How to Get Rid of Hip Pain


Suffering from incessant hip pain for quite some time now? Feel like you won’t be able to move even an inch without hurting your hip and triggering another bout of pain that shoots up from your hip throughout the entire body?

And now, you just want to know how to get rid of hip pain?

Well, you have come to the right place. Here, you will find all you need to know about hip pain, including its causes, symptoms and some simple home remedies that can help you take care of the pain naturally.

What is Hip Pain? What Triggers it?

Hip pain can be defined as the pain that is experienced in and around the hip area. The hip is where the body’s largest joint is located. Although this joint (called the ball-and-socket joint) has been designed for wear and tear, there are chances the cartilage that protects the hip bone inside the socket, can become damaged with time.

With age, the tendons and muscles surrounding the hip also tend to get worn out due to overuse. This, in turn, can lead to mild to very severe pain in the hips that can prevent you from remaining in the same position for an extended period of time.

There are numerous causes for hip pain, with arthritis conditions like rheumatoid arthritis and osteoarthritis leading the list. A weakened bone structure in elderly individuals can also lead to hip fractures, thus causing immense pain in the region.

An overworked, worn out bursitis can also cause hip pain in individuals while muscle tears causes by strain or injury can also cause pain in and around the hip. And then, we have other conditions like cancerous tumors that can spread to the bone and end up causing severe hip pain.

Common Symptoms of Hip Pain

The most common symptoms you can expect with hip pain is of course mild to severe pain which can be concentrated on or distributed along the hip, thigh, groin, inner hip joint, outer hip joint and the buttocks.

Many individuals with hip pain also experience reduced range of motion owing to the pain and can develop a limp over a period of time.

Natural Remedies to Get Rid of Hip Pain

Fortunately, there are plenty of natural remedies that would offer immense relief from hip pain, thus saving you the trouble of having to take medications to treat the condition. Accordingly, here are some of the most common home remedies recommended for hip pain.

The RICE Home Remedy for Hip Pain Relief

Almost every other person you meet will recommend RICE as the first and one of the most effective home remedies for hip pain. So let’s take a look at this remedy before moving on to the other ones.

The RICE remedy for hip pain consists of four essential elements, Rest, Ice, Compression and Elevation.

Part I: Rest

The first part of the RICE remedy involves taking as much rest as you can while ensuring that excess strain is not placed on the hip region.

You would need to stop doing all the activities that can aggravate the hip pain and probably take proper rest for at least 48 hours until the pain subsides.

Part II: Ice

Doctors recommend placing an ice pack on the paining area of the hip to reduce the inflammation in the region. Depending on the severity of the hip pain, you would need to opt for this remedy at least 4-5 times a day for relief.

What you need:

  • Ice cubes – packed together in a frozen bag (or)
  • Frozen peas – a bag
  • Towel

What you need to do:

  1. Wrap the towel around the ice cubes or frozen peas bag.
  2. Place the bag on the area where you feel the most pain.
  3. Keep the bag in the place for about 15 seconds and remove it.
  4. Repeat this process for about 15 minutes at regular intervals throughout the day to reduce the hip pain.

Note: Don’t forget to wrap the ice cube bag or the frozen peas bag with the towel as the extreme cold can otherwise irritate the skin.

Part III: Compression

If you have hip pain, you will most likely be advised to wear a compression bandage around the hip to ease the inflammation and pain.

What you need:

  • Thick ace bandage – 1

What you need to do:

  1. Wrap the bandage tightly around the hip and the pelvis region.
  2. Wait for about an hour or so before removing the bandage.
  3. Wear this bandage when you go to sleep every night for a couple of days until the pain in the hip r

Part IV: Elevation

The fourth part of the RICE hip pain remedy deals with keeping the hip and pelvis region in an elevated position for an extended period of time. This would effectively reduce the inflammation in the hip and joints, plus reducing the pain considerably.

