Exercises for Hip Pain


woman doing bridge exercise for hip pain

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.








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