In our current age of technology, many of us have to spend a lot of time sitting in front of the computer for most of the day. This sitting may cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core. As we know that our deepest hip flexor, the Psoas, is directly connected to our lumbar spine, so if our hip flexors get tight, they will begin to tug uncomfortably at the lower spine. Thus it causes stiffness and achiness in the lower back and uncomfortable hip pain. When you have daily pain in your hip from arthritis or bursitis, it can make doing everything from walking to climbing stairs very difficult. Fortunately, regularly stretching can help reverse some of this tightness. So here are some easy stretches that can be done just about anywhere to better manage your hip pain.
Start your day with exerciseExercise in the morning gets your muscles working, activated and engaged. It helps support you the rest of the day. Lie on your back with your legs bent and your feet flat on the floor, hip-width apart. Press down through your ankles and raise your buttocks off the floor while you tighten your abdominal muscles. Keep your knees aligned with your ankles and aim for a straight line from knees to shoulders, being sure not to arch your back; hold this position for three to five seconds and then slowly lower your buttocks back to the floor. Start with one set of 10 and build up to two or three sets.
Cool inflammation with ice
Icing a joint that’s inflamed because of arthritis or bursitis can lower inflammation and help with hip pain. If it’s very painful, ice four or five times daily for about 10 to 15 minutes. Use an ice pack, wrap a towel around it, and put it where you feel the pain.
Use heat for arthritisWarming up an arthritic hip joint with a hot shower or bath can soothe your joint. Do not use heat, however, if your hip pain is caused by bursitis, because it can make this type of inflammation worse.
Stretch to relieve bursitis
Stretching the hip muscles that sit on top of the bursae, part of the lining in your hip joint, can give you some relief from bursitis pain. Kneel on the leg that's giving you the pain, holding on to something sturdy for balance. Tilt your pelvis forward, tightening your gluteus muscles. Then lean away from the side of your hip that hurts, for instance to the left if you are kneeling on your right knee. You should feel a stretch from the top of your hip bone down the side of your leg to your knee. Hold the stretch for 30 seconds and repeat once or twice.
Strengthen inner thighs
This is another muscle group that helps support your hips. Lie on your back and put a ball between your knees and squeeze. Choose a ball about the size of a kickball. A hard pillow will also work. Start with one set of 10 repetitions and build up to three sets.
Strengthen outer thighs
If you have hip arthritis, work on building up the muscles in your outer thigh for added support. Lie on your pain-free side and lift the leg with arthritis up about six inches, hold for two or three seconds, and lower it again. Start with one set of 10 repetitions and build up to three sets. Repeat on the other side unless it is too painful. This exercise can aggravate your symptoms if you have hip pain from bursitis.
Work out in water
Swimming and water aerobics are wonderful exercises for your hip joints. Exercising in water allows you to strengthen your muscles without putting as much stress and pressure on your joints.
Avoid high-impact activities
Running and jumping can make hip pain from arthritis and bursitis worse, so it is better to avoid them.
Listen to your body
If you have arthritis or bursitis, you have probably noticed that exercise can actually help relieve your pain. But when is hip pain a sign that you should stop exercising or doing a certain activity? If your hip starts to hurt during a particular exercise and lingers for hours or days afterward, that is a sign that your joint needs to rest. It is normal to feel some soreness the day after exercising, but the pain should not persist or become worse. Also, if you experience a sharp or shooting pain, stop the activity immediately and talk to your doctor or therapist.