3 Simple Ways To Relieve Hip Pain Right At Home

 

If you suffer from pain in your hips, you know how debilitating it can be. But it’s important to note that you may not experience hip pain in the same way or for the same reasons as someone else you know. Hip pain, in particular, can actually be quite complex; you might feel it right in your joint, while others experience discomfort in their thigh or groin. That’s why experts recommend that if you’re experiencing chronic pain in your hips, you should see your physician or pursue physical therapy treatments. However, there are actually ways you may be able to alleviate your pain right at home. Here are just a few ideas to help you get started.

1. Switch up your sleeping position
   Sleeping can be a pain — literally — if you have hip problems. Certain positions won’t work because they cause too much strain in those areas. But there are actually a couple of sleeping positions that experts say will reduce the chance of re-injuring the hip joint. One is to sleep on your side (the one that’s unaffected by hip pain) with a pillow between your knees. The other is to sleep on your pack with your legs spread apart. Adjusting to an entirely new sleeping position can be challenging at first, but you’ll likely find it’s more comfortable in the long run.
2. Start the morning with stretches
   You may be hesitant to start your morning with stretches, especially since your muscles will be tight (and therefore, painful) at first. But it can really help limber up your body and provide relief, particularly if you have bursitis pain. Many people find that hip rotations and flexes, along with muscle activation techniques, are helpful. Not only will beginning the day in this way warm up your muscles and relieve pain, but it can give you more energy overall and may even help you sleep better at night.
3. Address your diet
   Believe it or not, what you eat (and what you don’t eat) might be impacting the pain in your hips. In general, you should avoid consuming omega-6 fatty acids, which can be found in fast food, chips, baked goods, and even crackers. Try to limit processed foods as much as you can and look on the label for trans fats, saturated fats, and hydrogenated oils. If it lists them, ditch them. You may want to restrict high-fat dairy products and red meat, as well. Instead, eat foods with omega-3 fatty acids, like salmon, tuna, broccoli, olive oil, walnuts, and pecans. You should also eat more whole grains (be sure to check the label to make sure they aren’t actually refined!). These foods can all reduce inflammation, which can provide some much-needed pain relief.

These tips can be great as a supplement to the medical care you’re already receiving or as a good starting point if your hip pain is relatively new. Keep in mind that you should still see your doctor or physical therapist if you suffer from consistent or worsening hip pain and follow all recommendations from your medical professional.