What Do You Do When Your Hips Hurt

What to Do When Your Hips Hurt: Tips for Relief and Recovery


Hip pain can greatly impact your day-to-day activities, making it difficult to walk, sit, or even sleep comfortably. If you’re experiencing hip pain, it’s important to address the issue and find ways to alleviate discomfort and promote healing.

Causes of Hip Pain

There are several potential causes of hip pain, including:

  1. Arthritis
  2. Repetitive stress injuries
  3. Tendonitis
  4. Bursitis
  5. Muscle strains or sprains
  6. Hip fractures
  7. Sciatica
  8. Hip impingement

When to Seek Medical Attention

In some cases, hip pain may resolve on its own with self-care measures. However, if your pain persists or worsens, it’s important to consult a healthcare professional. Additionally, seek immediate medical attention if you experience:

  • Severe pain
  • Inability to bear weight on the affected hip
  • Sudden swelling or deformity
  • Fever or signs of infection

Tips for Relieving Hip Pain

1. Rest and Avoid Overexertion

Give your hips a break by avoiding activities that cause pain or discomfort. Rest is crucial for allowing the body to heal and recover.

2. Apply Ice or Heat

Ice packs or cold compresses can help reduce inflammation and numb the area. Alternatively, heat therapy, such as warm compresses or a hot shower, can help relax the muscles and ease pain.

3. Practice Gentle Stretches

Performing gentle hip stretches can help improve flexibility, reduce tension, and alleviate pain. Consult with a physical therapist for recommended exercises.

4. Use Assistive Devices

If walking or standing aggravates your hip pain, consider using assistive devices such as crutches or a cane to relieve pressure and provide support.

5. Maintain a Healthy Weight

Excess weight can put added stress on your hips. If you’re overweight, losing weight can help reduce strain and alleviate pain.

6. Consider Over-the-Counter Pain Relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and inflammation. However, consult with a healthcare professional before taking any medication.

7. Modify Your Sleep Position

If hip pain disrupts your sleep, try sleeping on your back with a pillow under your knees. This position can help relieve pressure on the hips.

8. Use Supportive Pillows

When sitting or lying down, use pillows or cushions to provide additional support to your hips and lower back.

9. Try Physical Therapy

Physical therapy can be beneficial for addressing the underlying cause of hip pain and improving flexibility and strength. A physical therapist can develop a customized treatment plan based on your specific needs.

10. Use Hot or Cold Compresses

Applying a hot or cold compress to the affected area can help relieve pain and reduce swelling. Use an ice pack or a heating pad, depending on what provides you with the most relief.

11. Wear Supportive Footwear

Proper footwear with good arch support can help distribute your weight evenly and reduce stress on your hips. Avoid high heels or shoes that lack support.

12. Practice Good Posture

Maintaining good posture can help reduce strain on your hips. Sit and stand tall, keeping your back straight and shoulders relaxed.

13. Get Sufficient Sleep

Adequate sleep is essential for the body’s healing process. Make sure to prioritize sleep and create a comfortable sleeping environment.

14. Avoid Prolonged Sitting

Extended periods of sitting can exacerbate hip pain. Take regular breaks to stand up and move around throughout the day.

15. Try Acupuncture

Acupuncture is an alternative therapy that involves the insertion of thin needles into specific points in the body to alleviate pain and promote healing. It may be worth exploring as a complementary treatment for hip pain.

16. Practice Stress-Management Techniques

Stress can contribute to muscle tension and exacerbate hip pain. Engage in activities like meditation, yoga, or deep breathing exercises to manage stress and promote relaxation.

17. Consider Injections

If conservative treatments don’t provide sufficient relief, your healthcare provider may recommend corticosteroid injections or other types of injections to alleviate pain and reduce inflammation.

18. Stay Hydrated

Proper hydration is essential for maintaining healthy joints and reducing inflammation. Make sure to drink an adequate amount of water each day.

19. Engage in Low-Impact Exercises

Low-impact exercises, such as swimming or cycling, can help strengthen the muscles around your hips without putting excessive stress on the joints.

20. Listen to Your Body

Pay attention to your body’s signals and adjust your activities accordingly. Pushing through intense pain can potentially worsen your condition.


1. Can hip pain be a sign of a more serious condition?

Yes, hip pain can sometimes be a symptom of a more serious underlying condition, such as hip osteoarthritis or avascular necrosis. If your pain persists or worsens, it’s important to consult a healthcare professional for a proper evaluation and diagnosis.

2. Should I avoid exercise if my hips hurt?

Avoiding exercise altogether is not recommended. Instead, modify your exercise routine to include low-impact activities that don’t exacerbate your hip pain. Consult with a healthcare professional or physical therapist for guidance on appropriate exercises for your condition.

3. How long does it typically take for hip pain to improve?

The duration of hip pain recovery can vary depending on the underlying cause and individual factors. In some cases, pain may improve within a few weeks with self-care measures. However, for chronic or more severe conditions, it may take several months or longer to experience significant improvement.

4. Can losing weight help reduce hip pain?

Yes, losing weight can help reduce strain on your hips and alleviate pain. Excess weight puts additional stress on your joints, including the hips. Consult with a healthcare professional or registered dietitian for guidance on healthy weight loss strategies.

5. Are there any natural remedies for hip pain?

While natural remedies may provide some relief, it’s important to consult with a healthcare professional and follow their recommendations. Natural remedies for hip pain may include applying topical creams or ointments containing ingredients like arnica or menthol, using essential oils for massage, or trying herbal supplements like turmeric or ginger. However, it’s essential to ensure that these remedies do not have any contraindications or interactions with any medications you may be taking.

6. Can physical therapy help with hip pain?

Yes, physical therapy can be beneficial for addressing the underlying causes of hip pain and improving strength and flexibility. A physical therapist can provide exercises and techniques that target specific muscle imbalances or weaknesses contributing to your hip pain.

7. When should I consider hip replacement surgery?

Hip replacement surgery is typically considered as a last resort when conservative treatments no longer provide sufficient pain relief or when severe joint damage is present. The decision to undergo hip replacement surgery is typically made in consultation with an orthopedic surgeon and after a thorough evaluation of your condition.

8. Can hip pain be prevented?

While some causes of hip pain may be unavoidable, there are steps you can take to reduce your risk. This includes maintaining a healthy weight, staying physically active, practicing good posture, using proper form during exercises, and avoiding repetitive stress injuries. If you have specific risk factors or concerns, consult with a healthcare professional for personalized prevention strategies.

9. Are there any exercises I should avoid if I have hip pain?

If you have hip pain, it’s best to avoid high-impact activities or exercises that put excessive strain on your hips, such as running or jumping. Additionally, exercises that require excessive hip rotation or flexion may exacerbate your symptoms. Always consult with a healthcare professional or physical therapist for guidance on appropriate exercises based on your specific condition.

10. Can hip pain be a symptom of a herniated disc?

Hip pain can radiate from the lower back and be a symptom of a herniated disc. The nerves that branch out from the lower back can refer pain to the hip area. If you suspect a herniated disc is causing your hip pain, it’s important to consult a healthcare professional for proper diagnosis and treatment.


Hip pain can significantly impact your quality of life, but there are numerous steps you can take to alleviate discomfort and promote healing. From rest and pain relief measures to lifestyle modifications and professional interventions, exploring a combination of strategies can help you find relief and recover from hip pain.

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