What helps hip pain?

18 September 2020
Two set of crutches resting against a wall in someones home.
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You don’t have to be an athlete to have hip pain. It’s a really common problem which can impact on your daily life.

Whether it’s the pain that hits you just trying to put your socks and shoes on, the difficulty you have getting around, or the pain and stiffness you feel in other parts of your body as you try to avoid making your hip worse.

On a positive note, most hip pain can be sorted out with exercise and self-treatment, and isn’t usually a sign of arthritis. 

Here are our tips to help you overcome hip pain.

Take time to rest

If you think your hip pain has a simple explanation, you’re probably best to take it easy for a couple of days.

If you’re in pain, non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, or paracetamol, should help. Read more about hip pain and when to see a doctor.

Stretch and strengthen

As soon as your pain starts to improve try some simple stretching exercises.

Once your hip starts to loosen up think about supporting it with some strengthening exercises.

Take a look at the NHS strength exercises, these include chair-based options and the strength and flex workout which you can follow as a podcast.

Let’s Move with Leon is our free exercise programme featuring weekly 30-minute movement sessions delivered to your email inbox. Sign up here

If you are working from home, make sure your workspace is suitable and you take regular breaks. Read more about keeping yourself healthy when working from home.

Ask an expert

Ask your pharmacist for advice if you’re not sure what’s best. Take a look at our advice on pain management for more information.

A physiotherapist can advise you on specific exercises, movements and changes to your posture you can work into your day, that’ll help improve your hip pain and prevent it returning once it’s got better.

Move more

One of the most important and consistent things you can do to help yourself is work an exercise routine into your day.

Try to increase the amount of exercise you do each day. start by going for a walk and slowly increasing the distance you cover. You could also join your local Parkrun and take it at your own pace.

Take a look at Public Health England’s selection of free 10 minute workouts or try the exercise videos on the NHS Fitness Studio.

Swimming is a brilliant way to get a full workout, without putting too much strain on your hip. If you can’t get to your local pool, check out the Good Boost app which has been launched to provide land-based aquatic style exercises you can do at home.

Yoga, Pilates and Tai Chi are gradual, instructor-led activities that are great for strengthening your whole body, not just your hip. Find out more about how yoga and tai chi beneficial for our bodies and minds.

Keep a balance

It goes without saying that if you’re over-weight you’re increasing the amount your hip carries. We all know how difficult it is losing weight, but if you can it will really help.

A good start is trying to reduce your calorie intake and really thinking about what you’re eating and drinking. Check out our diet information.

Get inspired with our range of healthy recipes and try some of our kitchen hacks to make the most of your store cupboard staples.

Help and support

We are committed to help people live better with pain and other conditions through all means possible. We have a variety of options available for support and information, just choose what’s best for you.