Hip Pain Remedies : Types and How To Choose?

Hip Pain Remedies : Types and How To Choose?

Dealing with hip pain can significantly hinder our daily activities and overall well-being. Whether it’s caused by arthritis, bursitis, tendinitis, or muscle strain, finding effective remedies is crucial for improving mobility and quality of life. In this article, we will explore various remedies to alleviate hip pain, providing insights into non-surgical approaches, alternative therapies, nutrition, exercise, and more. Let’s take a closer look at the different options available to find relief from hip pain.

Understanding Hip Pain

Common Problems with the Hip Joint

The hip joint is a complex structure connecting the thigh bone (femur) to the pelvis. Any damage or inflammation in this area can lead to hip pain. Common causes include arthritis, inflammation of the bursa sac (bursitis), tendinitis, and muscle strain. Additionally, factors such as age, previous injuries, and a sedentary lifestyle can contribute to hip pain.

Hip pain manifests in various ways, such as stiffness, limited range of motion, and discomfort while walking or sitting. Accurate diagnosis is essential for determining the underlying cause of the pain. Healthcare professionals may conduct physical examinations, review medical history, and use imaging techniques like X-rays or MRI scans for diagnosis.

Hip Pain Remedies

Hip pain can be caused by various factors, such as injuries, arthritis, bursitis, tendinitis, muscle strains, and more. While it’s essential to consult a healthcare professional for a proper diagnosis and treatment plan, here are some remedies that may help alleviate hip pain:

Surgical Remedies

Surgical remedies for hip pain are typically considered when conservative treatments fail to provide relief or when there is a specific structural issue that requires surgical intervention. Some common surgical procedures for hip pain include:

  • Hip Arthroscopy: This minimally invasive procedure involves using a small camera (arthroscope) and specialized instruments to diagnose and treat hip conditions, such as labral tears, loose bodies, and certain types of hip impingement.
  • Total Hip Replacement (Total Hip Arthroplasty): This surgery is performed when there is severe arthritis or significant joint damage. During the procedure, the damaged hip joint is replaced with artificial components made of metal, plastic, or ceramic, which can alleviate pain and improve joint function.
  • Partial Hip Replacement (Hemiarthroplasty): In hemiarthroplasty, only the femoral head (the ball portion of the hip joint) is replaced, while the natural acetabulum (hip socket) is retained. This procedure is often performed for certain hip fractures in older adults.
  • Hip Resurfacing: This procedure is similar to a total hip replacement but involves capping the femoral head with a metal covering instead of removing it. It is an option for younger, active patients with hip arthritis.
  • Osteotomy: In some cases, when there are structural issues causing hip pain, a surgical osteotomy may be performed. This involves cutting and repositioning the bones around the hip joint to redistribute weight and alleviate pressure on the damaged part of the joint.

Pain Management Techniques

Pain management techniques aim to help individuals cope with and reduce pain, whether it’s acute or chronic. These techniques can be used alone or in combination with medical treatments. Here are some pain management techniques:

  • Relaxation Techniques: Practicing relaxation methods like deep breathing, progressive muscle relaxation, guided imagery, and meditation can help reduce muscle tension and promote a sense of calm, which may ease pain perception.
  • Heat and Cold Therapy: Applying heat packs or taking warm baths can help relax muscles and improve blood circulation, while cold packs can reduce inflammation and numb the area, providing temporary pain relief.
  • Physical Therapy: A physical therapist can design exercises and stretches to improve flexibility, strength, and posture, reducing pain and preventing further injury.
  • Transcutaneous Electrical Nerve Stimulation (TENS): TENS units deliver low-voltage electrical currents to the affected area, which may help disrupt pain signals and provide relief.
  • Over-the-Counter Medications: Non-prescription pain relievers, such as acetaminophen or NSAIDs (e.g., ibuprofen, naproxen), can help manage mild to moderate pain.

Alternative Therapies

hip labral tear pain

Always consult with a healthcare professional before trying any alternative therapy, especially if you have a medical condition or are taking medications. Here are some examples of alternative therapies:

  • Acupuncture: A traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to stimulate energy flow and promote healing.
  • Herbal Medicine: The use of plant-based remedies, including teas, tinctures, and supplements, to address various health concerns.
  • Homeopathy: A system of medicine based on the principle of “like cures like,” where highly diluted substances are used to stimulate the body’s healing response.
  • Chiropractic Care: Manipulation of the spine and other body structures to alleviate pain and improve overall health.
  • Ayurveda: An ancient system of medicine from India that focuses on balancing the body’s energies (doshas) through diet, herbs, meditation, and lifestyle changes.
  • Naturopathy: An approach that emphasizes the body’s ability to heal itself through natural remedies, including diet, exercise, herbal medicine, and lifestyle adjustments.
  • Massage Therapy: The manipulation of muscles and soft tissues to promote relaxation, reduce muscle tension, and improve circulation.

Nutrition and Supplements

Proper nutrition plays a vital role in maintaining overall health and well-being. A balanced diet provides essential nutrients that support bodily functions, boost the immune system, and promote healing.