What you need to do:

  1. Simply lie down with your feet elevated.
  2. Alternatively, lie down in a recliner and rest your feet on a high rise stool.
  3. Maintain this position for about half an hour or so.
  4. Repeat the process for at least 4-5 times a day to get rid of hip pain.

Heat as an Effective Home Remedy for Hip Pain

Arthritis can lead to severe pain in the hip joint. Sometimes, all it would need is some heat to reduce this arthritis hip pain. While a hot shower can help you relax your joints and ease the inflammation, a hot press can work better in offering you instant relief by fixing the hip pain issue.

What you need:

  • Hot water – a bowl
  • Soft towel

What you need to do:

  1. Soak the towel in hot water and squeeze out the excess water.
  2. Place this towel on the hip and pelvis region for about 10 seconds.
  3. Wait for about 5 seconds and place the towel on the hip again for another 10 seconds.
  4. Follow this remedy for at least 10 minutes, soaking the towel in hot water at regular intervals in between.
  5. Repeat this process at least 4-5 times a day to get relief from the constant hip pain.

Note: Do not follow this remedy if your hip pain is caused by bursitis as it can aggravate the condition instead of healing it.

Use Epsom Salt to Relieve Hip Pain

An Epsom salt bath can do great wonders for your body. In addition to relaxing the muscles and joints, the magnesium in the salt can help reduce inflammation in and around the hip joint, thus providing you with relief from hip pain for extended intervals.

What you need:

  • Epsom salt – 5 tbsp
  • Warm water – a bathtub

What you need to water:

  1. Mix the Epsom salt in the warm water of the bathtub.
  2. Soak in this water for about 10-15 minutes every day to get relief from the pain in the lower back and the hip.

Foods to Combat Hip Pain

Another way to get rid of that constant hip pain would be to eat certain foods that would help reduce inflammation and pain in the hip and pelvis region effectively. Some foods that would come to your rescue, in this case, would be:


CarrotCarrots offer a healthy way to combat the hip pain caused by conditions like rheumatoid arthritis and osteoarthritis.

What you need to do:

  • All it would take for you is one carrot a day to keep that osteoarthritis hip pain away. So either munch few carrots or drink carrot juice every day to treat pain in the hip and pelvic region.

Papaya Seeds

papayaPapaya seeds are known to have a soothing effect on the joints of the body. They help reduce inflammation in the joints, thus help relieving the hip pain that follows it.

What you need:

  • Dried papaya seeds – 2 tsp
  • Water – 1 cup

What you need to do:

  1. Boil the papaya seeds in the water for about 5 minutes.
  2. Let the mixture cool down and then strain it to remove the seeds.
  3. Drink this solution first thing every morning to reduce hip pain and improve your mobility.

Foods Rich in Vitamin D

With age, the body tends to lose out on essential nutrients like Vitamin D, which support the joints.

If you find yourself suffering from constant hip pain, chances are you may be suffering from a vitamin deficiency as well. So consider increasing your dose of Vitamin D to treat the condition.

What you need to do:

  1. Grab your share of the morning sunlight and let your skin absorb some Vitamin D as the sunrays fall on your body.
  2. You can also include a lot of Vitamin D-rich foods in your regular diet to achieve quick results.
  3. Some excellent choices would include fatty fishes like tuna, salmon and mackerel, dairy products, eggs, orange juice, beef liver, soy milk, etc.

Oils to Help Reduce Hip Pain

Studies have revealed that massaging the affected area with oil on a daily basis can bring down the inflammation and pain at the joints as well as on the hip area to a great level. You can use either olive oil or castor oil for the same purpose.

Olive Oil

Olive OilMassaging some olive oil on the hip and pelvic regions first thing in the morning will give you immense relief from chronic hip pain. It will also increase your mobility considerably.

What you need:

  • Pure olive oil – 2 tsp
  • Washcloth

What you need to do:

  1. Apply the olive oil on the area of the hip where you experience severe pain.
  2. Rub the oil gently and then massage the area with deep, circular motions.
  3. Continue massaging until the oil is absorbed by the skin completely.
  4. Wait for about 15 minutes and wipe off the oil with a washcloth.

