How to relieve hip pain

Hip pain can significantly impact a person’s quality of life, making even the simplest of daily tasks a challenge. It may affect you while standing, walking or exercising, or even during the night. While it’s most common in older adults, people of all ages can experience painful hips – from athletes to those recovering from injuries. 

Fortunately, there are things you can do to help manage your pain and improve your overall comfort and mobility. In this guide, we’ll share our top tips on how to relieve hip pain and explore various aids that can help.

Common causes of hip pain

Painful hips can be a symptom of a wide variety of medical conditions. To have the best chance of managing your pain, it’s essential to understand the underlying cause. Some of the most common reasons for hip pain include:

• Osteoarthritis: a degenerative joint disease causing cartilage breakdown, inflammation and stiffness
• Rheumatoid arthritis: an autoimmune disorder associated with joint pain and swelling 
• Bursitis: inflammation of the fluid-filled bursa sacs that cushion the hip joint
• Tendonitis: irritation and inflammation of the tendons in the hip area
• Injuries: fractures, strains and sprains in the hip area

Osteoarthritis, in particular, is a common culprit of hip pain and stiffness in adults aged 45 and over. But regardless of the cause, hip pain can affect a person’s life in many ways, from disrupting sleep to interfering with exercise and daily activities.

Managing hip pain when walking

For many people who live with hip pain, walking can be particularly difficult. Those with osteoarthritis, for example, often find that the pain gets worse the more they walk and move the joint. In most cases, it’s best to keep moving if you can – but avoid straining your hip with strenuous activity.

Over-the-counter painkillers, such as paracetamol and ibuprofen, can sometimes ease hip pain that occurs with walking. Wearing comfortable, supportive shoes and practising gentle hip stretching exercises can also help. You can also try applying an ice pack wrapped in a towel to the painful area before and after walking.

Mobility aids, such as walking sticks, can be particularly useful for managing hip pain while walking and staying active. These are designed to reduce the load and strain on the affected joint.

How to use a walking stick for hip pain

Walking sticks and canes can be invaluable tools for those with hip pain. By transferring some of your weight onto the stick, you can alleviate the pressure on your hip joint, reducing strain and discomfort. 

Look for a sturdy walking stick with an ergonomic handle that provides a comfortable grip and helps distribute your weight evenly. You might also consider using a tripod or quad base walking stick for added stability and support.

When using a walking stick for hip pain, first adjust it to the correct height. The top of the stick or cane should come level with your hip bone. Hold the stick in the opposite hand – for example, if your right hip hurts, hold it in your left hand. 

Move the stick forward with your affected leg, making sure the stick touches the ground just before your foot. Then, follow with your other leg.

How to relieve hip pain while sleeping

Hip pain can often be exacerbated at night, making it difficult to find a comfortable sleeping position and disrupting your rest. Sometimes, the discomfort may be so bad that it wakes you up. This is particularly common in people who sleep on their side. For those with rheumatoid arthritis, hip pain can also worsen during the night due to inactivity causing stiffness in the joint.

Investing in a high-quality mattress or mattress topper can help ease and prevent nighttime hip pain. It’s also important to find a sleeping position that reduces pressure on your affected hip. There are several bedroom aids that can assist with this.

Positioning and comfort aids

Positioning and comfort aids can help distribute your weight evenly and lessen the pressure on your affected joint. They are designed to support your legs, hips, and back in a comfortable position, minimising pain and helping you sleep for longer. For example:

• Leg pillows: These can be placed between your knees when sleeping on your side. They help to maintain proper spinal alignment and prevent your legs from crossing or twisting, which can exacerbate hip pain
• T roll positioning aids: These are designed to provide support when lying on your back, and can help prevent you from rolling onto your side while sleeping
• Wedge cushions: These can be used to elevate your legs or torso, promoting better circulation and reducing overall strain on joints and ligaments 

Visit Complete Care Shop today to explore our full range of positioning aids and walking aids for hip pain. You can also reach out to our Occupational Therapists for free, expert advice on choosing the right products for your needs.