Ways to Reduce and Cope with Hip Pain

I have experienced hip pain on and off for coming up to 18 months I think. As someone who has never had pain outside childbirth, this came as a sudden shock. I would suddenly get extreme pain particularly in my right hip. I thought it must be part of my multiple sclerosis so checked with my MS team and my GP. Their best guess is that it is just age-related. Since moving to the seaside in April, it has practically disappeared but has showed up again on the move from summer to autumn. Here is what I have learned about ways to reduce and cope with hip pain.

11 ways to reduce and cope with hip pain.

1. Keep Moving

When you’re in pain, resting can seem like the obvious solution. However, gentle movement often helps keep joints flexible and muscles strong. Walking, stretching, and low-impact activities can prevent stiffness and improve mobility.

The key is finding the right balance between activity and rest.

I made the mistake of resting all the time and avoiding walks which it turns out made things much worse.

2. Try Gentle Exercise

Swimming, water aerobics, yoga, and cycling can be easier on the hips than high-impact activities such as running. Exercise helps strengthen the muscles that support your hips, reducing pressure on the joint itself.

Always chat to your GP, start slowly and stop if an activity significantly increases your pain.

I would like to join some sort of light exercise class and these are available locally so there’s an action point.

3. Maintain a Healthy Weight

Extra body weight places additional stress on the hip joints. Even a small amount of weight loss can reduce pressure on the hips and help lessen discomfort over time.

Focus on gradual, sustainable lifestyle changes rather than quick fixes.

I know I carry too much weight and that cannot be helping me. I have made some recent changes and family members are keeping a bit of an eye on me in that regard too.

4. Use Heat and Cold Therapy

A hot water bottle, heated wheat bag, or warm bath may help ease stiffness and relax tense muscles.

Cold packs can be useful for reducing inflammation and numbing pain after activity or when symptoms flare up.

Many people find alternating between heat and cold provides the greatest relief.

Methinks action point two is to get a heated wheat bag.

5. Improve Your Posture

Poor posture can put extra strain on your hips and lower back. Pay attention to how you sit, stand, and walk throughout the day.

Using supportive chairs and avoiding long periods in the same position may help reduce discomfort.

I don’t think I have ever had great posture partly because I have played small and tried to shrink too much. My late dad used to tell me to put my shoulders back but I am not sure I listened.

6. Wear Supportive Footwear

Your feet, knees, and hips work together. Unsupportive footwear can affect the way you walk and increase stress on your hips.

Choose comfortable shoes that provide good support and cushioning, especially if you spend a lot of time on your feet.

I get this one right as my dad also told me the pressure we put on our legs and feet by giving in to fashion trends.

7. Stretch Regularly

Tight muscles around the hips can contribute to pain and reduced flexibility. Gentle stretches can improve your range of motion and ease tension.

Consider stretching your hip flexors, hamstrings, glutes, and lower back, preferably after warming up your muscles.

There’s a lot to be said for getting to know your body.

8. Review Your Sleeping Position

Hip pain can often feel worse at night. Sleeping with a pillow between your knees when lying on your side, or under your knees when lying on your back, may help keep your body aligned and reduce pressure on your hips. One to try.

A supportive mattress can also make a difference. I think poor mattresses in the past may have taken a toll. I don’t compromise on such stuff these days.

9. Consider Mobility Aids

Using a walking stick, handrail, or other mobility aid can improve stability and reduce stress on a painful hip.

There is no shame in using equipment that helps you stay active and independent. There are some funky and affordable walking sticks on sale in charity shops. You can ask the council to look into your mobility needs too.

10. Manage Stress and Fatigue

Pain and stress often feed into each other. When you’re tired, anxious, or overwhelmed, pain can feel more intense.

Relaxation techniques, mindfulness, deep breathing, and pacing your activities can all help you cope with ongoing discomfort.

Fatigue is probably the way multiple sclerosis immobilises me most so this is an interesting link. I have new medication to pick up from the pharmacy tomorrow.

11. Speak to a Healthcare Professional

If hip pain is persistent, worsening, or affecting your daily life, it’s important to seek medical advice. A GP, physiotherapist, or specialist can help identify the cause and recommend the most suitable treatment plan.

Early intervention may prevent problems from becoming more severe.

I think you have to be assertive though and not let medical professionals fob you off.

Final Thoughts

Living with hip pain can be frustrating, but there are many ways to manage symptoms and stay active. Small changes, such as gentle exercise, better posture, supportive footwear, and improved sleep habits, can add up to make a significant difference over time.

Most importantly, be kind to yourself. Managing a long-term health condition or ongoing pain is not about pushing through at all costs. It’s about finding strategies that help you continue doing the things that matter most to you.

Have you found a way to cope with hip pain that works for you? Share your experiences in the comments below.