Most hip pain improves with a combination of movement modifications, targeted exercise, and over-the-counter anti-inflammatory medication. The right approach depends on where your pain is and what’s causing it, but the majority of hip pain responds well to conservative treatment you can start at home.
Where Your Pain Is Matters
Hip pain isn’t one-size-fits-all. The location of the pain often points to the underlying cause, and knowing the difference helps you choose the right treatment.
Pain in the front of the hip (the groin area) is typically joint-related. Osteoarthritis, labral tears, and a condition called femoroacetabular impingement, where the ball and socket of the joint don’t fit together smoothly, all produce pain here. Stress fractures of the femoral neck can also cause deep anterior hip pain, especially in runners or people with low bone density.
Pain on the outside of the hip is the hallmark of greater trochanteric pain syndrome. This umbrella term covers bursitis (inflammation of the fluid-filled sacs cushioning the joint), tendon problems in the gluteal muscles, and friction from the thick band of tissue running down the outside of your thigh. Side sleepers often notice this pain most at night.
Pain in the back of the hip or deep in the buttock frequently isn’t coming from the hip joint at all. Lumbar spine problems, sacroiliac joint dysfunction, piriformis syndrome, and sciatic nerve irritation can all mimic hip pain. Hamstring tendon issues near the sit bone also show up here. If your “hip pain” is really in the buttock or radiates down the leg, treating the hip itself may not help.
Anti-Inflammatory Medication
NSAIDs like ibuprofen are strongly recommended as a first-line treatment for hip osteoarthritis based on high-quality evidence from the American Academy of Orthopaedic Surgeons. They reduce both pain and inflammation, which makes them more effective for joint and tendon problems than acetaminophen, which only addresses pain.
Over-the-counter ibuprofen is typically taken at 200 to 400 mg every four to six hours as needed, up to 1,200 mg per day. Don’t use it for more than 10 consecutive days without medical guidance. If you have a history of stomach ulcers, kidney problems, or heart disease, NSAIDs may not be safe for you.
Exercise and Physical Therapy
Physical therapy is recommended for mild to moderate hip arthritis based on high-quality evidence, and it helps with most other causes of hip pain too. The goal is to strengthen the muscles that support the hip so the joint itself bears less load. Less pressure on the joint generally translates to less pain and slower disease progression.
Three types of exercise matter most:
- Strengthening exercises target the glutes, hip flexors, and core. You can use resistance bands, free weights, machines, or just your own body weight against gravity. Weak gluteal muscles are a common contributor to both lateral hip pain and poor joint mechanics.
- Range-of-motion exercises include gentle stretching and movements that take the hip through its full span. Done regularly, these maintain and improve flexibility that stiffness tends to steal over time.
- Aerobic exercise like walking, cycling, swimming, or using an elliptical keeps the joint mobile and the surrounding tissues healthy without high impact.
Water-based exercise deserves special mention. Exercising in shoulder-height water relieves the pressure of your body weight on the hip while providing enough resistance to strengthen muscles. Regular aquatic exercise has been shown to relieve pain and improve daily function in people with hip osteoarthritis. If land-based exercise is too painful right now, the pool is an excellent starting point.
Tai chi and yoga both promote balance, strength, range of motion, and postural alignment. Either one can serve as a gentler entry point if traditional exercise feels intimidating or too painful.
Activity Modifications That Make a Difference
Small changes in how you move throughout the day can meaningfully reduce hip stress. The AAOS recommends doing less of whatever aggravates your hip. If climbing stairs triggers pain, minimize trips. If running bothers you, switch to swimming or cycling, which are far easier on the hip joint.
Weight loss is one of the most effective interventions if you’re carrying extra pounds. Every pound of body weight translates to roughly three to six pounds of force on the hip during walking. Even modest weight loss, in the range of 10 to 15 pounds, can noticeably reduce pain and improve function.
Ice, Heat, and Sleep Position
For acute flare-ups, fresh injuries, or inflammatory conditions like bursitis and tendinitis, cold therapy is your first choice. Ice numbs the area, reduces swelling, and calms inflammation. Apply a cold pack wrapped in a towel for 15 to 20 minutes at a time. Stick with cold for the first 48 hours after any new injury or flare.
Heat works better for chronic stiffness and tight muscles. It reduces joint stiffness and muscle spasm, making it useful before stretching or exercise. A warm compress or heating pad for 15 to 20 minutes can loosen things up in the morning or after long periods of sitting. Don’t apply heat to an acutely inflamed or swollen area.
Sleep position matters more than many people realize. If you sleep on your side, lie on the hip that doesn’t hurt and place one or more pillows between your knees to keep your pelvis aligned. Back sleepers should place a pillow or rolled blanket under the knees, and possibly another under the small of the back, to reduce strain on the hip joint overnight.
Corticosteroid Injections
If conservative treatment isn’t enough, a corticosteroid injection into the hip joint can reduce pain and improve function. The relief tends to kick in relatively quickly, often within days. How long it lasts varies widely: some people get months of relief, while others notice little benefit at all. Injections are generally used as a bridge, buying time for physical therapy and exercise to take effect, rather than as a long-term strategy. Most doctors limit the number of injections per year because repeated use can weaken cartilage and surrounding tissue.
Glucosamine and Chondroitin: Skip Them
Glucosamine and chondroitin supplements are heavily marketed for joint pain, but a large network meta-analysis published in The BMJ found they don’t meaningfully reduce hip or knee pain compared to placebo. The measured differences in pain scores were so small they fell below the threshold for what patients can actually feel. The supplements also had no measurable impact on slowing cartilage loss. The researchers concluded that new prescriptions for these supplements should be discouraged. Save your money.
Signs You Need Immediate Care
Most hip pain is manageable at home, but certain symptoms signal something more serious. Get medical attention right away if your hip joint looks deformed or out of place, your leg appears shorter than the other, you can’t move the hip or bear weight on it, the pain is severe and sudden, you notice rapid swelling, or you develop fever, chills, or skin color changes on the affected leg. These can indicate fractures, dislocations, or infections that need urgent treatment.