Exercises for Hip Pain: A Safe Step-by-Step Guide
Achy or stiff hips can make even a short walk feel like a big effort. The right exercises for hip pain depend on what’s causing it, so start gently and pay attention to how your body responds.
We’ll help you set a safe starting point, add movement in small steps and know when to seek advice. If you’re in Ascot Vale or nearby, Unleashed Health Chiropractic can assess your needs and discuss a plan that suits you.
Table of Contents
Step 1: Check Your Symptoms and Set a Comfortable Starting Point
First, notice where the pain sits and what brings it on. Pain in the groin or inside the hip may come from the hip joint. Pain at the outer hip or upper thigh may involve nearby soft tissues. Pain can also be referred from the lower back, so the sore spot doesn’t always tell the whole story.
Write down when the ache began and which daily tasks change it. Does it show up when you get out of a chair, climb stairs or lie on one side? Did it start after a fall, a new sport or a sudden increase in activity? These details help you choose a gentle first move and explain the problem to a health professional. Our simple steps for managing hip pain also cover small changes to everyday tasks.
Arthritis, injuries and other health conditions can cause hip pain. A change in training or long spells of sitting may also affect how the area feels, but don’t assume the cause. Pain location can offer clues, but an accurate diagnosis may need a health professional.
Before moving, choose one easy task as your baseline. For example, note how far you can walk at a relaxed pace, or how standing from a chair feels. You don’t need to test your limit. You’re simply checking whether a small amount of movement feels manageable today.
If the pain began after a significant injury, is severe, or comes with new weakness or numbness, seek medical advice before exercising. If a movement causes sharp pain, pinching or pain that spreads, stop and return to a more comfortable position. A mild stretch or a sense of effort is different from forcing through pain.
By now, you should have a simple note of where it hurts, what affects it and which easy task you’ll use to check your response. Keep that starting point modest.
Step 2: Begin With Gentle Hip Movement
The goal is to move the hip through a small, easy range without pushing into a pinch. Begin somewhere stable, such as a firm bed or a chair with space around it. Take a slow breath and let your legs rest before you start.
Try a bent-knee slide while lying on your back. Bend both knees with your feet supported. Slowly slide one heel away until the leg is a little straighter, then bring it back. Keep the range small at first. Stop if the movement feels sharp or catches at the front of the hip.
Next, try a small knee sway. Stay on your back with knees bent and feet resting on the bed. Let one knee drift a short way out to the side, then bring it back to centre. Keep your pelvis still. Change sides only if the first movement feels calm.
These are gentle starting ideas, not a test. Some exercise lists name movements without showing how to do them or when to stop. That gap matters. A movement that feels fine for one person may not suit another, especially after an injury or with a known hip condition.
If you spend a lot of time lying down, the heel slide can be an easy way to explore movement without standing. Keep the leg supported and use only the range you can control. You can also pause, sit up and try a short walk around the room if that feels easier. You don’t need special equipment.
More ideas for the front of the hip are in our guide to exercises for hip flexor pain . Pick a movement that matches your symptoms rather than copying every option in a routine.
By now, you should have tried one or two small movements and know whether they felt easy, stiff or uncomfortable. Keep the range comfortable. You can build on it later.
Step 3: Add Simple Strength Exercises Gradually
Once gentle movement feels manageable, try a light strength move. The aim is controlled effort, not a hard workout. Begin with one exercise and use a nearby wall or sturdy chair for support when standing.
For a supported sit-to-stand, sit near the front of a firm chair with your feet under your knees. Lean forward a little and stand up at a steady pace. Then bend your knees and sit down slowly. Use your hands on the chair or your thighs if you need help. Keep the movement smooth, and stop if the hip pinches.
A bridge is another option if getting down to the floor feels safe. Lie on your back with knees bent and feet flat. Tighten your buttocks gently, then lift your hips a small amount. Pause briefly and lower with control. There’s no need to lift high. If your back takes over or your hamstrings cramp, lower the height or stop.
You can also try a side-lying leg lift if lying on your side is comfortable. Keep your hips stacked and the top leg straight. Lift it a small distance, then lower it slowly. Don’t roll your body backwards to make the lift higher. For more step-by-step examples, see our guide to safe hip and buttock movement .
Start with a few smooth repetitions, then rest. Add only a little at a time, and change one part of the exercise before changing another. For example, do a few more repetitions on a later session before adding a resistance band. If your movement gets jerky or your symptoms rise, return to the easier version.
Weighted squats and dead lifts appear in some hip exercise lists, but a name alone doesn’t tell you whether a loaded move is suitable. If you’re new to strength work, in a flare-up or recovering from an injury, leave added weight out until a qualified professional has helped you judge the right level.