Castor Oil

Castor OilLike olive oil, castor oil is known to reduce the inflammation and pain in the hip joints.

What you need:

  • Castor oil – 1 tsp
  • Washcloth

What you need to do:

  1. Pour the castor oil on the washcloth.
  2. Place the washcloth on the affected area and wait for about 10 minutes.
  3. Repeat this remedy once in the morning and night to get extended relief from hip pain.

Herbs that Can Treat Hip Pain Effectively

Doctors often recommend a number of herbal remedies for hip pain treatment in individuals. Accordingly, here are some herbs that can be of use to you when treating the condition.

Devil’s Claw

Devil’s claw contains powerful analgesic, anti-inflammatory and anti-arthritic properties that help treat hip pain as well as other musculoskeletal disorders effectively.

What you need to do:

  • Devils claw root (powdered form) – 4 to 5 grams
  • Water – 1 cup

What you need to do:

  1. Boil the water and soak the devil’s claw root powder in it.
  2. Let it steep for about 10 minutes.
  3. Strain the mixture and drink it when cool.
  4. Follow this remedy once every day to treat pain and inflammation in the hip joint effectively.

Note: Do not follow this remedy if you have gastric or duodenal ulcer.

Daemia Extensa

The leaves of the daemia extensa plant are known to contain medicinal properties that can treat a number of conditions in individuals, including hip pain.

What you need:

  • Daemia extensa leaves – a handful
  • Cooking oil – 1 tsp
  • Water – 1 tsp
  • Cold washcloth

What you need to do:

  1. Clean the leaves to remove the residue.
  2. Fry them in a pan with the oil for about 5 minutes.
  3. Crush the fried leaves in a blender along with some water to form a paste.
  4. Apply this paste on the hip and pelvis regions.
  5. Wait for about 10 minutes and wipe it off with a cold washcloth.
  6. Repeat this remedy twice a day to get rid of constant hip pain.

Mimosa Pudica

Also called as ‘sensitive plant’, mimosa pudiaca is frequently recommended for the treatment of hip pain owing to its potent anti-inflammatory properties.

What you need:

  • Mimosa pudica leaves – a handful
  • Water – 1 cup

What you need to do:

  1. Boil the leaves in the water for about 15 minutes.
  2. Strain the mixture and grind the leaves to form a paste.
  3. Apply this paste on the hip to get instant relief from the pain and inflammation in the area.
  4. Repeat this remedy once every day to treat sharp hip pain


TurmericTurmeric contains antiseptic properties that help it promote the quick healing of the joints in the body, including the hip joint. It has been proven to be extremely effective in reducing the inflammation and pain caused in the hip joint by rheumatoid arthritis.

Now do you want to know how to get rid of hip pain using turmeric? Read on to know the process.

What you need:

  • Turmeric powder – 1 tsp
  • Water – 2 to 3 drops
  • Washcloth

What you need to do:

  1. Mix the water and turmeric powder to form a thick paste.
  2. Apply this paste evenly on the inflamed region.
  3. Cover the paste with a washcloth and wait for 15 minutes.
  4. Wipe off the paste with the cloth afterwards.
  5. Repeat this remedy twice every day to get quick relief from deep hip pain.

[Also Read:Remedies For Neck and Shoulder Pain]


GingerGinger is one of those kitchen staples that can really come to your rescue in times of need. The herb is known for its potent anti-inflammatory properties that can reduce joint swelling in and around the hip effectively. Here are some ways in which you can use ginger to combat side, lower, and upper hip pain.

Method 1: Ginger Juice

Drinking a glass of this juice every day will surely relieve you of incessant knee and hip pain within a week.

What you need:

  • Ginger powder – 1 tbsp
  • Water – 1 cup

What you need to do:

  1. Mix the ginger powder in the water and stir nicely.
  2. Drink this juice every day for extended comfort and relief from knee and hip joint swelling and pain.

Method 2: Ginger Paste

Of course if you don’t like the taste of ginger, you can opt for this alternative instead.

