Hip Exercises for Pain Relief: 3 Steps to Improve Mobility
Posted Monday, Nov 3, 2025 by Brunswick Chiro. Filed under General
Key Takeaways:
- Hip pain can stem from various causes including muscle imbalance or strain, joint restriction or sprain, and/or poor posture.
- Improving mobility and strengthening supportive muscles may reduce discomfort.
- Daily movement habits play a vital role in managing hip health.
- A tailored plan developed with a qualified practitioner is designed to improve outcomes.
Table of Contents
Introduction: Understanding Hip Pain
Introduction: Understanding Hip Pain
Hip pain is a common concern that can significantly impact mobility, comfort, and overall quality of life. It can stem from a variety of underlying issues, ranging from joint-related conditions such as osteoarthritis and bursitis to soft tissue concerns like muscle strains or tendon irritation. In some cases, pain may also be referred from the lower back or pelvis, adding complexity to both diagnosis and management.
The hip is a ball-and-socket joint formed where the femur (thigh bone) meets the acetabulum of the pelvis. This joint is stabilised by a combination of muscles, ligaments, and cartilage that enable a wide range of motion while bearing substantial body weight. When one or more of these structures become inflamed, degenerated, or overused, hip pain may develop—often gradually but occasionally following an acute incident.
Arthritis, particularly osteoarthritis, is among the most prevalent causes of hip discomfort in adults over 45. It occurs when the protective cartilage cushioning the joint wears down over time, leading to stiffness, reduced mobility, and aching sensations. Other common conditions such as trochanteric bursitis involve inflammation of the fluid-filled sacs that cushion the outer hip, often aggravated by repetitive movement or poor biomechanics (Bennell et al., 2014).
While occasional soreness may resolve with rest, persistent or worsening hip pain should not be ignored. Early assessment by a healthcare professional—such as a chiropractor, osteopath, or GP—can help identify contributing factors and initiate a care plan tailored to your needs. Prompt attention may prevent further joint deterioration and support better outcomes in the long run (Ackerman et al., 2023).
Taking Action: Three Steps to Support Hip Health
Managing hip pain effectively often requires a multi-faceted approach that addresses mobility, strength, and daily habits. While each person’s situation is unique, there are evidence-based strategies that may help reduce discomfort, improve function, and lower the risk of future issues. The following three steps offer a practical starting point for supporting your hip joint and maintaining long-term musculoskeletal health.
Step 1: Improve Hip Mobility
Good hip mobility is fundamental to maintaining functional movement and reducing pain. When the hip joint moves freely through its full range, it supports more efficient biomechanics during everyday activities like walking, sitting, bending, and lifting. On the other hand, stiffness or limited range can place excess strain on neighbouring joints such as the lower back or knees, leading to compensatory movement patterns and potential overuse injuries (Telles et al., 2023).
By incorporating targeted mobility exercises into your daily routine, you may gradually restore flexibility and reduce discomfort. These movements help nourish the joint, support muscle length, and promote better alignment through the pelvis and spine.
Recommended Mobility Exercises
Hip Flexion and Extension (Standing)
Stand upright with support if needed. Slowly swing one leg forward (flexion) and backward (extension), keeping the movement controlled and smooth. This helps warm up the joint and maintain front-to-back mobility through the hip.
Hip Abduction and Adduction (Standing)
Stand upright with support if needed. Slowly move one leg out to the side (abduction) and then back across the midline (adduction), keeping the movement controlled. This targets side-to-side hip mobility and helps maintain multidirectional movement.
Knee-to-Chest Stretch
Lying on your back, bring one knee towards your chest and hold it for 20–30 seconds. This stretch targets the glutes and lower back, easing tension across the hip region.
Figure-Four Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward your chest. This is effective for releasing tightness in the outer hip and gluteal muscles.
Aim to hold each stretch for 30 seconds and repeat 3 times per side. Consistency, rather than intensity, is key when working to improve mobility.
Step 2: Strengthen Key Muscle Groups
Strengthening the muscles that support the hip joint is a crucial step in reducing pain, improving stability, and preventing future injury. The key areas to focus on include the gluteal muscles, hip flexors, and core stabilisers. These muscle groups work together to control movement, absorb impact, and protect the hip joint from excessive strain.
Weakness in these areas may lead to poor alignment and overloading of the joint, which can worsen discomfort over time. Evidence suggests that targeted strengthening programs can improve both function and pain levels in individuals with hip conditions like osteoarthritis (Rostron et al., 2021; Bennell et al., 2014).
When building strength, proper technique and a gradual increase in intensity are essential. Rushing the process or using incorrect form can lead to muscle imbalances or aggravate existing issues.
Recommended Strengthening Exercises
Glute Bridges
Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips, engaging the glutes and core. This movement helps strengthen the posterior chain and stabilise the pelvis.
Clamshells
Lie on your side with knees bent and feet together. Keeping your feet touching, lift the top knee while keeping the hips stable. This targets the gluteus medius, an important stabiliser for hip and pelvic alignment.
Dead bug Exercises
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees, you slowly lower opposite arm and leg (right arm with left leg) while keeping your lower back pressed to the floor, then return to start and alternate sides.
Side-Lying Hip Abduction
Lie on one side and raise the top leg upwards without rotating the hip. This strengthens the outer hip and improves lateral stability during walking and standing.
