10 Ways to Beat Hip Pain (In Under 10 Minutes a Day)

10 Ways to Beat Hip Pain (In Under 10 Minutes a Day)

hip painHealth

Hip pain is not only distracting, it disrupts your life and your ability to do the things you love.  If you’ve wondered how to get rid of your hip pain, look no further. Here’s a list of the best ways to beat your hip pain in short order.

Hip pain is common. Depending upon where your hip hurts, gives you a clue how to help ease your pain. Hip pain on the outside of your hip, thigh, and butt is caused by muscles, ligaments, tendons, and soft tissues near the hip joint.  Hip pain caused by the disease may show up in other parts of your body, as well as your hips. Some of these conditions include bursitis, osteoarthritis, or rheumatoid arthritis. Also, your hip pain may stem from back pain.

10 Tips to Beat Hip Pain

Regardless of the cause of your inflammation and pain, here are ten home remedies that can help alleviate it.

1 – Knee stretches ease hip pain

Stretching improves blood circulation, reduces tension in your muscles and spine. If your hips are in pain, you can stretch to find relief from pain especially pain caused by back muscle pain.

Knee lift stretches



  • Lie on our back on the floor. Spread your legs out on the floor.
  • Gently Keep your left leg straight, then pull up your right knee towards your chest.
  • With your hands on your right knee, pull it up slowly towards your chest.
  • Hold for 15 seconds.
  • Let go of your right knee and slowly lower it back on the floor.
  • Repeat with your left knee.

2 – After exercise hip stretch

After you exercise, be sure to cool down by walking around for a few minutes. This allows your muscles to begin to relax.

 How to do the hip stretch

Stand with your right side towards the wall. Lay your right hand on the wall and bend your right elbow a bit. Put your left foot over your right foot. Keep your right leg straight as possible, bend your leg, and slowly move your right hip towards the wall and hold the stretch. Relax and then do the other side.



3 – The best type of exercise for hip pain

It seems counterintuitive, but it’s important to keep moving even if you have hip pain. Just be sure not to do high impact exercises until your hips are feeling better. Low impact exercise keeps you limber and strengthens your muscles in our hip area Here are safe hip exercises to do to ease your hip pain without causing more damage.

  • Walking around in 3 foot part of a swimming pool. You’ll get resistance from the water without putting too much pressure on your hips.
  • Walk on flat surfaces, not uneven surfaces where your hips get too much impact.
  • Swimming is a great exercise. Kick less hard than you normally would to protect your hips.
  • Ride a bike outside or a stationary bike inside
  • Yoga
  • Upper body exercises with weights

4 – Eat an anti-inflammatory diet

Studies show that chronic disease is controlled by inflammation. Keeping the right balance of macronutrients and Omega 3 and 6 fatty acids can change how your genes respond to inflammation. Here is a list of anti-inflammatory foods you can eat to help ease your hip pain.

  • Oily fish- salmon, fresh tuna, mackerel or sardines are all high in omega-3 which fight inflammation and build up your immune system.
  • Healthy oils- Olive oil has a large amount of oleocanthal which is similar to nonsteroidal anti-inflammatory drugs or NSAIDs. Other healthy oils include avocado oil and safflower oil.
  • Leafy greens-Kale, spinach, and collard greens are packed with folate and folic acid boosts your immune system so you can better fight off infections.
  • Dairy-Eating healthy dairy products like cheese, yogurt and milk boost your calcium and vitamin D. These vitamins are important not to help your bones get stronger, which helps you fight pain.
  • Green tea-Green tea contains polyphenols which slow down inflammation and help heals cartilage damage.
  • Nuts and seeds-Nuts and seeds have calcium, magnesium, zinc, vitamin E, and lots of fiber. These minerals and vitamins boost your immune system so you can heal from hip injuries.

5 – RICE method

The acronym RICE is a well-known rule of thumb for pain in your body. If you are experiencing hip pain, follow the RICE steps to allow your hip to heal and get stronger.

  • Rest-Resting is sometimes the hardest thing to do, especially if you love exercising. You don’t need to stop forever, just take a break from all exercises for anywhere from 24 to 48 hours.
  • Ice-Apply ice packs on your hip to reduce inflammation. If you have a lot of hip pain, ice several times a day.
  • Compression-Compression means wrapping a bandage around your injury. Wrapping your hip sounds weird, but it can feel good to have the extra support in your hip area.
  • Elevate- Elevate your hips when you sit down. This gives your hip rest without pressure being applied to them.

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6 – Drinks that can ease hip pain

Staying hydrated is essential when you’re fighting joint pain of any kind. Water, of course, is one of the most efficient hydrating fluids. Water helps your cell production, aids your kidneys, and improves your immune system. You should drink 8 to 10 glasses of water every day to keep your joints lubricated and functioning at their best. Other fluids that can help ease joint and hip pain include



  • Green tea, black tea, and white teas-These plant-based teas contain polyphenols that are known to diminish inflammation.
  • Milk-Your mother was right, milk is good for you. It’s high in calcium and vitamin D, both important for your bones to stay strong and to fight off joint deterioration.
  • Fresh juices-Orange, pineapple, tomato, and carrot juices are loaded with vitamin antioxidants to fight off the free radicals which cause inflammation in our body.

7 – Change your sleeping position

If you suffer from hip pain, it may be helpful to change the way you sleep. Try repositioning yourself. Don’t sleep on your side where you have hip pain. Use a wedge pillow underneath your hips to relieve pressure off them. Or put a pillow between your legs to lower the stress on your hips. You can also try putting a pillow under your knees to remove pressure and pain off of your hips.

8 – Massage

A massage can help beat your hip pain by a soothing massage. Massages relax your muscles, inspire healthy circulation, as well as releases endorphins that make you feel happier and healthier. Get a massage once a week to experience relief from pain and help your body heal.

9 – Essential oils

Essential oils provide so many helpful benefits. One benefit is pain relief and healing.  Here are some top essential oils for pain relief.

Lavender oil-Lavender oil’s sweetness is relaxing, and it’ proven to reduce stress and anxiety and help you sleep better. Lavender oil can also reduce inflammation around our joints.



Eucalyptus oil- This is a pungent smelling oil that relieves joint and muscle pain. It has a refreshing and cool effect that warms your muscles and joints. This oil also can lower your stress and help get rid of your pain.

Rosemary oil- This oil has strong antioxidants to help reduce pain and inflammation.

10 – Herbal remedies

Herbs can also help you beat your hip pain naturally. Here are a few to try.

  • Ginger is a warm medical herb that’s been used in Chinese medicine for hundreds of years. It stimulates blood circulation which helps heal your tissues, muscles, and joints. Whether you drink it as a tea or use it in cooking, ginger is an essential herb to keep in your pantry for beating your hip pain.
  • Turmeric has proven anti-inflammatory properties. Researchers found that turmeric fights pain, helps brain function, and strengthens your immune system. Sprinkle turmeric on your popcorn, use it in when you sauteed veggies or create a soothing cup of turmeric tea to help relieve your hip pain.
  • Willow bark is an herb used for centuries to ease inflammation. It’s proven to reduce pain. Centuries ago, people chewed the bark of the willow tree to reduce pain. Today, you can take it orally as a tablet or drink it as a tea. Willow bark must be taken in small doses due to its blood-thinning abilities. Be sure to tell your doctor if you’re taking willow bark prior to any surgeries or medical procedures.
  • Cat’s claw is another anti-inflammatory herb. Cat’s claw can reduce swelling from arthritis. It comes from a tropical vine and has been used for centuries to boost the immune system. Some people have found amazing relief from this herb for arthritis, but others feel it overstimulates the immune system in some people, giving them more arthritic pain. It’s worth a try to see it helps you find some relief from your hip inflammation and pain.

hip pain
Final Thoughts on Overcoming Hip Pain and Leading a Fuller Life

Hip pain disrupts your ability to do life. Fortunately, there are many natural ways to find relief from your hip pain. Whether you choose to stretch, gentle exercises, natural essential oils or herbs, it’s worth trying some of these. Eating a healthy diet of anti-inflammatory type foods can also help. Hip pain doesn’t need to get you down. Hopefully, these suggestions will be exactly what you need to beat your hip pain.



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