What you need:

  • Fresh ginger – 3 inches
  • Water – 3 to 4 drops
  • Turmeric powder– a pinch
  • Washcloth

What you need to do:

  1. Grind the ginger and water to form a thick paste.
  2. Add the turmeric powder to it and mix well.
  3. Apply this paste evenly on the hip.
  4. Wait for about 10 minutes and wipe off the paste with a washcloth.
  5. Follow the remedy once every day for quick and desirable results against extreme hip pain.

Fight off Hip Pain with Apple Cider Vinegar

Apple Cider VinegarApple cider vinegar is considered as a miracle cure for a lot of medical conditions. Its anti-inflammatory properties make it a great choice for the treatment of pain and inflammation in the hip area.

What you need:

  • Apple cider vinegar – 2 tsp
  • Honey – 1 tbsp (for taste)

What you need to do:

  1. Mix the apple cider vinegar and honey nicely.
  2. Consume the mixture once every day to get rid of hip pain.

Green Tea to Help Reduce Hip Pain

Green TeaGreen tea contains potent anti-inflammatory properties that help reduce inflammation as well as severe hip pain. It has been found to be very effective in treating patients with arthritis.

What you need to do:

  1. Substitute your daily cup of regular tea with green tea.
  2. Consume the tea for a month or so.
  3. You will start noticing favorable results within a few days.

Soap Can Help Too

This might be a quirky remedy for hip pain. But those who have tested it, they swear by its effectiveness in treating even the most severe cases of hip joint inflammation and pain. So why not give it a try?

What you need:

  • Soap bar – any soap
  • An old sock

What you need to do:

  1. Put the soap bar inside the sock and place it directly on the hip and pelvis region.
  2. Wait for about 5 minutes. You will start to notice the pain ebb away.
  3. Repeat this remedy before retiring to bed in the night.
  4. You will able to sleep peacefully without worrying about the hip pain while sleeping.

Note: In addition to using your own soap bar, you can choose to buy readymade ‘bed soaps’ that are flatter than standard soaps and more comfortable to sleep on.

Exercises for Hip Pain

A little bit of exercising never hurt anybody. You can opt for simple exercises to improve the mobility in your hip joint, thus easing the hip pain that is caused due to sleeping, sitting, running, walking etc. Here are some hip pain relieving exercises that would be easy for you to follow on a daily basis.

Method 1: Wall Stretch

Stretches can help you remove locks in the joints that may be causing you the pain. Opt for simple stretching exercises that do not put too much strain on your body though.

What you need to do:

  1. Stand with your left side facing a wall. Place the left hand against the wall while bending the left elbow.
  2. Cross your right foot over your left foot, making sure you left leg remains straight and your right leg is slightly bent.
  3. Maintaining this stance, slowly move your left hip towards the wall.
  4. You will feel your left thigh and outer hip stretch as you do so.
  5. Maintain this stretched stance for 10 seconds.
  6. Now turn around and repeat the process with the right hip.
  7. Follow the process for about 15 minutes on a daily basis to get rid of both the right as well as the left hip pain.

Method 2: Hip Rotation Stretch

This stretching exercise will help you  to get rid of hip pain by relaxing your muscles and joints quickly.

What you need to do:

  1. Lie down on your back on the floor. Keep your arms by the sides of your body.
  2. Bend the right leg so that it’s foot remains flat on the ground as you do so.
  3. Keep your left leg straight on the ground.
  4. Maintaining this stance, start rotating the right leg slowly, moving it out and away from your body.
  5. Move the right leg as far away from the body as possible as you rotate it.
  6. Now hold the stretch at the position where you can move out your right leg no more.
  7. Keep this position for about 10 seconds.
  8. Follow the same procedure with the left leg.
  9. Repeat the stretches for 15 times for each leg to get rid of back and hip pain.

Method 3: Hip Flexion Stretch

Doing this stretch will reduce any pressure placed on the hip joint and allow it to move freely in its socket.

