LIFE

Hip Pain: 10 Simple Tips For Finding Relief

by Phil Mutz
Phil is an Editor at LittleThings. He loves writing and the outdoors. You can often find him at the movies or the park.

For many, it seems like pain is just a part of life. And for those suffering from hip troubles, in particular, the pain and discomfort may often be so strong that daily activities become a true struggle.

But for those who feel like they have no control over their pain levels, it may be some small comfort to know that there are quite a few simple, at-home tips for finding relief from hip pain.

Just like with these lower back pain hacks, it is important to talk to your doctor about any chronic pain you may be experiencing.

But if trying these easy ideas can help ease the pain even a little bit, I am definitely excited to give them a try!

Scroll through below for an exclusive list of unexpected ways to relieve your hip pain.

Some you may have heard of before (such as relaxing in a bath), but others are likely to come as a complete surprise. I had no idea there was a right way and a wrong way to sit, and a right way and a wrong way to sleep!

Which of these hip pain relief tips have worked for you? What other suggestions do you have for those suffering from hip pain? Let us know in the comments.

Where Do We Experience Hip Pain?

Where Do We Experience Hip Pain?
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You might think that everyone feels hip pain in the exact same way.

However, according to WebMD, there are five common areas that you may experience discomfort depending on the cause: “the thigh, inside of the hip joint, groin, outside of the hip joint [or] buttocks.”

If you are experiencing chronic pain in any of these areas, it’s important to speak to your doctor to explore the cause and chart a plan of action.

But for those looking to also take a bit of control at home, keep scrolling for a look at 10 simple tips for helping to find hip pain relief!

Tip #1: Know How To Sleep

Tip #1: Know How To Sleep
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When it comes to sleeping, you likely know which sleep positions are too painful to allow for any real rest.

However, according to rehabilitation expert Peter Fricker, there are two sleeping positions that are best for those with hip pain that will “reduce the possibility of re-injury to the hip joint.”

Fricker suggests you “sleep on your back with the legs spread apart, [or] sleep on the unaffected side of the body with a pillow between the knees.”

Tip #2: Ice It Up

Tip #2: Ice It Up
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It may seem too simple to make a difference, but applying ice to your painful hip can actually drive down inflammation.

Everyday Health spoke with Physical Therapist Amy Humphrey: “If the hip pain is very intense, Humphrey recommends using ice four or five times a day for 10 to 15 minutes at a time.”

Tip #3: Compression Is Your Friend

Tip #3: Compression Is Your Friend
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In addition to simple icing, compression is extremely important for battling hip pain.

While it might be difficult to use a simple ACE bandage on the hips, physical therapists suggest using compression shorts or a hip protector, which will provide much-needed support and improve blood circulation to the injured area.

Tip #4: Know How To Sit

Tip #4: Know How To Sit
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As with sleeping, you probably know which sitting positions are painful for you. But do you know which positions are best for you?

You want to avoid slouching if at all possible, as it puts unwanted pressure on the injured area, leading to more pain and possible re-injury.

But rehabilitation expert Peter Fricker suggests you “sit in a partially reclined position, [or] sit up straight with the weight equally distributed between your right and left legs.”

Tip #5: Work Out In Water

Tip #5: Work Out In Water
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High-impact activities should always be avoided when you have hip pain, as they can potentially make things worse.

But Everyday Health suggests lower-impact exercises such as swimming or water aerobics, which can help your muscles to stay strong and take undue stress off of your hips.

Tip #6: Watch What You Eat

Tip #6: Watch What You Eat
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For those with hip problems, you’ll want to enjoy a diet full of nutrients that are good for joint health, such as omega-3 fatty acids.

These fatty acids can found in many delicious foods such as salmon, broccoli, walnuts, Brussels sprouts, and cauliflower.

Tip #7: Walk, Don't Run

Tip #7: Walk, Don't Run
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Again, it is important for those with hip pain to maintain strong muscles, which will help take the strain off of the hip joints.

However, running or other exercises that involve a lot of dramatic leg movements are not ideal.

Instead, simply go for a walk outside to keep the blood flowing and the muscles active.

Tip #8: Hop In The Tub

Tip #8: Hop In The Tub
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Just as ice can cut down on inflammation, hot water can provide some much-needed pain relief.

Everyday Health spoke with Physical Therapist Amy Humphrey: “Warming up an arthritic hip joint with a hot shower or bath can soothe your joint.

“Don’t use heat, however, if your hip pain is caused by bursitis, Humphrey says, because it can make this type of inflammation worse.”

Tip #9: Stretch It Out In The Morning

Tip #9: Stretch It Out In The Morning
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You may not love it, but stretching in the morning can make the rest of your day a whole lot easier and less painful.

WebMD suggests waking up your stiff joints first thing to “give you a more limber start to your day.

“It only takes a few minutes to stretch and warm up your muscles and joints.”

Tip #10: Grab Some Support

Tip #10: Grab Some Support
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Of course, sometimes we can all use a little bit of support to help us get around during painful times.

Emedicinehealth.com writes, “Crutches, a cane, or a walker may be useful in the short term,” but obviously suggests seeing a doctor if hip pain persists.

These easy at-home tips can help provide much-needed relief to those suffering from minor hip pain.

Which of these pain relief tips do you swear by? Which other suggestions would you make for those suffering from hip pain? Let us know in the comments.

Please SHARE this important information with anyone suffering from hip pain!