Suffering from hip pain could make getting out of bed everyday a daunting task. Now, you do not have to live with your hip pain. There are a lot of ways to manage, decrease, and even eradicate hip pain for good. This article is specifically designed for those people who want to get rid of their hip pain without harmful side effects of medications. Read on 21 tips on how to relieve hip pain naturally and fastat home right here to be free from hip pain once and for all!
1. Start Your Day With Exercise
Doing exercises in the morning will help you get muscles working, engaged, and activated. Also, this can support you the rest of the day by energizing your power. First, you should lie on the back with the legs bent and the feet flat on the floor with hip-width. Press down through the ankles while raising the buttocks off the floor. Tighten the abdominal muscles. Then, keep the knees aligned with the ankles in order to create a straight line from your knees to shoulders. Make sure that you do not arch the back. Hold this position for about 5 seconds and then slowly lower the buttocks back to the floor. Do this routine about three times.
2. Use Ice Therapy
Icing a joint which is inflamed due to arthritis or bursitis will reduce the inflammation and alleviate your hip pain quickly. Make use of an ice pack, wrap a towel around it, and put it on the skin areas that you feel pain. You can ice from 10 to 15 minutes, about 5times per day to get the best result.
3. Use Heat
Warming up an arthritis hip joint with a hot shower or bath will naturally soothe your joint. Nevertheless, do not use heat if your current hip pain is resulted by bursitis. If so, this can make your inflammation worse.
4. Tennis Ball Press Technique
The tennis-ball-press-technique will be useful for those who are suffering from slight hip pain. Lie on the back on a cushioned mat or a carpeted floor. Place a tennis ball under one certain side of the buttocks. You are going to work on the area from the tail bone to the leg bone, and the area from the top of the buttocks down to meet the back of the legs. When the muscles in this area are tight, they will cause your hip pain and lower back pain. Now, you place the tennis ball under any tender spots and move one leg or both legs, or the upper part of your body in a manner that enhances the pressure on that spot with the bodyweight. When you are comfortably relaxing into the tender spot, and then use the press-hold-move technique to assist the tissue releasing. After that, move your leg or tilt the pelvis back and forth. These are good ways to get the tissue under the tennis ball to help it release.
For the upper parts of the buttocks, you could bend the knees and lift the legs up toward the chest whilst the ball remains under the hip. For lower buttocks, you could sit up so the upper bodyweight promotes the pressure on any tender spots. This often allows you to move the legs as you implement the “press-hold-move technique”. Then, repeat the routine on the other side of the body.
You can check out easy yoga techniques and routines in our website to develop your joint functions effectively.