What you need to do:

  1. Lie down on your back on the floor.
  2. Keep the left leg straight on the ground and bend the right leg, while making sure that the right foot remains flat on the ground.
  3. Wrap your arms around the right leg and pull it towards your chest.
  4. Pull it as far as possible, stopping only when the pain becomes unbearable.
  5. Hold your right leg at this position for about 10 seconds and release.
  6. Now alternate with your left leg and follow the procedure for 15 times for each leg.
  7. Perform this exercise daily to relieve hip pain.

[Also Read:Home Remedies for Knee Pain]


Swimming and other water-based exercise are great ways to reduce inflammation and pain in the hip without placing too much pressure on the latter in the process.

What you need to do:

  1. Swim a few laps in the pool every morning.
  2. If that is too hard for you, drain out the water from the pool until it reaches your knee level.
  3. Walk in the shallow water from one corner of the pool to the other for about 10 times every day. This would ease knee and hip pain

Inner Thigh Strengthening Workout

This exercise will help you strengthen your inner thighs while helping support your hip to heal itself.

What you need to do:

  1. Lie down on your back on the floor and raise your knees with the feet placed firmly on the ground.
  2. Place a ball (one that is the same size as that of a kickball and is a bit hard to squeeze) between your knees.
  3. Squeeze the ball with your knees.
  4. Repeat this for about 10 counts to make 1 set.
  5. Follow it with 3 – 4 more sets on a daily basis to reduce hip pain.

Outer Thigh Strengthening Exercises

Exercising the outer thighs can prove to be very beneficial if your hip pain is triggered by arthritis. Not only would it reduce hip pain, but it would help promote mobility in the affected area as well.

What you need to do:

  1. Lie down on the floor on the side that is not paining.
  2. Raise the leg on the affected side (the side that has arthritis) to about 6 inches or so.
  3. Hold this position for about 5 seconds and lower the leg.
  4. Repeat this for about 10 counts for 1 set and follow it up with 3 more sets.

Note: Do not opt for this exercise if you have bursitis as it may aggravate the symptoms.

[Also Read:Home Remedies for Foot Pain]

General Tips to Reduce Hip Pain

Now that you know the different ways in which you can reduce hip pain naturally, here are some general tips that would come to your help when treating the condition.

  • Avoid Triggers: If you are suffering from severe hip pain, it is best considered to avoid the activities that trigger it. Activities like running, Pilates, heavy weight training, squats and certain yoga poses can aggravate hip pain. So stay away from them until you feel better.
  • Even when starting your regular routine afterwards, consider starting slow and then moving onto your workout routine. For instance, if you were jogging regularly, start with a brisk walk and then slowly move on to jogging instead of opting for the latter right away.
  • Lose Weight: If you have hip pain that is triggered by osteoarthritis which causes the cartilage in the joints to wear and tear, consider losing some weight. This will reduce the pressure placed on the joint, thus reducing the inflammation and pain in the region considerably.
  • Sleep on the Side: Make it a point to sleep on the side. This will reduce the pressure placed on the hip joint, thus allowing it to heal gradually. You can also keep a pillow in between your legs for added support.
  • When it comes to getting out of bed, don’t just jump out of the bed right away. Rather, turn around on one side and then get up gradually to reduce the pressure placed on your hip.
  • Choose the Right Shoes: You may be surprised to note that wearing the wrong shoes can lead to severe hip pain eventually. If you are already suffering from hip pain, consider tossing out your boots to get shoes that offer plenty of support for your soles and hip.
  • Choose the shoes that come with cushions, removable insoles as well as shock absorption soles to distribute the pressure evenly through your foot, thus keeping your hip pain free for a longer period of time.
  • Inflammation and pain in the hip joint can be quite hard to handle. If you suffer from constant hip pain, make it a point to follow the remedies and tips that are mentioned above.

These natural remedies as well as the tips give the perfect answer to your question – how to get rid of hip pain. These remedies and the tips will allow you to get a respite from the hip pain in the quickest and easiest ways possible.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.