The Five Best Hip Bursitis Exercises To Reduce Pain and Stiffness Naturally

If you have hip bursitis, you know the pain and discomfort can keep you from doing the activities you enjoy. While quick fixes such as over-the-counter pain relievers or applying ice packs can help, your achy hip will still be there when those remedies wear off. A better bet? Getting to the root of the problem by doing hip bursitis exercises.

A few easy moves can help strengthen the affected hip muscles and give them a good stretch, reducing your risk of another bursitis flare-up. Read on for five effective, yet gentle, exercises that can bring long-lasting relief.

What is hip bursitis?

Hip bursitis is an inflammation of one the hip’s bursae, small fluid-filled sacs that serve as a cushion between your tendons, muscles and bones. Bursae are found throughout the body, including around the shoulder, knee, heel and hip. When a bursa becomes inflamed and swollen, the surrounding area becomes painful and tender.

Hip bursitis can occur from hitting something hard, falling on your hip, having one leg longer than the other or long periods of sitting or standing. It can also be triggered by repeated overuse from activities such as running or cycling.

How hip bursitis exercises bring relief

“Hip bursitis exercises can help with pain by strengthening hip muscles and stabilizing the hips, which can relieve pressure on the bursa and reduce inflammation,” says Robert Klapper, MD , an orthopedic surgeon at Cedars-Sinai Orthopaedics and the co-director of the Cedars-Sinai Joint Institute in Los Angeles. “Exercises can also improve range of motion and help maintain joint mobility , which can prevent stiffness and further irritation.”

Dr. Klapper, who is also the co-author of Heal Your Hips , says doing hip bursitis exercises in a pool (like the one at your local gym), such as marching in place or walking forwards and backwards through the water, can be the best possible type of exercise to immediately reduce your bursitis pain.

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“When you get into a pool, you’re weightless and your weight bearing joint is relaxed,” he explains. “Water exercises allow you to perform movements that may be more painful to do on land.”

Don’t have access to an indoor pool or it’s too chilly out? No problem! There are plenty of exercises for hip bursitis you can do in the comfort of your own living room.

The best home hip bursitis exercises

“These exercises work the muscles involved in the six different directions your hip is designed to move,” explains Dr. Klapper. “Even if you may have pain in just one spot, it’s better to work on all the hip muscles and really solve the problem so it doesn’t come back again.”

Dr Klapper recommends aiming to do each exercise for five minutes, three times a day. Alternate between 30 seconds on each side.

1. Single leg balance

This exercise helps with balance and strengthens the hip abductor muscles on the outside of your hip, says Dr. Klapper. “A stronger hip abductor muscle allows for less degeneration and therefore, less inflammation and pain,” he explains.

1. Stand with both feet on the ground.
2. Raise one knee as if you’re going to march.
3. Hold that pose for 30 seconds, then put your leg down.
4. Repeat on the other side.

Tip: You can do this exercise in front of a chair, counter or other solid surface if you need something to hold onto for extra support. Once you feel stable, lift your leg and let go of the chair.

2. Leg swings

This exercise employs your hip flexors when you bring your leg to the front, and your hip extensors when you kick your leg back. “With this movement, you’re loosening up the muscles and tendons around the hip joint and increasing the range of motion in your hips,” says Dr. Klapper.

1. Stand up straight with your hand on a chair or a wall for stability.
2. Swing one leg forward as you lift it up, then swing it down and to the rear as you keep the leg in a straight line.
3. Stay on one side for 30 seconds, then repeat on the other leg.

Tip : If a full swing forward hurts the side with your affected hip, don’t raise it so high. The same goes if the back swing bothers your back, don’t reach your leg so far back, advises Dr. Klapper.

3. Lateral leg lifts

“Side lying leg lifts help strengthen your gluteus medius, the glute muscle located at the side of your hip,” Dr. Klapper says. “A strong gluteus medius helps stabilize the hip and can take the pressure off of the hip joint.”

1. Lie on your side (you can support your head with your hand, if you’d like).
2. Lift your top leg up as comfortably as you can, then slowly lower your leg back down. Apply equal resistance as you lift the leg and pull it back down.
3. After 30 seconds on one side, repeat on the opposite leg.

Tip: If you’re lying on the side of your painful hip, use some padding underneath (like a folded towel or pillow) to relieve some pressure, Dr. Klapper suggests.

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4. Knee to chest stretch

Hugging your knee into your chest stretches your lower back, hip and glute muscles. “Doing this stretch relieves tightness and increases flexibility in these areas,” explains Dr. Klapper.

1. Lie on your back with your legs straight. Keep your head and lower back flat on the floor.
2. Gently pull your knee to your chest and hold this stretch while breathing deeply and slowly for at least 5 breaths. Try to consciously relax with every exhale.
3. Return to the starting position, then repeat with the other leg.

5. Bridge pose

“Bridges can be especially helpful because they work the quadriceps, hamstrings, glutes and hip flexors, which when strengthened, can better support the hip joints, “ says Dr. Klapper.

1. Lie on your back with your knees bent. Place your feet flat on the floor with your arms straight down at your sides.
2. Contract your abdominal muscles while you slowly lift your buttocks off the floor so that your knees, hips and back form a straight line.
3. Hold for five seconds, then return to the starting position. Repeat 10 to 12 times.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .