Effective Home Remedies To Relieve Hip Bursitis

Hip bursitis is a common and often painful condition resulting from inflammation of the bursae—small, fluid-filled sacs that cushion the bones, tendons, and muscles near the hip joint. This discomfort can severely impact daily life, but a range of natural, at-home remedies and lifestyle adjustments can help manage symptoms, reduce pain, and support long-term healing.

What Is Hip Bursitis?

Hip bursitis, typically referring to greater trochanteric bursitis, occurs when the bursa located on the outside of the hip becomes irritated and inflamed. This can cause sharp or aching pain on the hip’s outer side, tenderness when lying on the affected side, and discomfort with movement or pressure.

• Common symptoms: Pain on the hip’s outer side, swelling, tenderness, difficulty walking or climbing stairs, increased discomfort when lying on that side.
• Primary causes: Repetitive activities, injury, prolonged pressure, age-related degeneration, arthritis, altered gait, or underlying health conditions.

Can Hip Bursitis Be Treated at Home?

Most cases of hip bursitis can be managed with conservative home remedies and self-care strategies before considering invasive treatments. However, chronic, recurrent, or severe symptoms should be evaluated by a healthcare professional to rule out underlying conditions.

Main Home Remedies and Self-Care Tips

The following sections outline the most effective home remedies, organized into actionable steps for easing pain, supporting recovery, and preventing recurrence.

1. Cold Therapy: Applying Ice To Reduce Swelling

Why it helps: Applying ice packs to the outer hip provides fast relief from inflammation and numbs pain in the affected area.

• Wrap a cold pack or a bag of frozen peas in a towel.
• Apply to the painful area for 15–20 minutes, up to three times per day.
• Avoid direct skin contact with ice to prevent irritation or frostbite.

Ice therapy is especially beneficial during the first few days after symptoms appear or after aggravating activities.

2. Gentle Hip Bursitis Stretches

Why it helps: Gentle stretching improves muscle flexibility, relieves tension, and reduces the risk of further bursa irritation.

• Figure-Four Stretch: Lie on your back, cross one ankle over the opposite thigh, and gently pull the uncrossed leg towards your chest. Hold for 20–30 seconds, then switch sides.
• Hip Flexor Stretch: Kneel on one knee, with the opposite foot in front. Lean forward slowly until a stretch is felt in the front of the hip. Hold for 20–30 seconds, then switch sides.
• Repeat stretches 2–3 times per side, once or twice daily.

Do not push through pain; stretch only to a comfortable limit. If unsure, consult a physical therapist for tailored recommendations.

3. Hip Bursitis Exercises To Support Recovery

Building strength in the muscles surrounding your hip improves joint stability and reduces pressure on inflamed tissues. Consistent, low-impact movements are ideal.

• Side-lying Leg Raises: Lie on your side, top leg straight and bottom leg bent; lift and lower the top leg slowly, keeping hips stacked.
• Bridges: Lie on your back with knees bent, feet flat. Engage core and glutes to lift hips toward the ceiling; pause, then lower.
• Standing Hip Abductions: Stand upright, hold a stable surface, and lift one leg out to the side without tilting the torso.

Aim for two sets of 10–15 repetitions, several times a week, increasing gradually as tolerated. Stop if sharp or shooting pain occurs.

Additional Recommended Exercises

• Prone Hip Extension: Lie face down, bend one knee to 90°, and lift the thigh slightly off the ground without arching the back.
• Bent Knee Fallouts: Lie on your back, knees bent, feet flat; lower one knee outward and return to center, alternating sides.
• Supine Hip Abduction: Lie on your back and slide one straight leg out to the side as far as possible, then return.
• Dead Bug: Lie on your back, arms by your sides; alternately raise one arm and the opposite leg while engaging your core.

4. Rest and Activity Modification

Key principle: Balancing rest with gentle activity is vital for healing without losing muscle strength or flexibility.

