Hip Pain: Common Causes and Gentle Ways to Find Relief

Medically reviewed by Dr. Monika Siwach, BAMS – Ayurvedic doctor, 10 years of experience. Last reviewed: 25 October 2026.

The hip is one of the body's biggest joints and carries your weight every time you stand, walk or climb stairs. When it hurts, even turning in bed or getting out of a car can be difficult.

Common causes of hip pain

  • Sitting for long hours, which tightens the muscles at the front of the hip
  • Sleeping on one side on a hard surface
  • Weak buttock and thigh muscles
  • Muscle strain from exercise, sport or a sudden movement
  • Age-related stiffness and wear of the hip joint
  • Pain that starts in the lower back and is felt in the hip

Gentle ways to ease hip pain

  1. Move every 30–45 minutes if you sit for work.
  2. Sleep with a pillow between your knees when lying on your side.
  3. Use a warm compress for 10–15 minutes on stiff muscles.
  4. Massage the area around the hip. Massage Dr. Joint Guard Oil into the outer hip, buttock and upper thigh in slow circles for 3–5 minutes, twice a day.
  5. Wear comfortable, supportive footwear and avoid standing in one place for too long.

Simple stretches

  • Knee to chest: lying on your back, gently pull one knee towards your chest; hold 15–20 seconds.
  • Bridge: lying on your back with knees bent, lift your hips slowly and lower them; repeat 10 times.
  • Standing hip-flexor stretch: step one foot forward and gently push the hips forward until you feel a stretch at the front of the back leg.

Stop any stretch that causes sharp pain. Hip and back pain often go together – see Ayurvedic oil for back pain.

When to see a doctor

See a doctor straight away after a fall, especially in older adults, or if you cannot put weight on the leg, the hip looks deformed, or pain comes with fever or redness. Also consult a doctor if pain lasts more than a few weeks.

Disclaimer: This article is for general information only and is not medical advice. For severe, sudden or long-lasting pain, swelling, numbness, or pain after an injury, please consult a doctor. Dr. Joint Guard products are Ayurvedic supportive care and are not a substitute for medical treatment.

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