analgesics available, so there is likely one that will suit your needs perfectly.
5. Physical Therapy
Physical therapy for hip pain relief is a process of restoring movement and function to the hip. It is used to treat conditions that cause pain and limit your ability to do activities you enjoy. Hip physical therapy may include exercises, stretches, manual therapy, and education on how to move correctly.

The goal of hip physical therapy is usually pain relief, increased range of motion, improved strength and function, and reduced inflammation. Physical therapists will work with you to create a treatment plan that meets your individual needs. Treatment plans may vary depending on the cause of your hip pain.
If you are experiencing hip pain, it’s important to see a physical therapist for an evaluation as soon as possible. Physical therapists can help you get back to doing the things you love without debilitating pain.
6. Hip Replacement Surgery
Hip replacement surgery is a surgical procedure in which the hip joint is replaced by a prosthetic implant. Hip replacement surgery can be performed as a total or partial hip replacement. In total hip replacement, the entire femoral head and socket are replaced with a prosthetic implant. In partial hip replacement, only the diseased portions of the joint are replaced. Hip replacements are most commonly performed for osteoarthritis, rheumatoid arthritis, and avascular necrosis. Other indications for surgery include fractures around the hip area and severe deformities of the hips.

The majority of people who have undergone hip replacements report significant relief from pain following surgery. Recovery times vary depending on individual factors, but most people are able to walk short distances within two weeks after surgery and resume full activities within four to six months post-operation.
7. Hip Abduction Pillows

Hip abduction pillows are a crucial part of the rehabilitation process after hip surgery. They help to keep the hips in the correct position, and prevent them from moving out of alignment. This can help to reduce inflammation and pain, as well as improve mobility and flexibility. This is important for two reasons.
First, it helps to ensure that the healing process goes as smoothly as possible. Second, it reduces the risk of developing complications after surgery.
If you are considering hip surgery, be sure to ask your doctor about using a hip abduction pillow post-operatively. It can make a big difference in your recovery time and outcome!
Final Thoughts
There are many helpful tips that can be used for hip pain relief. By following these tips, you can improve your quality of life and feel more comfortable. Some of the most important tips include staying active, using heat or ice packs as needed, and taking over-the-counter medications as prescribed by a doctor. If the pain persists or worsens after trying these methods, it is important to seek medical attention right away.