Start with 1–2 sets of 10–12 repetitions, and progress gradually based on your tolerance and goals. If unsure, seek guidance from a healthcare provider to ensure exercises are suitable for your needs (Pisters et al., 2015).
Step 3: Optimise Daily Movement Patterns
How you move throughout the day plays a significant role in hip health. Even with regular exercise, poor posture or repetitive strain from everyday habits can undermine your progress. Developing awareness of body mechanics during common activities—like sitting, walking, and lifting—can reduce unnecessary stress on the hip joint and support long-term function.
Posture Awareness
Maintaining proper alignment during daily tasks helps distribute load more evenly across the joints. Key points to consider:
- Sitting: Avoid slouching or sitting for prolonged periods. Choose chairs that support the lower back and allow hips and knees to stay level.
- Walking: Maintain an upright posture with shoulders relaxed and stride even. Avoid limping or favouring one side if experiencing pain.
- Lifting: Use your legs rather than your back or hips to lift heavy items. Keep the load close to your body and avoid twisting while lifting.
Ergonomic Tips for Work and Home
- Adjust your desk, monitor, and chair height to promote neutral spine and hip alignment.
- Use a footrest if your feet don’t comfortably touch the floor.
- Avoid crossing your legs while sitting, as it may contribute to pelvic imbalance and hip strain.
- Incorporate brief standing or walking breaks every 30–60 minutes, especially if you have a sedentary job.
Small Changes, Long-Term Impact
Minor adjustments in your daily routine can accumulate into significant benefits over time. Simple changes like standing to take phone calls, using proper footwear, or positioning frequently used items within easy reach can ease unnecessary joint stress. Consistent attention to movement quality may also reduce the risk of re-injury or chronic discomfort (Wallis et al., 2023).
Ultimately, cultivating good habits in both movement and posture complements exercise and mobility work, forming a more holistic approach to managing hip pain.
A Plan for Pain-Free Movement
Managing hip pain doesn’t have to feel overwhelming. By focusing on three essential steps—improving mobility, building strength in key muscle groups, and refining your daily movement habits—you can support your hips in a sustainable and meaningful way.
Consistency is vital. While results may take time, small daily efforts can make a lasting difference. Whether it’s committing to gentle stretches, performing strength exercises with proper technique, or adjusting your posture at work, each action contributes to a healthier, more resilient body.
If hip discomfort persists or you're unsure where to start, seeking guidance from a qualified health professional can ensure you receive care tailored to your unique needs. With the right support, it's possible to move with greater ease and confidence—one step at a time.
Let’s Support Your Hip Health
At Brunswick Chiro, we understand how limiting hip pain can be—and how important it is to feel supported with care that’s both evidence-informed and tailored to your lifestyle. Whether you're dealing with long-standing discomfort or looking to prevent future issues, our experienced team is here to help.
Book a consultation with us today and take the first step toward better movement, greater comfort, and lasting hip health.
References:
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Bennell KL, Egerton T, Metcalf B, et al. Effect of physical therapy on pain and function in patients with hip osteoarthritis: a randomized clinical trial. JAMA. 2014;311(19):1987–1997. https://jamanetwork.com/journals/jama/fullarticle/1872817
Bennell KL, Nelligan R, Hall M, et al. A self-directed digital exercise program for hip osteoarthritis (“My Hip Exercise”): protocol for a randomised controlled trial. BMC Musculoskelet Disord. 2023;24:906. https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-023-07009-1
Cowan SM, Whittaker JL, Smith A, et al. Current Australian physiotherapy management of osteoarthritis of the hip. Aust J Physiother. 2010;56(3):187–193. https://pubmed.ncbi.nlm.nih.gov/21056163
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Frequently Asked Questions (FAQs)
Q. How do I know if my hip pain is serious enough to see a professional?
A. While occasional soreness may not be concerning, ongoing pain that lasts more than a few weeks, worsens with activity, or interferes with sleep may indicate an underlying issue. Signs like joint locking, significant stiffness in the morning, or pain radiating down the leg warrant assessment by a qualified healthcare provider.
Q. Are there specific types of hip pain that respond better to conservative care like exercise and posture correction?
A. Yes. Many non-surgical hip conditions—such as early-stage osteoarthritis, muscle imbalances, and tendinopathies—often respond well to conservative interventions. A tailored exercise program and lifestyle adjustments can support joint health and reduce symptoms, especially when implemented early (Steinhilber et al., 2023).
Q. Is walking good or bad for hip pain?
A. Walking can be beneficial when done with proper footwear and good form. It helps maintain joint motion and encourages circulation. However, if pain worsens during or after walking, it may be a sign that the joint needs rest or further assessment. Short, frequent walks are usually preferable to long, strenuous ones.
Q. Are there any everyday habits that might be making my hip pain worse without me realising?
A. Yes. Common culprits include sitting with legs crossed, standing with weight shifted to one side, carrying heavy bags on the same shoulder, or wearing unsupportive shoes. These subtle habits can affect hip alignment and contribute to overuse or imbalance over time.
Q. What’s the difference between stretching and mobility exercises?
A. Stretching generally focuses on lengthening specific muscles, while mobility exercises aim to improve the joint's ability to move through its full range. Both are valuable, but mobility work often involves controlled movement, which can enhance joint stability and functional range.