Exercises For Hip Pain

Exercises For Hip Pain

Exercise has long been touted as a way to prevent or treat joint problems such as arthritis. But does it really work? The jury is out on that question.

Some studies suggest that regular exercise can reduce the risk of developing osteoarthritis, while other research suggests that it may even slow down its progression.

However, there is no clear evidence that exercise helps relieve hip pain. In fact, some experts believe that it can worsen symptoms.

Exercise should only be considered after consulting with your doctor. But if you have already consulted with your doctor and want to exercise to relieve your hip pain, then you should do the following exercises:

Best Exercises For Hip Pain

1. Squat

Squats are one of the best exercises for hip pain because they strengthen all three muscles in your hips—the gluteus maximus (buttock), hamstrings, and quadriceps. They also improve balance and posture.

To perform a squat, stand up straight and place your hands on your hips. Then bend at your knees until your thighs form 90-degree angles.

Your body will naturally lean forward slightly as you lower yourself. When you’re ready to rise back up, push through your heels and lift your butt off the floor.

2. Lunge

Lunges are another great exercise for hip pain. They help build strength in your legs and core, which will make walking easier and more comfortable.

To perform a lunge, step forward with your right leg and lower your body so that your left knee nearly touches the ground. Push back up using your left foot. Repeat this motion with your left leg.

3. Step Up

Step-ups are an excellent exercise for improving balance and strengthening your ankles and calves. To perform a step-up, start by standing on top of a chair or bench.

Next, step up onto the seat and slowly raise your right leg. As you raise your leg, use your arms to keep your balance. Once you’ve raised your leg high enough, return to the starting position and repeat with your left leg.

Continue performing these steps until you feel like you’re working your entire body.

4. Jumping Jacks

Jumping jacks are a fun way to get moving and burn calories. You can choose between doing them on the spot or jumping over a box or chair.

Either way, they’ll provide a good workout for your upper body, especially your shoulders and chest.

5. Side Plank

Side planks are another effective exercise for building core strength and helping to maintain proper posture. They are also a great exercise for diasis recti, which is a noticeable indentation above or below the belly button. This is common for women who have just given birth. 

To do a side plank, start by lying face up on the floor with your feet flat on the ground.

Raise your elbows and rest your forearms on the floor next to your head. Keep your abs tight and hold this position for 30 seconds.

6. Bridge

Bridge exercises are another great exercise for relieving hip pain. These exercises target both your abdominal and hip muscles, making them ideal for people who suffer from back pain.

To begin, lie on your back with your knees bent and feet planted on the floor. Place your arms with your palms on the ground alongside your body.

Then, raise your hips as high as you can, so that your butt is off the floor and spine is lifted. Lower your back down slowly. Repeat this for at least ten reps before you allow yourself to rest. 

7. Single Leg Deadlift

Single leg deadlifts work your quads, glutes, hamstrings, and core. Stand tall with your feet shoulder width apart. Bend your right leg and grab a dumbbell with your right hand.

Lift the weight toward your right thigh while keeping your torso upright and your eyes focused on the ceiling. Lower the weight back down to the floor. Repeat the same movement but switch sides after completing each rep.

8. Wall Sit

Wall sits are a simple yet effective way to relieve hip pain. Simply sit against a wall and lean forward until your forehead rests against it.

Hold this position for 10–15 seconds before returning to a seated position. Repeat this process several times.

Why Does Exercise Relieve Hip Pain?

In order to understand why exercise is such an important part of treating hip pain, we need to first take a look at what causes hip pain in the first place.

The most common cause of hip pain is arthritis. Arthritis occurs when bone spurs form around joints due to wear and tear. This often leads to inflammation and swelling in the joint, causing pain.

Another major cause of hip pain is injury. Injuries to the hips include sprains, strains, tears, fractures, dislocations, and more.

When any of these occur, the surrounding muscle groups must work overtime to stabilize and support the injured area. If not treated properly, injuries can lead to long-term problems, including chronic pain.

Fortunately, there are many ways to treat hip pain without resorting to surgery. One of the best options is physical therapy.

Physical therapists have years of training that allow them to develop customized treatment plans for their patients. They may recommend specific exercises, stretches, or even medication depending on the type of injury suffered.

If you do decide to pursue surgery, however, make sure you choose a qualified surgeon. Hip replacement surgery is considered one of the safest surgeries available today.

However, if performed improperly, it could result in complications like infection, nerve damage, blood clots, and death.

Does Yoga Help To Relieve Hip Pain?

Yoga has been shown to be extremely beneficial for those suffering from hip pain. It’s no wonder why! A study published by the Journal of Bone & Joint Surgery found that yoga reduces stress levels, improves flexibility, increases strength, and promotes overall health.

Exercises For Hip Pain Yoga

One of the main benefits of practicing yoga is its ability to help reduce hip pain. By increasing flexibility, strengthening your core, and improving balance, yoga helps strengthen your body and prevent future injuries.

Additionally, regular practice of yoga will also improve your posture, which in turn can help alleviate hip pain.

How Can I Do Yoga To Reduce Hip Pain?

There are many types of yoga out there. Each offers unique benefits and techniques that can help ease hip pain. Here are some popular forms of yoga:

1. Hatha Yoga

Hatha yoga focuses on stretching and poses that increase flexibility. These poses are commonly used to stretch muscles and tendons throughout the body. As a result, they can help reduce hip pain caused by tightness and tension.

2. Vinyasa Flow

Vinyasa flow combines both hatha and ashtanga yoga. While vinyasa flows focus on postures, ashtanga is known for its emphasis on breathing and meditation.

3. Power Yoga

Power yoga focuses on building strength through various poses. It’s great for anyone who wants to build endurance and stamina while reducing hip pain.

4. Restorative Yoga

Restorative yoga focuses on relaxing the mind and body. It uses props like blankets, bolsters, blocks, and pillows to create comfortable positions that promote deep relaxation.

5. Bikram Yoga

Bikram yoga was developed by Dr. Bikram Choudhury. He created this form of yoga after he discovered that people were able to sweat more easily when they practiced hot yoga. The heat allows the body to release toxins and other impurities while relieving stress and anxiety.

Aside from relieving hip pain, this is also great for weight loss. Find out how many calories hot yoga burns in this article! 

6. Yin Yoga

Yin yoga focuses on calming the mind and body. This type of yoga is often associated with pregnancy due to its ability to relieve back aches and cramps.

7. Gentle Yoga

Gentle yoga is an ideal choice for beginners. It focuses on slow movements and gentle poses that are easy to learn.

8. Hot Yoga

Hot yoga involves very high temperatures (up to 105 degrees) and intense pressure. Due to these factors, it’s not recommended for everyone.

Can Exercise Exacerbate Hip Pain?

While exercise can certainly help alleviate hip pain, it may cause problems in some cases. In fact, studies have shown that certain exercises can actually worsen symptoms.

For example, running or jogging can aggravate hip pain because it puts extra strain on the hips. If you suffer from hip pain, avoid doing any activity that requires running. Instead, opt for walking or swimming.

Another common mistake is lifting weights. Lifting heavy objects places unnecessary stress on joints and ligaments. If you experience hip pain, avoid lifting anything heavier than 10 pounds.


To conclude, there are many exercises that you can do to relieve hip pain. These include yoga, restorative yoga, gentle yoga, power yoga, bikram yoga, and gentle yoga.

However, if you notice that the pain worsens during specific activities, then you should stop performing them immediately.

You should also always consult with your doctor prior to undertaking exercises, as some forms of exercise may exacerbate hip pain.

Kevin Harris