Joint Pain Relief in the Hip

How to Get Joint Pain Relief for Your Hip

How you can get joint pain relief for your hip?

Hip joint pain and stiffness makes it hard to walk, bend, and stand.

Hip joint pain can be mild or severe, last for days or weeks, and can be constant or intermittent, but there are all-natural ways to reduce the pain and stiffness of your hip joint regardless of how it presents. Hip joint pain can happen when sitting, standing, walking, or even laying down.

What causes hip joint pain?

What causes hip joint pain?

There are several things that can cause hip joint pain; some of which are injury, arthritis, and pinched nerves.

Injuries that can cause hip joint pain include dislocation, hip fracture, hip labral tear, sprains, strains and bursitis.

Joint Pain Relief for Hips

If you are experiencing hip joint pain, the first thing you need to do is see your doctor. He or she will do an exam and may order imaging to determine the cause of the pain.

Before your appointment, make a list of activities that are painful, when the pain is worse, what helps ease the pain, when it started and what you were doing when the pain started. These details are important in helping the doctor determine the cause of your pain.

Hip pain after sitting

Hip pain after sitting can be caused by the following:

  • Piriformis syndrome
    • Straining or tightness of the small band of muscle that originates on the outside of the sacrum) can cause extreme hip pain when sitting.
  • Arthritis
    • Causes inflammation and pain especially as we age and the cartilage becomes thin
  • Bursitis
    • Occurs when the fluid-filled sacs that pad the movements of the hip become irritated and inflamed.
  • Femoroacetabular impingement
    • Happens when the thick cartilage that pads the head of the femur where it contacts the acetabulum, begins to wear away.
  • Tendinitis
    • Occurs when the tendons around the hip become irritated or inflamed.

  • Systemic lupus erythematosus
    • The body’s own defense system turns on the body itself and attacks the hip joint.


Experiencing sudden hip pain

Experiencing sudden hip pain can be caused by several things-one of which is a hip labral tear. When the cartilage that goes around the outside of the hip joint to help pad it develops a tear, it causes pain. Your cartilage can be torn during sports such as ice hockey, soccer, football, golf or in ballet.

Hip flexor pain

The iliacus and psoas major muscles (also known as your iliopsoas) and the rectus femoris, which is part of your quadriceps, form the hip flexor muscles which allow you to lift your knee toward your body. These are easily strained with overuse.

Left hip pain and right hip pain

Left hip pain or right hip pain can be caused by all of the issues listed above. They can also be caused by hip impingement or pelvic floor issues. If you are experiencing pain in either the left hip or right hip, you should see your doctor as soon as possible.

Hip pain at night while lying on your side

Hip pain at night can be caused by bursitis, however, see your doctor before treating it as if it is bursitis.

If it is bursitis, you will experience pain when lying on the side that is affected. If left untreated, it can cause pain to go down the leg or cause the hip pain and stiffness to worsen. This is especially true of people who sleep on their side.

Joint pain relief for the hip

Joint pain relief for hip(s) can come from several treatments. Some of these treatments can be done at home, but others will require that you see a licensed practitioner or therapist.

Your doctor will decide if you need physical therapy, pharmaceuticals or any other treatments. He or she will advise you to exercise and lose weight if needed.

Joint pain relief therapies

There are several therapies that can be used. Before you start any treatment, you need to speak with your doctor first.

Hot and cold therapy

Hot and cold therapy can help relieve stiffness and decrease inflammation. You should apply ice for 10 minutes and then leave it off for 2 hours. Heat can be applied for 20 minutes and then left off for 2 hours. You can alternate the use of heat and cold therapy to reduce inflammation and relax the muscles.

Hip pain exercises

Studies show that exercise helps improve mobility and pain.

One exercise that can be done is called The Bridge. Lie on the floor on your back with your knees bent, feet flat on the floor hip-width apart and push with your feet to lift your butt off the floor. Keep your body straight-do not arch your back. Hold this position for three to five seconds. Repeat 10 times and build up to two or three sets.  

You can also try the Yoga squat.Stand with your feet shoulder-width apart, then bend your knees and drop your butt down toward the ground. Bring your arms in front of you in a prayer pose, breathe through the movement, and allow your elbows to gently press your thighs further apart. Do this ten times and repeat several sets.

Stretches for hip pain

Hip flexor stretch Position your left knee on the floor and place your right leg out in front of you at a 90-degree angle, with your right foot flat on the floor. Place your hands on your hips and transfer your pelvis and torso forward gently until you feel a stretch in the left hip flexor. Stop when you begin to experience tension and hold, you can go further into the stretch when you become looser. Do this several times and maintain the stretch for at least 30 seconds. Perform the stretch on the other side.

Butterfly stretch Sit on the floor, bend your knees, and bring the soles of your feet together so they touch, letting your knees fall out to the sides. Bring your heels as close to your body as you can and lean forward into the stretch, using your elbows to gently push your knees toward the ground. Repeat several times and maintain the stretch for at least 30 seconds.

Essential oils for joint pain relief in the hip

You can use essential oils such as nutmeg, peppermint and eucalyptus to reduce pain and inflammation. Often, you can combine these essential oils with heat or cold therapy, but check with the herbalist first.

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