Pro Tip:Use a chair or wall for balance, not to pull yourself through a painful range.
By now, you should have one strength move that feels controlled. Keep it simple before adding more.
Step 4: Include Low-Impact Activity That Feels Manageable
Gentle exercise doesn’t have to happen on a mat. Walking, aquatic exercise and Tai Chi are among the activities identified for hip movement. A stationary bike or elliptical may suit some people too, while a strong option depends on your symptoms and access.
Choose one activity and start with a small amount that feels easy to repeat. For walking, use a level route and a comfortable stride. If you’re on a stationary bike, begin with low effort and keep the movement smooth. In a pool, let the water support you as you move at an easy pace. Don’t try to match someone else’s speed or distance.
With hip osteoarthritis , a plan should fit your current function and change gradually.
Notice how the hip feels during the activity and later that day. If you feel more sore than usual, shorten the next session or choose an easier option. If you feel steady, keep the same level for a while before making a small change. For example, add a little more time to a walk, but don’t also increase pace and hills in the same session.
There isn’t one movement that’s always wrong for every person. But deep squats, fast twists or jumping may be too much if they trigger sharp pain or leave you worse afterwards. Pause that movement rather than forcing it. If pain keeps returning with ordinary activity, ask a health professional to assess the cause.
By now, you should have one low-impact activity you can adjust to suit your day. Keep the first step easy enough to repeat without a flare in symptoms.
Step 5: Review Your Response and Progress at Your Own Pace
After each session, note what you did and how the hip felt during the movement. Check again later that day and the next morning. A short note such as “easy walk, mild stiffness, settled after rest” can help you see a pattern without making every ache feel like a setback.
If the same activity feels comfortable across sessions, change one thing slightly. You might add a little time, use a slightly larger range or try one more repetition. Don’t raise time, speed and resistance all at once. If symptoms rise and stay higher than usual, scale back to the last level that felt manageable.
Use this quick check while you move: can you breathe normally, keep control and stop without a sharp catch? If not, make the movement smaller or end the session. Avoid bouncing into a stretch. Don’t push on a sore joint to make it go further.
Here’s a short visual prompt for a movement session. Watch the movement first, then try only a version that feels appropriate for you. A video can show body position, but it can’t assess the cause of your hip pain.
Seek professional advice if pain is getting worse, keeps limiting daily tasks or doesn’t settle with simple changes. Get prompt medical care after a significant injury or if you develop new weakness, numbness or trouble bearing weight.
At Unleashed Health Chiropractic in Ascot Vale, we take the time to understand how your symptoms affect daily life. An initial appointment includes a medical history and physical, neurological, orthopaedic and chiropractic examinations, plus a postural assessment. Spinal X-rays are covered by Medicare if clinically indicated. After a diagnosis, the chiropractor tailors a plan to your needs and health goals, which may include rehabilitation exercises.
We understand that everyone is different. If you’d like help deciding what movement suits your situation, Unleashed Health Chiropractic can discuss an assessment and a plan that fits your needs.
Frequently Asked Questions
Should I keep exercising if my hip hurts?
Stop or change an exercise if it causes sharp pain, pinching or symptoms that spread. Mild stiffness or a gentle stretch can feel different, but don’t push through worsening pain. Try a smaller range or rest, then check how you feel later. If pain keeps increasing or affects daily tasks, seek advice from a health professional.
What are gentle exercises for a sore hip?
Small knee sways or heel slides while lying down can be gentle ways to explore hip movement. Start with a short, comfortable range and keep the motion slow. If those feel fine, you might try a supported sit-to-stand. Stop if you feel sharp pain or a catch, and seek guidance if you’re unsure.
Can I exercise with hip osteoarthritis?
Many people with hip osteoarthritis can include exercise, but the type and amount should suit their symptoms and function. Start at a comfortable level and increase gradually only if your response stays manageable. A health professional can help adapt movement to your needs, particularly if you have a flare or another health condition.
When should I seek help for hip pain?
Seek advice if hip pain keeps getting worse, limits ordinary tasks or doesn’t settle with simple changes. Get prompt medical care after a significant injury or if you develop new weakness, numbness or trouble bearing weight. A health professional can assess the possible cause and help you decide what activity is appropriate.
Conclusion
Start with one easy movement and watch how your hip responds during the session and later that day. If pain is persistent or you’re not sure which exercises fit, arrange an assessment with Unleashed Health Chiropractic in Ascot Vale. We’ll take the time to understand your goals and discuss a plan with you.
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