5 Helpful Exercises to Provide Hip Bursitis Pain Relief

Hip Bursitis is the inflammation or irritation of one or more of the bursae in your hips. Bursae are small fluid-filled sacs that reduce friction between the moving parts in your joints. If you have hip bursitis, you are probably all too familiar with the pain and discomfort that a flare-up can cause. Whether it is sharp and shooting pain or a dull constant ache, hip bursitis can be miserable. Thankfully, in most cases, bursitis can be a short-term irritation that is remedied with icing, anti-inflammatory medications, and exercises designed to stretch the hip joints safely and effectively. Today, we have shared 5 simple exercises for you to try at home.

1. Hip Stretch with Band

For this exercise, you will need a long band or tubing. If you do not have tubing, try using a belt, dog leash, or towel.

Lie on your back on the floor with your knees bent and feet flat on the floor. Wrap the band under the arch of one foot, straighten your leg, and lift it upward. Tighten your core and lower your straight leg across your body. Pull downward with the band to intensify the stretch. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.

Alternative Exercise – Knee Drops

Lie on your back with your knees bent and feet flat on the floor. Rest your arms at your sides. Slowly lower your bent knees to one side. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

2. Seated Figure 4

Sit upright on the floor with your knees bent and your feet flat on the floor. Place your hands on the floor behind you for support. Cross one ankle over your opposite knee.  Push your upper body closer to your legs to intensify the stretch. Take several deep belly breaths, in through your nose and out through your mouth, and hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.

Alternative Exercise – Cross Leg

Lie on your back on the floor with your knees bent and feet flat on the floor. Cross one leg over your opposite leg. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

3. 90-90 Hip Flexor Stretch

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment in your head, shoulders, hips, and legs. Take a big step back with one foot and lower your back knee down to the floor, keeping your toes pointing straight ahead. Tighten your abdominal area and shift your hips forward. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to an upright standing position and repeat the movement on the opposite side.

4.  Clamshells

Lie on your side on the floor with your knees bent, maintaining good alignment in your upper body. Extend your bottom arm overhead and rest your head on your outstretched arm. Keeping your feet together, slowly raise your top knee to open your hips. Lower your knee to the starting position and repeat the movement.  After 5 repetitions, repeat the movement on the opposite side.

5. Side Plank Taps from Knees

Lie on your side on the floor with your knees bent, maintaining good alignment in your upper body. Bend your lower arm and prop yourself up on your forearm. Engage your core and lift your hips to move into a forearm side plank position, balancing your weight between your forearm and knees and maintaining good alignment in your upper body. Lower your hips down to the floor, then raise your hips back up to the side plank position. Repeat the movement. After 5 repetitions, repeat the movement on the opposite side.

Alternative Exercise – Standing Wall Dips

Begin in an upright standing position beside a wall. Place your forearm against the wall with your elbow just below shoulder height. Your head, shoulders, hips, and legs should be in good alignment with your feet together. Shift your hips to tap your side on the wall, then return to the starting position. Repeat the movement. After 5 repetitions, repeat the movement on the opposite side. To increase the intensity of this exercise, step further away from the wall to increase the angle of your body.

It’s incredibly important to talk to your doctor about any pain you might be experiencing to better understand the root cause of your injury and create an impactful plan for recovery. Although hip bursitis can be quite painful, these exercises should not exacerbate your discomfort. If you are struggling to go through these movements, ice your hip joint and rest. It’s also a great time to start focusing on anti-inflammatory foods that help promote healing.

You do not need to suffer with unrelenting hip bursitis pain. Learn how to decrease your pain safely and naturally here.