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Helpful Exercises To Alleviate Hip Pain

If you are looking to alleviate hip pain then look no further. Hip pain is a common condition that affects people of all ages and severely negatively affects their mobility and quality of life. Hip pain can significantly impact your life, whether you’re a young athlete or an older adult. But by understanding the most common causes of hip pain and taking steps to prevent it, you can help keep your hips healthy and pain-free. If you do experience hip pain, please get in touch with us to book a session so we can find the root cause and work to fix the issue to get you back to feeling your best.

Anatomy Of The Hip

The “hip” is a ball-and-socket joint where your femur (thighbone) meets the pelvis. It is supported by muscles, connective tissue, tendons, and ligaments that provide stability and allow for a wide range of motion. Cartilage cushions the hip joint, helping to reduce friction and absorb shock.

The most common causes of pain in the hip include:

Arthritis: Both osteoarthritis and the less common rheumatoid form are common causes of hip pain, especially in older adults. Arthritis causes swelling, inflammation, and damage to the cartilage that encases the hip joint, which leads to pain and stiffness.

Bursitis: Bursae are little, fluid-filled sacs that cushion the joints. When they get inflamed, they can cause pain and tenderness in the hip.

Tendinitis: Tendons are the tough bands of tissue that connect muscles to bones. Overuse issues and injuries can cause the tendons in the hip to become inflamed, leading to pain and stiffness.

Muscle Strain: Overuse or injury can cause the muscles around the hip to become strained or torn, leading to pain and limited mobility.

Labral Tear: The “labrum” is a circle of cartilage around your hip joint. A tear in this ring of cartilage can cause pain, clicking, and “catching” sensations in the hip.

Hip Fracture: A fracture in the hip is a serious injury that typically occurs in older adults with osteoporosis. These fractures cause severe pain and need immediate medical attention.

Referred Pain: Sometimes, hip pain can be caused by problems in other parts of the body, such as the lower back or knee.

When To See A Doctor For Hip Pain

While you can manage some cases of hip pain at home with rest, ice, and over-the-counter pain medication, there are times when it’s important to seek medical attention. You should see a doctor if your hip pain is severe or persists for more than a few days. If you have a sudden onset of hip pain after a fall or other injury or you have difficulty bearing weight on your hip.

Even if you experience swelling, redness, or warmth in the hip area, it’s important to see someone about your hips. Your doctor will most likely perform a physical exam and may order imaging tests, such as X-rays or an MRI. In severe cases, the treatment may include physical therapy, medications, or surgery.

How To Prevent Hip Pain

While we can’t prevent all cases of hip pain, there are some things you can do to reduce your risk:
-Keep a healthy weight to reduce pressure on your hips
-Do regular exercise to strengthen the muscles around your hips
-Use good form when you’re exercising or playing sports to avoid injuries
-Take breaks and stretch more regularly, especially if you stand or sit for long periods
-See an Osteopath to restore postural balance and spinal alignment

How Can Osteopathy Help Alleviate Hip Pain?

The principle philosophy of osteopathy is that your body has an innate ability to heal itself. As osteopathic practitioners, we use manual techniques and exercises to promote healing, improve joint mobility, and reduce pain. When it comes to hip pain specifically, osteopathy aims to identify the root cause of your pain.

Improve joint range of motion and strengthen the surrounding muscles. This will in turn help reduce inflammation and promote healing.

As part of these osteopathic sessions, we guide you through various exercises that can help with hip pain and teach you how to perform them properly at home. Incorporating these hip pain exercises into your daily routine can help alleviate hip pain and improve joint health. Remember to perform these exercises gently and stop if you experience any sharp pain. If your hip pain persists or worsens, consult your osteopath for personalized guidance and treatment.

Let’s take a look at some exercises that you can do to help alleviate hip pain.

