How to Relieve Arthritis Pain in the Hip: Natural & Effective Solutions
Discover proven ways to relieve arthritis pain in the hip. Explore exercises, lifestyle changes, and top products that provide lasting comfort.
Understanding Hip Arthritis Pain
Arthritis in the hip can feel like a constant, deep ache or stabbing pain that affects your ability to walk, sleep, and perform daily activities. Most commonly caused by osteoarthritis, this condition involves cartilage breakdown that leads to bone-on-bone friction in the hip joint.
According to the CDC, millions of adults suffer from hip arthritis, especially those over 50. But the good news is: relief is possible—and it doesn’t always require medication or surgery.
Common Symptoms of Hip Arthritis
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- Persistent stiffness in the groin, thigh, or buttocks
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- Pain during or after movement
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- Clicking or grinding sounds in the hip
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- Reduced range of motion
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- Difficulty putting on shoes or walking up stairs
1. Start with Gentle Hip Exercises
Exercise is one of the most powerful tools for managing arthritis. It helps lubricate the joint, improve flexibility, and reduce inflammation.
Top 3 Exercises for Hip Arthritis:
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- Seated Marches: Sit in a sturdy chair and slowly lift one knee at a time like you’re marching. This improves circulation and strengthens hip flexors.
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- Standing Hip Extensions: Hold onto a chair and extend one leg backward slowly. Repeat 10 times per leg.
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- Butterfly Stretch: Sit on the floor, bring the soles of your feet together, and gently press your knees toward the floor.
Related: Top 5 Pain Relief Gels for Everyday Aches →
2. Apply Heat and Cold Therapy
Alternating between heat and cold packs can significantly reduce inflammation and stiffness.
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- Cold Therapy helps numb sharp pain and reduce swelling.
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- Heat Therapy relaxes tight muscles and improves blood flow.
💡 Use cold packs for 15–20 minutes after activity, and heat in the morning to loosen joints.
Affiliate Pick: REVIX Reusable Ice Pack for Hip – Gel-based design wraps comfortably around the hip.
3. Improve Your Sleep Position
Believe it or not, how you sleep can worsen or relieve your arthritis pain.
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- Sleep on your back or side with a pillow between your knees
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- Use a medium-firm mattress for hip support
4. Lose Excess Weight
Every extra pound adds pressure to your hips. Research shows that losing just 10–15 pounds can significantly reduce arthritis pain and improve mobility.
5. Use Assistive Tools at Home
Little changes can reduce strain on your hip and help you move easier.
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- Grabbers or reachers to avoid bending
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- Shower chairs for stability
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- Raised toilet seats
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- Orthopedic seat cushions
Affiliate Pick: ComfiLife Gel Enhanced Seat Cushion – Great for long periods of sitting.
6. Take Joint-Supporting Supplements
Several over-the-counter supplements may reduce inflammation and promote cartilage health, such as:
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- Glucosamine + Chondroitin
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- Turmeric (Curcumin)
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- Omega-3 Fatty Acids
7. Try TENS Therapy for Hip Pain
A TENS unit delivers low-voltage electrical currents to relieve pain naturally. It’s safe, non-invasive, and effective for daily use.
8. Invest in Supportive Footwear
Your shoes impact hip alignment. Choose low-heeled, cushioned shoes with good arch support.
9. Modify Your Daily Movements
Reduce repetitive strain with smarter movements:
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- Use both hands when lifting
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- Swivel your body instead of twisting
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- Take frequent activity breaks
10. When to See a Doctor
If pain worsens despite home care, consult a professional. Options may include cortisone injections, physical therapy, or surgery.
Final Thoughts: You Can Live Comfortably with Hip Arthritis
Relief comes from consistent effort. Use the tips above to reduce pain, regain mobility, and restore comfort.
