This article is one of a series covering hip pain — causes, symptoms, and the treatments we use at Back and Body Medical in Midtown Manhattan. For the complete overview, see the full guide:
→ Hip Pain Treatment in New York City — The Complete Guide
Not all hip pain should prompt recourse to surgery. In many cases, hip pain can be alleviated by strengthening the muscles implicated.
Hip pain is often the product of lifestyle choices in need of reform. A sedentary lifestyle, combined with excess weight can produce pain in the hips that limits mobility. It’s not always about hip replacement therapy.
Let’s look at some exercises for hip pain that can make a big difference in the way you feel, if you suffer from it.
Flexibility matters
A loss of flexibility in the joint can be the cause of hip pain. When flexibility is limited, the stress on your joints is increased, which in turn leads to pain. When pain results from this issue, many ride it out, hoping it will go away on its own. They reduce their activity levels and the pain gets worse.
So, not moving creates an even worse situation. But specific exercises to address hip pain encourage the joint to become more flexible and get the patient moving, which is key.
Those of you reading who have undergone hip replacement surgery but continue to struggle with pain should not pursue any course of exercise which doesn’t have the support of your doctor. Precautions in this instance apply.
Home self-care
All the exercises I’m describing here can be done in the comfort of your own home. Do them in front of the TV, if you feel you must! In fact, these are not strenuous exercises, so viewing may be in order.
Start your daily hip pain relief ritual by performing gluteal squeezes. Lie on your back with your knees bent. Squeeze your glutes together, holding for a count of 5. Work up to 30 of these, remembering (always) to breathe.
Next, in the same position, lift your hips off the floor, as you squeeze your glutes. Your body should form a straight line to your knees. This is called a “bridge” and should be held for 5 seconds. Again, work up to 30 repetitions.
In the same position, perform the second exercise. This time, lift one foot off the floor so that your leg is straight. Hold for 5 and work up to 30 repetitions. Make sure that your abdominal muscles are engaged to derive maximum benefit. Alternate legs.
Moderation in all things
If you’re reading this and, like many Americans today, you’ve been leading a less-than-active lifestyle, then my advice to you is to take a moderate, consistent approach to your hip pain relief ritual. When you perform a series of exercises every day, your body becomes accustomed to the activity.
It’s important that you take your time, listening to your body as you go. Only do what you feel is sustainable. When you overdo therapeutic exercises, like any other type of exercise, they can end up working against you.
If you’re experiencing hip pain, these exercises will support enhanced strength and flexibility. If you feel you require the support of a medical professional, please contact us for a consultation.
Dr Shan Sivendra MD is the founder and medical director of Back and Body Medical in Midtown Manhattan. A board-certified medical doctor, certified acupuncturist, and Director of House Physicians at St. Barnabas Medical Center, Dr Sivendra has been practicing in New York since 1995.
He completed his residency in Internal Medicine at Saint Barnabas Medical Center (affiliated with Mount Sinai School of Medicine) and received the Resident Research Award for three consecutive years.
Dr Sivendra has a background spanning internal medicine, pain management, and conservative spine rehabilitation, and was licensed in both the US and the UK.
At Back and Body Medical, he leads a multidisciplinary team of chiropractors, physical therapists, and acupuncturists dedicated to helping patients recover from pain without surgery or unnecessary medication.