When you are suffering from daily hip pain from arthritis or bursitis, it can interfere in your activities such as walking, climbing stairs, etc. Arthritis is the loss of protective cushioning in the joint and bursitis is the inflammation of the joint lining. These could make doing simple activities like bending over a chore, but it doesn’t have to be that way!
Pain nourishes courage. You can’t be brave if you’ve only had wonderful things happen to you.
— Mary Tyler Moore
Here’s presenting 10 ways to relieve your daily hip pain (10 things to do for managing your hip pain.)
1. Begin your day with exercises
Doing bridge exercises in the morning will activate your muscles and get them working and engaged to support you for the rest of the day.
Lie on your back with your legs bent and your feet flat on the floor, hip width apart. Now press down through your ankles and raise your buttocks off the floor while tightening your abdominal muscles. Keep your knees aligned with the ankles and aim for a straight line from knees to shoulders. Ensure not to arch your back. Hold this position for three to five seconds and slowly lower your buttocks back to the floor. Begin with one set of 10 and build up to two or three sets.
2. Use heat for arthritis
Warming an arthritic hip joint with a hot shower or bath can soothe your joint. However, don’t heat if your hip pain is caused by bursitis as this can worsen your inflammation.
3. Stretch to relieve bursitis
Stretching the hip muscles on the top of bursae, a part of the lining in your hip-joint, can relieve you from bursitis pain.
Kneel on the leg that has pain, hold onto something sturdy for balance. Tilt your pelvis forward; tighten your gluteus muscles, the muscles in your buttocks. Lean away from the side of your hip which hurts. You should feel a stretch from the top of your hip bone down the side of your leg to the knee. Hold this stretch for 30 seconds and repeat once to twice.
3. Cool down inflammation with ice
Icing the hip-joint which is inflamed due to bursitis or arthritis will lower inflammation and help with hip pain. If your hip joint is very painful, then use an ice pack, wrap a towel around it and put it where you feel pain. Do this four to five times daily for around 10 to 15 minutes.
5. Work out in the water
Swimming and water aerobics are wonderful exercises for your hip joints. Working out in the water allows you to strengthen your muscles without putting much stress and pressure on your joints.
6. Strengthen Your Inner Thighs
There is another muscle group which support your hips.
Lie on your back and put a ball between the knees and squeeze. Choose a ball about the size of a kickball and one that has a little give when you squeeze it. Pilates ring or a hard pillow will also work. Begin with one set of 10 repetitions and build up three sets.
7. Strengthen Your Outer Thighs
Work on building up the muscles in your outer thigh for added support, if you have hip arthritis.
Lie on your pain-free side and lift the leg with arthritis up about six inches, hold for two or three seconds, and lower it again. Begin with one set of 10 repetitions and build up to three sets. Repeat on the other side unless it is too painful. This exercise can intensify your symptoms if you have hip pain from bursitis.
8. Avoid High Impact Activities
Running and jumping can worsen the hip pain from bursitis and arthritis. Therefore, you should avoid high impact activities. Walking is a better choice.
9. Listen to Your Body
If you have arthritis or bursitis, you’ve noticed that exercise can actually help relieve your pain. But, when is hip pain a sign indicating that you should stop exercising or performing certain activity?
If your hip starts to hurt during a specific exercise and lingers for hours or days afterward, then it indicates your joint needs rest. It is normal to feel some soreness the day after you do exercises but make sure that the pain shouldn’t persist or become worse. Additionally, if you experience a sharp or shooting pain, stop the activity immediately and talk with your physical therapist or doctor.
10. Lose Weight for Arthritis Relief
If you have osteoarthritis in your hip, the type of arthritis will result from wear and tear of the cartilage in the joint. Losing even a few pounds will help to offset pressure on the joint and relieve pain.
We hope these tips will be of use and beneficial for you in taking action to relieve your daily hip pain. Feel free to leave a comment below.