How to relieve hip pain naturally at home

Updates: 05/8/2023

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.

5. Stretch To Relieve Bursitis

Stretch the hip muscles by sitting on top of the bursae, part of the lining in the hip joint. This will give you a relief from bursitis pain. Kneel on your leg that causes the pain, hold on to something for balance. Tilt the pelvis forward, tighten the gluteus muscles. After that, lean away from the side of the affected hip.

Hold the stretch for 30 seconds and repeat once or twice.

6. Foods To Avoid

When it comes to inflammation and hip pain, omega-6 fatty acids are considered as the big culprit. These substances are found in processed foods such as chips, baked foods, fast foods, and crackers. Though some of omega-6 fatty acids are essential for the human health, people tend to consume too much processed food in their diet in which the ratio of omega-6 fatty acids and omega-3 fatty acids turns to be out of balance. As a result, they might suffer from over inflammation.

Processed foods, including prepackaged meals and snack items need to be avoided in order to decrease inflammation. Especially, if the food labels list trans fats, saturated fats, or hydrogenated oils, you should avoid all of them. Remember that saturated fats are found in high-fat dairy products as well as red meat.

7. Foods To Eat

In other words, omega-3 fatty acids are good for joint health because they have properties of anti-inflammation. Omega-3 fatty acids could be found in:

Cold water, fatty fish, such as herring, anchovies, mackerel, salmon, sardines, and tuna.
Leafy green veggies, such as lettuce and broccoli.
Nut oils like canola, olive, and flaxseed oils
Pecans and walnuts

In case that you cannot get enough omega-3 fatty acid by eating, then you can take advantage of fish oil supplements for alternative.

how to relieve hip pain pregnancy

8. Cooking Tips For Hip Pain

Cook with flaxseed oil or olive oil rather than butter; serve baked salmon rather than steak. These are two easy and tasty changes you could make to your current diet in order to promote your joint health and offset inflammation naturally.

Also, you can cook with some certain spices to lessen inflammation. Turmeric and ginger have been shown to alleviate inflammation safely. Supplements with ginger or turmeric may be a great addition to an anti-inflammation diet.

9. Consume Whole Grains

It is pointed out that blood sugar levels which fluctuate widely or are extremely high might lead to inflammation; thus, those people who are suffering from hip pain should eat whole grains. True whole grains are cereals and breads. People should also need to read labels to ensure that the ingredients like whole oat or whole wheat are really contained.

When you switch from refined grains to true whole grains, there will be a great difference happening to your joint functions. It can change the glycemic index as well as glycemic load of what you eat. Choose foods with a lower glycemic index, including whole-grain products so that the blood sugar levels will be balanced, which can reduce inflammation.

10. Strengthen Outer Thighs

In case that you have hip arthritis, you can exercise to build up massive muscles in the outer thigh for additional support. First, you lie on the pain-free side, raise your leg with arthritis up for 6 inches. Keep holding this position for about 3seconds before lowering it. Do this routine 10 times and build up for 3 sets. After that, repeat the process on the other side if it is not too painful. Yet, this exercise can make your symptoms worse if you have hip pain from bursitis.

11. Do Water-Workout

The next tip on how to relieve hip pain is swimming and water aerobics exercises. These workouts can strengthen your hip joints and muscles in the hips without putting more pressure on the joints. Moreover, when people do aerobics exercises, they also improve their immune system, leading to increased physical health.

12. Lose Weight

If you have osteoarthritis in the hip, this kind of arthritis is resulted from wear and tear of the cartilage in the joint, losing several pounds will help you reduce pressure on your hip joint and relieve hip pain as well.

13. Avoid High-Intensity Activities

Exercises such as running or jumping could make hip pain from bursitis and arthritis worse; therefore, it is important for you to avoid them. Walking is the best choice for you in this case. So, stick to it for having better hip joints safely.

See: methods to treat arthritis naturally

14. Listen To Your Body

The last but not least ultimate tip on how to relieve hip pain that you need to pay attention is to listen to your body. Once you have hip pain, you are probably noticed that exercise could reduce your problem. But, should you do it continually? When should you stop exercising or doing a certain activity? If your hip begins to hurt during a particular exercise and lingers for many hours or even days afterward, that is a sign that your joints needs to take a rest. Do not worry if you feel some soreness after exercising, but the pain should not persist or become worse. Furthermore, if you experience a shooting or sharp pain, try to stop the activities you are doing instantly and talk to your physical therapist or doctor about your problem.

If you want to prevent pain in different parts of the body, check out some helpful tips in our website right here: tips for relieving knee pain, cures for chronic back pain, and methods to get rid of rotator cuff

15. Stretch Hip Muscles

Stretches can ease hip pain, while strengthening hip muscles and preventing future pain.

Lie on the back. Bend your leg and place your foot on the ground. Keep another leg going straight on the floor. Rotate the bent leg out from your body. Don’t push the leg further if you feel uncomfortable and get pain. Hold that stretch for 5 second. Then, bring that leg back. Put it on the ground again. Repeat this stretch 10 times on another side.

16. Stretch Hip Flexion

Lie on the back. Put your leg on the ground, then bend it. Warp arms around that bent leg. Hold on to the shin area. Next, pull your leg towards your chest. Hold your leg against your chest for 2 to 5 seconds. Release, then repeat 10 times for another leg.

Read on: Stretches For Sciatica

17. Stretch Reclined Hips

Lie on your thighs, the knees are bent and feet are on the floor. Cross your right leg over the left one in order to the ankles rest on your knees. Next, grab the ankle with a hand and other hand grabs the knee (same leg). Pull the leg towards the chest and repeat with other hand and leg. You can feel the pull on all muscle in buttocks. Do these stretches for 1 minute, then pull again and relax!

Do the same stretches on other side. Alternate 2 sides and you will notice significant improvement on hip pain relief.

18. Stretch Seated Hip

Sit on the ground. Bend 1 leg at a 90⁰ behind you, and a leg at a 90⁰ in front of you. Lean forwards the front shin. Notice to feel stretches deep in the buttocks. If you feel stretches in the knee, move the foot lower or higher.

Lean over the knee, then the shin and ankle. Notice your feelings in different areas to know weather you practice stretches right or not. If you feel the deepest stretches when leaning over the ankle, you are doing it well to relieve hip pain correctly.

19. Squeeze Knees

Roll a soft towel into a cylinder. Next, lie on the back with both legs bent. The feet are on the ground. Place that towel between the knees. Squeeze the 2 knees together to engage the buttocks and inner thighs. Hold that squeeze for 3 to 5 seconds and release. Repeat this 10 times.

20. Get Some Rest

For any hip pain or injury, the safest way to relieve pain and avoid extra pain is to take a rest and give the hip time to recover or heal. Avoid many movements and intense movements. Simply, sit on a sofa, grab some popcorn or an ice cream and watch a movie you like. According to doctors, if you have hip pain, give it a long rest for 1 or 2 days. In addition, you should pay attention to your eating with more nutrients, more protein and less fats.

Read: How To Prevent Sports Injuries

21. Exercise In Water

Water is a natural pain relief. Going swimming or doing aquatic exercises can help strengthen the whole body but don’t pull much pressures on hips. Therefore, if you have hip pain, join an aquatic aerobics class or swimming laps at your local gym.

To relieve hip pain efficiently, you had better follow the above tips on how to relieve hip pain properly while combining with a well-balanced diet plan. Hopefully these tips will help you get rid of your hip pain for good.

If you want to contribute any further tips or ideas about this topic of how to relieve hip pain, drop your words at the end of this post. We will answer soon!

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Last Updated: September 25, 2017 by Brown

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