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People want to reduce hip pain as it stops them from doing several daily activities or the activities they love doing.

Hip pain is considered one of the most common joint pains, especially in old age.

According to studies, around 50% of old age people suffer from hip pain as bones naturally lose strength and density after the age of thirty.

However, there is no definite cause of hip pain. But the Hip Replacement Doctor in Pune states some of the common causes of hip pain, including:

  • Arthritis.
  • Osteonecrosis.
  • Fracture in the hip joint.
  • Hip labral tear.
  • Inguinal hernia.
  • Snapping hip syndrome.

Thus, these are the common causes of hip pain that you should know.

So, you know the causes, now let’s head to the ways to reduce hip pain!

4 Ways to Reduce Hip Pain

There are various ways to reduce hip pain, including:

#1. Lose Weight

If you’re overweight and suffer from chronic hip pain, losing weight can be one of the best ways to reduce hip pain.

As hip joints bear most of our upper body weight, putting some extra weight on them can lead to hip pain.

Research states that if you’re 20 pounds extra, you put 100 pounds of pressure on your hip joints, especially by doing activities like walking, running, etc.

In addition, the research also states that extra weight can increase the risk of arthritis.

So, if you still think, can losing weight reduce hip pain?

Then the answer is yes, losing weight can reduce hip pain, even in old age.

However, losing weight can’t repair the damage, but it can reduce the progression of the disease and the risk of arthritis.

#2. Try Out Exercises

Professionals say that practicing regular exercise can be the best thing to reduce hip pain or get rid of hip pain for life.

Yet many people think the opposite if it, i.e., exercises or any physical activities can increase the pain.

But this is not completely correct!

There are some exercises that may increase pain in the hip joints, such as hip flexion workouts, deep squats and lunges standing exercises, and so on.

In contrast, there is some exercise for hip pain and lower back that can help to reduce hip pain are:

  • Hip rotation exercise (both External and Double).
  • Gentle cycling for 10-20 minutes (depending on your strength).
  • Half-squats.
  • Hip and lower back stretch.
  • Hip flexion.
  • Fire hydrant.
  • Hip extension.
  • Butterfly stretch.
  • Leg swings.

Thus, these are some of the hip pain exercises that can also be one of the best hip pain treatments at home.

But before considering any of these exercises, you must consult the best Orthopedic Doctor in Maharashtra for proper diagnosis.

After proper diagnosis, the doctor will suggest you the best form of exercise to reduce pain.

#3. Apply Heat or Cold

Applying heat or cold therapy to the area where you feel pain is a simple and easy treatment for hip pain.

However, people often confuse whether heat is better or cold is better to reduce hip joint pain.

So, to make them clear, here we’ll discuss both heat and cold therapy to treat hip pain.

Let’s start with heat therapy!

Heat therapy is beneficial for reducing stiffness and soreness and also for making muscles relaxed around your hip joints.

In addition, it also helps to improve blood circulation, which can further lead to a better range of motion and fast recovery.

On the other hand, cold therapy is used to reduce inflammation and stiffness (a major cause of arthritis or joint pain).

Furthermore, it also helps to reduce the swelling in joints that leads to lower pain.

Thus, applying both heat and cold is beneficial in reducing hip pain.

Note: Never apply heat or cold directly to the skin; use a pack or some towel to do so.

#4. Medication

Some over-the-counter (OTC) medications like acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), and more can help to reduce pain in hip joint.

However, these hip pain medications are not a permanent solution but can help you reduce hip pain for a particular period of time.

Doctors usually prescribe these painkillers medicine if a person feels severe pain; otherwise, they aren’t recommended as it isn’t good for health.

Research has shown that prolong use of painkillers can lead to severe heart disease, and even a few days of use can cause some diseases like constipation, bloating, etc.

Thus, before taking any OTC medication (painkillers), you must consult a doctor for prescription and dosage.

Hence, these are the best ways to reduce hip pain. And these ways can be the best hip pain treatment at home.

Note: All these tips are beneficial for little or mild hip pain, but in severe conditions, a person must consult a doctor for medical treatment for hip pain.


Hip pain is one of the most common pains in the joints that can be caused by various reasons.

Also, it is a chronic pain that usually occurs in old age as the bone density and strength decrease.

Thus, if you’re suffering from it and want to reduce it, you can follow the best tips to reduce hip pain that is mentioned above.

You can also read: When You Need a Hip Replacement?