4 Exercises to Relieve Hip Pain


Exercises to Relieve Hip Pain

Does your hip keep hurting? Does it mean you have a toxic waist? 

Hip pain or discomfort can result from a variety of causes, ranging in intensity from minor to severe. It can have a significant detrimental effect on a person’s daily life, making it challenging to execute even the simplest of tasks, like getting up from the couch and going to the bathroom. More often than not, these symptoms can be alleviated by doing physiotherapy exercises at home.

Hip pain can result from several illnesses and injuries. Poor posture, crossing your legs, and sitting on an uneven surface are a few daily actions that can contribute to hip pain. Several of the more frequent and serious causes of hip pain are as follows:


One of the most typical causes of hip pain, particularly in older persons, is osteoarthritis. The cartilage that cushions your hip bones can erode due to arthritis, causing hip joint discomfort. Along with the pain, arthritis can limit hip motion and make them seem stiff.


Tendons are the large tissue bands that join bones to muscles. Inflammation or discomfort of the tendons is known as tendonitis. Overuse-related repetitive stress is usually the source of hip pain. 

Trochanteric Bursitis 

Trochanteric bursitis is yet another potential factor in his discomfort. This problem develops when the bursa, a sack filled with liquid located close to the hip joint, gets irritated. Trochanteric bursitis can be brought on by a variety of conditions, such as hip injuries, joint overuse, or poor posture. Hip pain can also be brought on by other illnesses like RA. Women are substantially more likely than men to have this illness.

Hip Fracture 

The bones may weaken and fracture as we age. If they fall, people with weak bones are more likely to break their hips.

But don’t worry, this toxicity can be gotten rid of. Here are some physical therapy exercises for hip pain you can follow to relieve pain and strengthen your hips – 

Butterfly Stretch 

Knees should be bent to the sides while you sit on the ground with your feet touching each other and soles touching. Leaning forward into the stretch, bring your heels as near to your body as you can, and gently press your knees into the floor with your elbows.

Pigeon Pose

Begin by getting down on all fours. Next, move your right knee forward, positioning it behind your wrist on the right side and your ankle close to your left hip. Fold your upper body over your right leg while extending your left leg forward. Allow your outer right glute to touch the floor rather than resting on your left hip if your left hip is tight. Sink more deeply into the stretch as you breathe.


Start by placing your feet slightly wider than shoulder-width apart. Push your hips back as if you were ready to sit in a chair, and shift your weight to your right leg. As low as you can get while maintaining a straight left leg Make sure your weight is on your right heel and that your chest remains up. After starting over, go back to the beginning and move on to the other leg. One rep equals this.

Fire Hydrant 

Beginning on all fours, place your hands and knees exactly below your shoulders and hips. Raise your left leg directly out to the side while keeping it bent so that your thigh is parallel to the ground, just like a dog at a fire hydrant. Make sure your core remains active during this movement, and that your neck and back are straight. Slowly descend once more. On the other side, repeat.

You can try out these easy physiotherapy exercises at home by accessing the Radian App. Doing it under a professional physiotherapist on our online physiotherapy app is an efficient way to relieve your symptoms. 

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