hip arthritis exercises

Hip Arthritis Exercises to Help Reduce Pain

Hip arthritis is not just painful. It can also limit one’s movement and make it difficult to do certain daily tasks. While excess movement of the hips may sometimes worsen the pain, there are best hip arthritis exercises that help alleviate the symptoms of hip arthritis. With the help of these exercises, you will be able to strengthen your hip muscles, stretch the tendons and muscles that surround the joint, and improve the range of motion in the area. All these lead to one thing; that is, to ease the pain caused by arthritis.

Strengthening the lower back, pelvic floor and abdominal muscles help protect the hips. These muscle groups are useful in preventing further damage and in alleviating the symptoms of hip arthritis. To target these muscles, perform any of these simple exercises:  pelvic tilt, lying march, bridge, planking, and ball exercises.

Home Hip Arthritis Exercises

Pelvic Tilt

This exercise targets the pelvic floor and core muscles. To perform this exercise, you need to lie down on the floor with both your knees bent. Place your feet on the floor with your arms on the sides. Then slowly tighten your lower abdominal muscles. Without using your leg muscles or buttocks, tilt your pelvis slightly upward without it leaving the floor. Hold this position for five seconds and then relax your muscles back to their original position. Repeat this five to ten times.

Lying March

This exercise also strengthens the muscles around the hips and protects the same from further damage. In performing this exercise, just like in pelvic tilt, you need to lie down on the floor with your arms at your sides, your knees bent and your feet touching the floor. The next step is to tighten your stomach muscles, after which you slowly raise your leg a few inches from the floor. Hold this position for a few seconds and then slowly release it back to its initial position. Alternate the legs and perform the procedure up to three repetitions.


Like in the first two exercises, the initial position is this: lie on your back, touch your feet on the floor, bend your needs and place your arms at your sides. Gradually raise your buttocks off your floor and form a bridge-like position, with your body straight from your shoulders to your knees. Hold this position for around ten seconds before you lower your buttocks back to the initial position.


This exercise is easy to perform. Start with the first position: your hands and knees on the floor with your back straight. After this initial position, you then raise one leg behind you. When doing this, make sure that you don’t arch your back or neck and just slightly bend your knee. Hold this position for around six seconds, and then slowly return to the original position.

Ball Exercises

If you have an exercise ball at home, you can also perform three exercises for your hip arthritis. These exercises include marching on the ball, oblique crunch on the ball and half crunch on the ball. The important thing to remember is to make sure that you don’t overwork your hips and immediately stop if you feel like things have gone worst after performing the exercises.

The above mentioned exercises are only used as aid. They are not treatment in themselves. They just help protect the joint from further deterioration and alleviate the pain in some way. However, for best effect, these exercises must be coupled with the prescribed hip treatment of the medical professional like medication, injection or surgery. If you feel like the pain has gotten worst after you have performed any of the exercises, stop and consult a professional.

For your hip arthritis and other pain relief needs, contact Arizona Pain and Spine Institute.