Exercises to Relieve Hip Pain

Bridge to Relieve Hip Pain



You're not alone! Hip pain is a common condition that affects people of all ages. The good news is, there are many things you can do to help relieve your hip pain.

Learn exercises for hip pain, and other tips to help reduce the severity of your symptoms.



What is Causing my Hip Pain?

If you have hip pain, it may mean that you have hip arthritis, bursitis, or hip dysplasia. Hip pain doesn’t always mean that you have an underlying condition; your pain may be triggered from previous injury, repetitive motions, or simply sitting for too long.



What Exercises Can Relieve my Hip Pain?

1. Hip Rotation

Start by laying on your back with your knees bent (your feet should be flat on the floor). Move your knees to your right and your head to the left. Hold this pose for 15 seconds. Repeat on the other side.


2. Bridge

Lie on your back with your knees bent. Make sure your feet are flat on the floor and are hip- width apart. Push your hips toward the ceiling and move them back to the floor. Repeat this motion 10-15 times.


3. Side Leg Raise

Start by laying on your side with your legs straight. Lift on leg straight up towards the ceiling and gradually lower it. Repeat 10 times and then switch to your other side.


4. Butterfly Stretch

Sit on the floor with your feet together and knees bent. Using your hands, gradually bring your knees towards the floor and hold for 15 seconds. Repeat 3 times.


5. Ankle Grab

Start by standing up straight with your feet shoulder-width apart. Then grab your right ankle and bring your heel towards your butt. Repeat on the other side. Do this 10 times.



Things to Avoid

Avoiding things that make your hip pain worse is just as important as relieving it. Here are some tips to avoid and prevent hip pain:



How Else Can I Relieve my Hip Pain?

Stretching and strengthening exercises are just one of the many ways you can relieve your hip pain, but it might not be enough. Being more active, eating healthy, losing weight, taking over-the-counter medication, and using cold/hot therapy are all conservative ways you may be able to relieve your hip pain.



Do I Need to See a Hip Specialist for my Pain?

If you are not seeing improvement with conservative treatment options and your pain persists, come see one of our hip doctors in Nashville or Franklin, TN about other treatment options like injections, physical therapy, or surgery.



Marina von Rutenberg Marina is the Marketing Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2021. https://www.linkedin.com/in/marina-von-rutenberg/

You Might Also Enjoy...

Orthopedic Foot and Ankle Doctor vs. Podiatrist

Orthopedic Foot and Ankle Doctor vs. Podiatrist

When you have a problem with your foot or ankle that requires medical attention, who do you see for treatment — an orthopedist or a podiatrist? Many people think a podiatrist is the same as an orthopedist, but there are several significant differences betw
Orthopedic Surgeon Completing Arthroscopic Procedure

What Is an Orthopedic Surgeon?

Orthopedic surgeons treat conditions in the knee, shoulder, elbow, back, hand, foot, and more. Learn more about orthopedic surgery and how you can find the best doctor near you. Elite has 12 highly skilled orthopedic surgeons in Nashville, TN.
Pictured: Back doctor giving diagnosis

The Back Doctor - What You Should Know

Do you need to see a back doctor in Nashville, TN? Our team of fellowship-trained orthopedic surgeons include some of the best spine specialists near you. Learn about symptoms and prevention of back pain and back conditions.
Hand Pain May Lead You to a Hand Doctor

The Hand Doctor - What You Should Know

Do you need to see a hand doctor in Nashville, TN? Our award-winning orthopedic surgeons include some of the best hand specialists near you. Check out this guide to see if you could live a lower pain lifestyle.
PRP Injections

A Deep Dive Into PRP Injections

Orthopedic conditions, ranging from tendon injuries to osteoarthritis, can significantly impact one's quality of life. In the realm of regenerative medicine, Platelet-Rich Plasma (PRP) injections have emerged as a revolutionary treatment option for
elbow bursitis

Elbow Bursitis: Causes, Symptoms, and Home Remedies

The elbow is a remarkable joint that facilitates a range of movements in our daily activities. However, when the bursa, a small fluid-filled sac that cushions the joint, becomes inflamed, it can lead to a condition known as elbow bursitis. In this blog...