hip arthritis exercises

Stop Hip Pain with Hip Arthritis Exercises

Hip arthritis can cause pain that affects your daily activity. While there are medications, therapies and pain relief treatment to for hip arthritis, pairing any of these with lifestyle change and exercise maximize the effects and benefits of the treatment.

There are exercises that are great for hip arthritis, and there are those that worsen it. With this, it is important that you know what exercises to perform and what to avoid. As a general rule, hip arthritis exercises that involve strengthening the core muscles in the abdomen and back are helpful. These exercises provide stability and balance, protect and support the hip joints, and make them stronger and more flexible. Performing such hip arthritis exercises also take the pressure off your affected joints, which then stop the pain.

The following are some of the hip arthritis exercises that you can do to stop the pain:

Pelvic Tilt

  • Lay your back flat on the floor. Bend your knees, put your arms on the side and place your feet parallel to each other.
  • Without moving your legs or buttock, slowly tighten the lower abdominal muscles. You will fleer that your pelvis will slightly move upward without leaving the floor.
  • Keep and hold this position five seconds, after which you relax your muscles. Repeat this five to 10 times.

Lying March

  • Like in pelvic tilt, lay your back flat on the floor. Bend your knees, put your arms on the side and place your feet parallel to each other.
  • Tighten your lower abdomen muscles. But unlike in pelvic tilt, you will slowly raise your leg a few inches off the floor. Hold this position for a few seconds and gradually lower your legs back to the floor. Alternate the legs for two to three repetitions for a total of 30 seconds.


  • Lie on your back. Rest your arms on the sides and bend your knees, with your feet placed on the floor.
  • Gently raise your buttocks off the floor. Stop when your body is already straight from your shoulders to knees, forming a bridge-like position.
  • Hold this position for around 10 seconds and lower your body slowly back to its starting position.


  • Start with your knees and hands on the floor. Make sure that your back is straight, like that of a table.
  • Raise one of your legs behind. You can slightly bend your knee but don’t arch your neck or back.
  • Maintain this position for 4 to 6 seconds. Slowly lower the leg back to its initial position.