Ways to relieve, manage and treat hip pain

by Tia Patel on Jan 19, 2021

Ways to relieve, manage and treat hip pain

Ways to relieve, manage and treat hip pain

Posted by Tia Patel | Jan-19-2021

Hip pain, stiffness or swelling is common and can occur throughout adult life as a result of sports or everyday wear and tear. But there’s no need to fear hip pain! Read on for help on finding out what you can do to relieve, manage and treat hip pain including some all natural pain relief remedies, tips for reducing hip strain and a self care routine


Pain medication can help to reduce the pain and help you move more comfortably to aid recovery. Generally paracetamol and ibuprofen are the go to pain medicines but its best to consult your doctor.

All - Natural Pain Relief

if you're wishing to take more of a holistic approach to pain relief for the hip then you could give these a go:

  • Willow bark has been used for centuries to ease inflammation, aches and pains. Originally, people chewed the bark itself to relieve pain and fevers. Now willow bark is sold as a dried herb that you can brew like tea. You can use willow bark to help relieve discomfort from headaches, low back pain, osteoarthritis (OA), and many other conditions.
  • Turmeric is the spice that gives curry its yellow color and unique flavor. It contains the compound curcumin, an antioxidant that helps protect the body from free radical molecules that can damage cells and tissue.Turmeric can be used as a natural pain reliever because it helps relieve inflammation.

Exercises and Stretches

Whilst hip pain may respond best to rest, you should still do some gentle exercise to avoid the hip becoming stiff and your muscles weakening. We recommend that you don’t rest for more than a few days – start some gentle exercise as soon as the pain begins to ease. Simple exercises can help to restore your range of movement, promote strength, ease stiffness and get your hip back to normal.

Click here for our blog on exercises to stretch, stabilise and strengthen the hips


Hot and cold therapy

Another way to relieve hip pain is by holding ice to the area for about 15 minutes a few times a day. Try to rest the affected joint as much as possible until you feel better. You may also try heating the area. A warm bath or shower can help ready your muscle for stretching exercises that can lessen pain.

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Alternative Therapies

Acupuncture is a technique used to relax the mind and body to assist people in achieving balance. Each acupuncture needle produces a tiny injury at the insertion site l to let the body know it needs to respond. This response involves stimulation of the immune system, promoting circulation to the area, wound healing, and pain modulation.

Self care routine for pain relief

Click here for tips on sleeping

  • Manage stress. Exercise, meditation, and listening to music may help you relax, avoid stress, and lift your mood.
  • Follow a healthy diet. A diet that’s rich in fresh fruits and vegetables and low in added sugar and fat can help you feel better and maintain a healthy weight. Opt for fresh, whole foods rather than processed ones.
  • Stay in touch. Meeting with friends, perhaps for exercise, can help relieve stress and keep you healthy.
  • Avoid tobacco and limit alcohol. These add to overall health problems and may worsen inflammation.

Tips for reducing hip strain

  • Avoid sitting in low chairs as this bends the hip a lot and might give you more pain.
  • Don’t carry heavy weights. Use a trolley when you go shopping if carrying a basket is uncomfortable.
  • Find a comfortable sitting position at work to lessen the strain on your hip.
  • Use a walking stick to make walking easier. Use the stick on the opposite side to your painful hip. A therapist or doctor can advise on the correct length and the best way to use the stick.


Being able to walk pain free is a blessing we all take for granted! Let us know how you get on with these remedies for relieving hip pain so you can walk pain free.


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