Adults only (18+)

How to Relieve Hip Pain

Hip pain is a common problem that affects people of all ages. It can come on gradually or suddenly, feel sharp or dull, and sometimes spreads to the thigh, groin or lower back. Whether it’s a nagging ache that interferes with daily life or a sharper pain that limits movement, the discomfort can be frustrating and exhausting. Understanding what causes hip pain and how to relieve it can help you feel more in control and get back to doing the things you enjoy.

The hip is one of the largest and most hardworking joints in the body. It bears the weight of the upper body, enables walking, and allows for a wide range of movement. When the joint, muscles or surrounding tissues become irritated, inflamed or injured, pain can result. Thankfully, many types of hip pain respond well to simple treatment and lifestyle changes. In this article, we’ll explore the causes of hip pain, how to ease it and when to seek medical advice.

What Is Hip Pain?

Hip pain refers to discomfort in or around the hip joint. The hip is a ball and socket joint formed where the thigh bone meets the pelvis. It is surrounded by muscles, tendons, ligaments and fluid-filled sacs that all play a part in movement and support. When any of these structures are strained, inflamed or damaged, it can lead to pain.

Pain may be felt deep in the groin, in the outer part of the hip, in the buttocks or down the leg. It may be worse when walking, sitting or sleeping on one side. Some people notice stiffness, weakness or reduced range of motion, while others experience more severe or sudden pain after injury.

Common Causes of Hip Pain

There are many reasons why the hip might hurt. One of the most frequent is osteoarthritis, a condition where the cartilage that cushions the joint wears down over time. This can lead to pain, swelling and stiffness. Bursitis is another cause, where small fluid-filled sacs that cushion the joint become inflamed. It often results in pain on the outer side of the hip, especially when lying on it or climbing stairs.

Tendonitis is when tendons become irritated due to overuse or strain, common in active individuals. Muscle strain or ligament injury can also cause hip pain, often following a fall or awkward movement. Hip fractures, more common in older adults with weaker bones, result in sudden, intense pain and require urgent medical attention. Conditions like sciatica, where a nerve in the lower back becomes irritated, may cause referred pain that spreads to the hip and leg. Inflammatory conditions such as rheumatoid arthritis or lupus can also lead to joint pain and stiffness.

Signs and Symptoms

The symptoms of hip pain can vary depending on the cause. You might notice a persistent ache, a sharp stabbing sensation, or stiffness when moving. Pain may be localised to the groin, buttock, thigh or outer hip. It may be worse after physical activity, first thing in the morning, or after sitting for a long time. Some people find the pain disturbs their sleep or makes it difficult to bend, walk or climb stairs. If you experience swelling, redness or warmth around the hip, or if pain is accompanied by fever, numbness or sudden weakness, it is important to seek medical advice promptly.

How Is Hip Pain Diagnosed?

A GP will start by asking about your symptoms, how long they’ve lasted, and what makes them better or worse. They may examine the hip to check for tenderness, swelling, range of movement and strength. If needed, you may be referred for an X-ray or MRI scan to get a clearer view of the bones and soft tissues. Blood tests may be used to check for signs of inflammation or infection. Getting a proper diagnosis is important to ensure the most effective treatment plan.

Treatment and Management

Treatment depends on the underlying cause of the pain, but many people find relief through a combination of self-care, medication and physiotherapy. In the early stages, resting the hip and avoiding activities that worsen the pain can help. Applying a heat pack may relax tight muscles, while a cold compress can reduce swelling and numb sharp discomfort.

Pain relief medication such as paracetamol or ibuprofen can ease symptoms. In some cases, anti-inflammatory gels applied to the skin may be helpful. Always speak to a pharmacist or GP before starting new medication, particularly if you take other prescribed treatments.

Physiotherapy is a key part of managing hip pain. A physiotherapist can teach exercises to stretch tight muscles, build strength and improve posture and balance. Strengthening the muscles around the hip can reduce pressure on the joint and improve mobility.

If pain is severe or due to inflammation, a GP may recommend a corticosteroid injection. This delivers strong anti-inflammatory medication directly to the affected area. In cases of joint damage or fracture, surgery such as a hip replacement may be considered, although this is generally reserved for situations where other treatments have not worked.

Lifestyle and Prevention

Staying active is one of the best ways to prevent and manage hip pain. Low-impact exercises such as walking, swimming or cycling help keep joints flexible and muscles strong. Try to maintain a healthy weight, as excess body weight places added strain on the hips and joints.

Make sure you stretch before and after exercise, and avoid overexertion. Strengthening your core and leg muscles improves balance and reduces the risk of strain. Pay attention to posture when sitting, standing or lifting. Supportive footwear and a comfortable sleeping position can also make a difference.

If you spend long periods sitting, take regular breaks to move around and stretch. For those with physically demanding jobs, using proper lifting techniques and ergonomic support can help protect the hips and spine.

When to See a GP

You should contact your GP if hip pain lasts longer than two weeks, interferes with your sleep or everyday activities, or worsens over time. Seek urgent medical attention if you experience sudden, severe pain after a fall, or if the hip is swollen, red or warm, particularly if you feel unwell or have a fever. Pain that spreads down the leg, causes numbness or weakness, or comes with difficulty moving the leg may indicate nerve involvement and should be assessed promptly.

Common Myths About Hip Pain

A common myth is that hip pain is just a part of getting older and must be accepted. While joint wear is more common with age, persistent pain should not be ignored. There are many effective treatments that can help improve comfort and function. Another misconception is that rest is always best. While short-term rest can help after an injury, prolonged inactivity may weaken muscles and lead to more stiffness. Gentle movement is usually more helpful.

It is also worth noting that not all hip pain comes from the hip joint itself. Sometimes the source is the lower back or pelvis, and treatment needs to be directed accordingly.

The Mental and Emotional Impact

Chronic pain can take a toll on your mental health. Feeling restricted, tired or frustrated is entirely natural when pain interferes with your lifestyle. Sleep disturbance and reduced activity may affect mood, confidence and wellbeing. Acknowledging this emotional impact is important. Talking to a GP, seeking support from family and friends, or speaking with a counsellor can help you cope with the emotional side of long-term pain.

Mindfulness, pacing yourself and maintaining gentle physical activity can all support both body and mind. Pain management programmes, offered by some NHS services, may also be available to help you build coping strategies.

Final Thoughts

Hip pain can be uncomfortable and limiting, but it is often manageable with the right support and care. Understanding the cause of your discomfort, staying active, and seeking treatment when needed can make a real difference to your quality of life. Whether it’s caused by arthritis, injury or strain, there are many options available to relieve pain, improve movement and support recovery.

If you’re unsure why your hip hurts, or if it’s affecting your daily life, speak to your GP. Early diagnosis and treatment give you the best chance of feeling better sooner. With the right approach, many people find lasting relief and are able to return to a full and active life.