• Rest the hip by avoiding activities that cause pain, especially prolonged standing, running, or uneven weight-bearing.
• Gradually reintroduce regular movement as pain subsides to prevent joint stiffness and muscle atrophy.
• Avoid lying or sleeping on the affected side; use supportive pillows if needed.

Extended bedrest should be avoided; early, gentle movement aids recovery.

5. Lifestyle Adjustments to Prevent Recurrence

• Maintain Healthy Weight: Extra weight increases stress on hip joints and bursae. Healthy eating and regular safe movement can reduce recurrence risk.
• Use Supportive Footwear: Shoes with proper arch support and cushioning reduce abnormal hip stress.
• Correct Body Mechanics: Avoid prolonged sitting or standing positions that stress the hip, maintain good posture, and do not cross legs for long periods.
• Sleep Strategies: Sleep on your back or the unaffected side with a pillow between knees for hip alignment.
• Modify Work or Daily Tasks: Take frequent breaks, use ergonomic chairs and workstations if you have a sedentary job or perform repetitive movements.

6. Natural Remedies and Supplements

Some individuals find relief using natural remedies, though scientific evidence varies. Always consult your healthcare provider before starting supplements or herbs.

• Tumeric and Boswellia: These have anti-inflammatory properties that may complement other remedies.
• Fish Oil: Omega-3 fatty acids may help reduce inflammation.
• White Willow Bark: Contains aspirin-like compounds potentially helpful for pain relief.
• Movement Therapies: Practices such as yoga, Tai Chi, Pilates, and the Feldenkrais Method may improve flexibility and alter harmful movement patterns.
• Massage Therapy: Gentle massage of the muscles around the hip can reduce muscle tension and discomfort, provided there is no acute swelling.
• Compression: Elastic wraps may assist with swelling, though their benefit is limited for deep bursitis.

Note: The efficacy of these supplements and natural treatments can vary and are best used as part of a comprehensive approach.

7. When To Seek Medical Attention

• Severe pain unrelieved by home measures
• Symptoms of infection (fever, redness, warmth, severe swelling)
• Pain interfering with sleep, work, or daily function for more than a week or two

A healthcare provider may offer additional therapies, such as prescription medications, physical therapy, corticosteroid injections, or in rare cases, surgery.

Table: At-Home Strategies for Hip Bursitis Relief

Frequently Asked Questions About Hip Bursitis

Q: What activities should I avoid with hip bursitis?

A: Avoid high-impact activities such as running, jumping, or prolonged standing and sitting on hard surfaces. Refrain from sleeping on the painful side, and minimize repetitive hip movements until pain resolves.

Q: How long does it take to recover from hip bursitis?

A: With consistent self-care, mild to moderate cases can improve within a few weeks. Chronic or severe cases may require several months and sometimes professional intervention.

Q: Are there any complications associated with untreated hip bursitis?

A: Persistent inflammation can lead to chronic pain, reduced range of motion, and changes in gait that may affect knee or lower back health. Prompt attention and management reduce these risks.

Q: Can diet influence hip bursitis symptoms?

A: While no specific diet cures bursitis, a balanced diet rich in anti-inflammatory foods—such as leafy greens, oily fish, nuts, and berries—may help reduce systemic inflammation. Avoid excessive processed foods and sugars.

Q: When should I consult a doctor for hip bursitis?

A: Seek medical advice if pain is severe, persistent, associated with fever or redness, or significantly limits your activities despite home care. Rapid swelling or inability to bear weight should be evaluated urgently.

Conclusion

Managing hip bursitis at home involves a combination of rest, ice therapy, gradual movement, targeted stretches, strengthening exercises, lifestyle changes, and in some cases, natural or supplemental therapies. While home remedies are highly effective for many, persistent or severe symptoms require evaluation by a healthcare professional to ensure optimal recovery and quality of life.

Author

Medha DebCommerce Editor

 

Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest quality.

Read full bio of Medha Deb