HIP PAIN

Hip pain: common causes, what really helps, and when to seek help

Article written and reviewed by a pharmacist graduated from the Faculty of Paris.

Key point: Hip pain is common after age 45–50, but it can also affect active people and athletes. It may limit walking, sleep, or long sitting.

The hip is a deep, weight-bearing joint. Pain may come from osteoarthritis, tendinitis, bursitis, muscle overload, or sometimes referred pain from the lower back.

1) Common causes of hip pain

  • Hip osteoarthritis
  • Tendinitis (gluteal tendons, hip flexor/psoas)
  • Trochanteric bursitis (outer-hip pain)
  • Overuse or too-fast return to sport
  • Referred pain from the lumbar spine

2) Clues to the most likely origin

  • Pain with walking + stiffness: often osteoarthritis
  • Pain on the outside of the hip, tender to touch: common with bursitis
  • Pain with specific movements: possible tendinitis
  • Unusual night pain: needs attention

3) What really helps (without making it worse)

✅ Relative rest

Avoid movements that trigger sharp pain, but don’t fully immobilize. Gentle walking is often helpful.

✅ Ice or heat?

Ice may help if the hip feels inflamed or painful after activity. Gentle heat can relax tight muscles (avoid heat during active inflammation).

✅ Support & posture

Good sitting support and posture reduce stress on the hip and lower back.

✅ Gentle mobility

As pain improves, slow controlled mobility helps prevent stiffness and supports recovery.

Helpful products for hip pain relief

1) Lumbar support brace (reduces stress)

👉 Lumbar support brace (see product)

2) Hot & cold pack (use based on the phase)

👉 Hot & cold pack (see product)

3) Topical pain relief gel

👉 Topical pain relief gel (see product)

4) Ergonomic seat cushion (sitting comfort)

👉 Ergonomic seat cushion (see product)

5) Exercise mat (gentle mobility)

👉 Exercise mat (see product)

FAQ – Hip pain

Should I stop walking?
Usually no. Gentle walking is often beneficial, as long as it doesn’t trigger sharp pain.

When should I see a doctor?
If pain lasts more than 10–14 days, worsens, becomes unusual at night, or significantly limits walking.

Osteoarthritis or tendinitis?
Osteoarthritis tends to cause progressive mechanical pain and stiffness. Tendinitis is often more localized and movement-related.

Ice or heat?
Ice for inflammation. Heat for muscle tightness.

Conclusion

Hip pain often improves with a smart combination of relative rest, local care, good posture, and gradual movement. Acting early helps prevent persistent pain and loss of mobility.

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