What helps hip pain?

17 November 2021

Hip pain is 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 hip exercises.

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

Tailored stretching: Hip exercises

A couple of exercises involve lying down and they can be done on a yoga mat, on the bed or on the sofa.

Ask an expert

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

Make movement part of your routine

One of the most important and consistent things you can do to help yourself is work an exercise routine into your day. Find what works for you, as we are all different.

  • You could start by going for a walk each day and slowly increasing the distance you cover. 
  • Take a look at the NHS’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 workout, without putting too much strain on your hip.
  • 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 think about what you’re eating and drinking. Check out our eating well information.

Get inspired 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.