When you experience constant pain in your hips due to arthritis (leading to the loss of protective cushioning in the joint) or bursitis (leading to inflammation in the joint lining), it can make even simple tasks like walking to climbing stairs to bending over difficult. But why does it need to be that way?
The following are 10 things you can do to effectively manage your hip pain:
1. Start Your Day With Exercise
Starting your morning with the bridge exercise pumps up your muscles, gets it working, activated, and engaged. This will ensure that your muscles are all ready to support you for the rest of the day.
Lie flat on your back with your knees bent and your feet on the floor, hip-width apart. Press down on the floor using your ankles and raise your buttocks off the floor while tightening the abdominal muscles. Keep your knees in line with your ankles and aim to form a straight line from knees to shoulders, without arching your back. Hold this position for 3-5 seconds and then slowly lower your buttocks back on the floor. One set of 10 is a good starting point before building up to 2-3 sets.
2. Cool Inflammation With Ice
Icing an inflamed joint can lower inflammation and help with the hip pain. If it’s very painful then apply ice four or five times daily for about 10 to 15 minutes. Take an ice pack, wrap it in a towel, and put it where you feel the pain.
3. Use Heat for Arthritis
Warm up your arthritic hip joint with a hot shower or bath to soothe your joint. However, if your hip pain is caused by bursitis then don't use heat because it can make the inflammation worse.
4. Stretch to Relieve Bursitis
Gently stretching the hip muscles on top of the bursae (part of the lining in your hip joint) can provide relief from bursitis pain. Kneel on the pained leg, holding on to something sturdy for balance. Tilt your pelvis forward, tighten your gluteus muscles before leaning away from the side of your hip that hurts, for instance to the left if you're kneeling on your right knee. You would feel the stretch from the top of your hip bone down the side of your leg to your knee. Hold this stretch for 30 seconds and repeat a few times.
5. Strengthen Inner Thighs
This is another muscle group that provides support to the hips. Lie on your back and put a ball about the size of a kickball and with a little give between your knees and start squeezing. A hard pillow may also work. Start with one set of 10 repetitions before building up to more sets.
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