Here are some key nutrients and supplements to consider:

Vitamins and Minerals

    • Vitamin D: Essential for bone health and immune function. Sunlight exposure and some fortified foods are sources of vitamin D, but supplements may be necessary, especially for individuals with limited sun exposure or specific health conditions.
    • Calcium: Crucial for bone health, nerve function, and muscle contraction. Dairy products, leafy greens, and fortified foods are good dietary sources of calcium.
    • Magnesium: Helps regulate muscle and nerve function, blood sugar levels, and blood pressure. Magnesium-rich foods include nuts, seeds, whole grains, and leafy greens.
    • Vitamin B12: Important for nerve function and red blood cell production. Found primarily in animal products, so supplements may be necessary for vegetarians and vegans.

Omega-3 Fatty Acids:

    • Omega-3s, especially EPA and DHA, are beneficial for heart health, brain function, and reducing inflammation. Fatty fish (e.g., salmon, mackerel) and certain plant sources (e.g., flaxseed, chia seeds) are good sources of omega-3s. Supplements can be considered if dietary intake is insufficient.


    • Probiotics are beneficial bacteria that support gut health and may improve digestion and boost the immune system. They can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. Probiotic supplements are also available.

Assistive Devices

These devices come in various forms and are tailored to address specific needs. Some common types of assistive devices include:

Mobility Aids

    • Canes: Provide support for individuals with mild balance or mobility issues.
    • Walkers: Offer more stability and support than canes, ideal for individuals with greater mobility challenges.
    • Crutches: Assist in weight-bearing for individuals with temporary injuries or disabilities.
    • Wheelchairs: Manual or electric chairs designed for individuals with significant mobility limitations.

Hearing Devices

    • Hearing Aids: Amplify sound for individuals with hearing loss and help improve their ability to communicate.

Vision Devices:

    • Glasses and Contact Lenses: Correct vision problems like nearsightedness, farsightedness, or astigmatism.
    • Magnifiers: Assist individuals with low vision to read books, newspapers, or other materials.

Communication Aids:

    • Augmentative and Alternative Communication (AAC) Devices: Help individuals with speech impairments communicate through text, symbols, or speech-generating devices.

Sleeping and Posture

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Sleeping posture and proper alignment are crucial for maintaining good spinal health and overall well-being. The way you position your body during sleep can affect your comfort, alleviate or worsen certain conditions, and contribute to the quality of your rest. Here are some tips for sleeping and maintaining good posture:

  • Choose a Supportive Mattress and Pillow: Invest in a mattress and pillow that provide adequate support for your body. The right mattress and pillow will help keep your spine aligned and reduce pressure on your neck, shoulders, and back.
  • Back Sleeping: If you sleep on your back, use a thin pillow to support your neck’s natural curve and a small pillow under your knees to maintain the natural curve of your lower back.
  • Side Sleeping: If you sleep on your side, use a firm pillow that fills the gap between your shoulder and neck to keep your spine aligned. Place a pillow between your knees to reduce strain on your hips and lower back.
  • Avoid Sleeping on Your Stomach: Sleeping on your stomach can strain your neck and lower back. If possible, try to avoid this position. If it’s challenging to change this habit, try using a thin pillow or no pillow at all.
  • Maintain Neutral Spinal Alignment: Regardless of your sleeping position, aim to maintain a neutral spinal alignment, with your head, neck, and back in a straight line. Avoid excessive bending, twisting, or arching of the spine during sleep.

Exercises for Hip Pain Relief

it’s essential to perform exercises that are appropriate for your specific condition and to start slowly, avoiding any movements that cause increased pain. If you have hip pain, it’s best to consult with a healthcare professional or a physical therapist before starting any exercise program. Here are some gentle exercises that may help with hip pain relief:

Hip Flexor Stretch:

  • Kneel on one knee with the other leg bent at a 90-degree angle in front of you.
  • Gently push your hips forward while keeping your back straight until you feel a stretch in the front of your hip.
  • Hold the stretch for 20-30 seconds, then switch sides.

Piriformis Stretch:

  • Lie on your back with both knees bent.
  • Cross one ankle over the opposite knee.
  • Reach your hands through your legs and clasp them behind the thigh of the bottom leg.
  • Gently pull the bottom leg toward your chest until you feel a stretch in the buttocks area.
  • Hold the stretch for 20-30 seconds, then switch sides.

Glute Bridge:

  • Lie on your back with both knees bent and feet flat on the floor, hip-width apart.
  • Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from shoulders to knees.
  • Hold for a few seconds and then lower your hips back down.
  • Repeat for 10-15 repetitions.


Managing hip pain is crucial for maintaining an active and healthy lifestyle. By incorporating non-surgical remedies, alternative therapies, proper nutrition, and exercises, individuals can find relief and improve their hip health. Remember, seeking professional advice when needed can lead to better outcomes in managing hip pain.

If you’re experiencing Hip pain, physical therapy for hip pain at PhysioMantra can help: Book an online physical therapy session.