Hip pain can come from arthritis, muscle strain, bursitis, injury, or problems in the lower back. Learn common causes, safe home-care measures, and warning signs that require medical attention.
Hip pain is common, especially with age, but it should not automatically be dismissed as “just getting older.” The location, severity, and timing of the pain can provide important clues about what may be causing it.
What Can Cause Hip Pain?
There are many possible causes, ranging from temporary muscle irritation to conditions requiring medical treatment.
1. Osteoarthritis
Osteoarthritis is one of the common causes of hip pain, particularly in older adults. Pain may be felt in the groin or hip and can become worse with walking, standing, or other movement. Stiffness is also common.
2. Muscle or Tendon Strain
A new exercise routine, repetitive activity, lifting, or an awkward movement can strain muscles and tendons around the hip.
Pain may appear after activity and can be accompanied by tenderness or reduced movement.
3. Bursitis
Bursitis involves inflammation of a fluid-filled sac that helps cushion tissues around the joint. Pain is often felt on the outside of the hip and may become worse when lying on the affected side, walking, climbing stairs, or exercising.
4. Pain Coming From the Back
Not every pain felt around the hip actually originates in the hip joint. Problems involving the lower back can cause referred pain into the buttock, thigh, or hip. Burning, shooting, or tingling pain may suggest a nerve-related source.
5. Injury or Fracture
A fall or direct injury can cause anything from a mild bruise to a serious fracture. Hip fractures are particularly important to recognize in older adults.
Severe pain after a fall, inability to walk, or inability to put weight on the affected leg requires urgent medical assessment.
What You Can Do at Home for Mild Hip Pain
If the pain is mild and there has been no serious injury, several measures may help.
Use an Ice Pack
Wrap an ice pack or frozen vegetables in a towel and place it over the painful area for up to 20 minutes.
Do not put ice directly against your skin. NHS guidance suggests repeating cold treatment every 2–3 hours when needed.
Keep Moving Gently
Complete bed rest usually isn’t necessary for ordinary hip pain. Gentle movement can help prevent stiffness, provided it does not significantly increase the pain.
Avoid activities that clearly aggravate your symptoms, particularly heavy lifting, repetitive bending, or high-impact exercise.
Avoid Direct Pressure
If lying on the painful side makes your symptoms worse, try sleeping on the opposite side or on your back.
Avoid sitting in very low chairs because this can place additional stress on the hips.
Consider Appropriate Pain Relief
Some people can use over-the-counter pain medicines such as paracetamol/acetaminophen or ibuprofen. However, these medicines aren’t suitable for everyone.
If you have kidney disease, stomach ulcers, heart problems, take blood-thinning medication, are pregnant, or take several prescription medicines, ask a doctor or pharmacist before using an anti-inflammatory such as ibuprofen.
When Hip Pain Should Be Checked
Make a medical appointment if:
- The pain is getting worse.
- It repeatedly comes back.
- It interferes with normal activities.
- It is disturbing your sleep.
- You have persistent stiffness.
- It hasn’t improved after about two weeks of home treatment.
Persistent pain deserves an evaluation rather than repeated self-treatment because the appropriate treatment depends on the underlying cause.
🚨 Warning Signs That Need Urgent Attention
Seek urgent medical care if your hip becomes hot, swollen, or very painful, particularly if you also have a fever or feel generally unwell. A joint infection can be serious and needs prompt treatment.
After a fall or injury, seek emergency care if:
- You cannot walk or put weight on the leg.
- You cannot move the hip or leg.
- The leg appears shortened or deformed.
- There is intense pain or sudden swelling.
- You develop numbness or loss of sensation after the injury.
Don’t Ignore Persistent Hip Pain
Hip pain doesn’t always mean that something dangerous is happening. In many cases, it results from an overuse injury, muscle strain, bursitis, or age-related joint changes and improves with appropriate care.
But persistent or worsening pain is worth investigating. A healthcare professional can examine the hip, determine whether the pain is actually coming from the hip or another area such as the back, and decide whether imaging or other testing is necessary.
Final Takeaway
Hip pain is a symptom, not a diagnosis. It can be caused by something as simple as overuse or muscle strain, but it can also signal arthritis, bursitis, nerve-related pain, infection, or injury.
Pay attention to where the pain occurs, what makes it worse, how long it has lasted, and whether you have swelling, fever, weakness, numbness, or difficulty walking. Those details can help determine whether you need simple self-care or professional evaluation.