Hip and Lower Back Stretch

Lie on your back with your feet flat and your knees bent at 90 degrees
Cross your right ankle across your opposite knee.
Then, pull your left thigh up to your chest until you feel a stretch in your hip and lower back.
Hold this stretch for at least 30 seconds.
Then, release and repeat on your other leg.


Lie on your back with your knees up at 90-degrees, your feet flat on the ground, and your arms by your sides.
Gently tighten your core and gluteal muscles as you move your hips off the floor until your body is a “straight line” from knees to shoulders.
Hold the stretch for 5 seconds, then lower your hips back down.
Repeat 10-15 times.

Knee-to-Chest Stretches

Lie down with your legs extended.
Bring your right knee towards your chest, grasping your shin with both hands.
Pull your knee up to your chest until you feel a stretch in your hip and lower back.
Hold for 30 seconds, then lower your knee and repeat with the left leg.

Seated Hip Stretch

Sit on a chair with your right ankle crossed over your left knee.
Then lean forward with your back straight until you feel a gentle stretch in your right hip.
Hold for 30 seconds, return to the start and repeat on the other side.

alleviate hip pain quickly
What Are The Holistic Benefits Of Osteopathy?

In pursuing optimal health and well-being, many people are turning to holistic approaches that treat the body as a whole. Aside from helping with hip pain, osteopathy is a total-body treatment that can help you achieve optimal health and well-being with regular treatment.

Osteopathy is based on the principle that the body can heal under the right conditions. Practitioners use a combination of gentle manipulation, stretching, and massage techniques to improve the musculoskeletal system’s function, including the bones, muscles, joints, and connective tissues. The benefits include pain relief and the ability to alleviate pain and discomfort.

Osteopathic techniques can help reduce muscle tension, improve joint mobility, and alleviate pain caused by arthritis, back pain, neck pain, and headaches. Osteopathy can provide long-lasting relief by finding and fixing the cause of the pain instead of just treating the symptoms.

Poor posture and flexibility can lead to various health problems, including chronic pain, headaches, and digestive issues. Osteopathy can help improve posture and flexibility by releasing muscle and joint tension, promoting better alignment, and increasing range of motion.

Enhanced Circulation by using osteopathic techniques to help improve circulation throughout the body. By promoting blood flow and lymphatic fluid flow, it can lead to better oxygen flow around the body, better delivery of essential nutrients, and removal of waste products. Better circulation also helps to reduce inflammation and promotes healing.

Stress Reduction: Chronic stress is a common problem, and it can significantly impact all aspects of health. Osteopathy can help reduce stress by promoting relaxation and reducing tension in the body. Techniques such as gentle manipulation and cranial osteopathy help calm the nervous system and promote well-being.

Improved Digestive Function: Osteopathy can also benefit your digestive health. By improving blood flow and reducing tension and spasms in the abdominal area, osteopathic techniques can help reduce bloating, constipation, and the symptoms of irritable bowel syndrome (IBS). We may also provide dietary and lifestyle advice to support optimal digestive function.

Better Sleep: Sleep is essential for health, but many people struggle with insomnia and/or poor sleep quality. Osteopathy can help improve your sleep by reducing pain and discomfort, promoting relaxation, and addressing any underlying musculoskeletal issues contributing to sleep disturbances.

Enhanced Immune Function: The immune system protects the body against disease and infection. Osteopathy can help to support immune function by reducing stress, improving circulation, and promoting balance in the body. By optimizing the function of your musculoskeletal system, osteopathy can help create an environment conducive to optimal immune function.

In summary, osteopathy is a holistic approach to health that can benefit physical and mental health. By uncovering and correcting the root causes of health problems rather than just the symptoms, osteopathy can help to promote long-term health and vitality. Whether you suffer from chronic hip pain or digestive overuse problems or want to optimize your health, osteopathy is worth considering as part of your wellness routine. With its gentle, non-invasive techniques and focus on you as a whole person, we offer a natural and effective way to support your body’s innate healing abilities and achieve optimal health.

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