Managing Pain in the Buttocks and Hips
Its frustrating when hip discomfort makes everyday activities difficult. Whether youre dealing with arthritis, bursitis or general wear and tear, there are solutions for relieving pain in the hips and buttocks. Along with medical treatment, lifestyle measures like rest, ice therapy, exercises and diet can significantly soothe aching hips.
Apply Ice Packs to Reduce Inflammation
Icing the painful area constricts blood vessels to reduce inflammation and swelling that contribute to pain. Use an ice pack wrapped in a towel or try a specialized product that contours to the shape of the butt and hips. Apply for 10-15 minutes a few times per day, especially after activity.
Utilize OTC Pain Relieving Creams
Over-the-counter topical pain relievers like Aspercreme contain salicylates that reduce muscle and joint discomfort. Gently massage the cream into sore spots on the hips, butt cheeks and thigh areas as needed up to 4 times daily. The cooling sensation helps distract from the pain.
Take Anti-Inflammatory Medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen block pain signals and reduce swelling. When hip pain flares, taking ibuprofen as directed can temporarily provide relief and enable movement. Consult your doctor to determine if NSAIDs are appropriate for your situation.
Manage Weight to Reduce Pressure on the Joints
Extra body weight places excessive pressure on the hip joints which can intensify pain. Losing even just 10-15 pounds makes a huge impact on joint pain relief. Focus on clean eating with anti-inflammatory foods and increase activity as able. Just be patient and persistent.
Stretch the Hips, Glutes and Hamstrings
Tight muscles contribute to hip discomfort, especially the gluteal muscles, inner thighs and hamstrings. Try stretches like figure 4 pose, knee-to-chest and supine hip internal rotations. Build flexibility gradually, holding stretches 30 seconds. Yoga can help lengthen tight spots.
Strengthen Surrounding Muscles
Weak glutes, quads and hip stabilizers can cause painful pressure on the hip joint. Bridge exercises, mini-band walks, clamshells and other glute strengtheners improve stability and alignment. A physical therapist can guide you on proper strengthening techniques.
Use Assistive Devices for Stability
Canes, walkers or crutches help reduce the weight placed through the hips while walking to limit painful pressure. They also improve balance and stability for those with arthritis, injuries or muscle weakness. Consult your physician or physical therapist for fitting and instructions.
Consider Cortisone Injections
If conservative treatment options havent provided enough relief, corticosteroid injections can help. Cortisone shots deliver anti-inflammatory medication directly to the painful area. Pain relief typically begins within 2 weeks and can last several months.
Explore Physical Therapy Treatment
Working with a knowledgeable physical therapist utilizes many pain relieving techniques in a customized treatment plan. They use hands-on joint mobilization, therapeutic exercises, activity modifications and more. Physical therapy aims to restore mobility and function.
Discover Lasting Relief for Aching Hips
While hip discomfort can seem unavoidable as we age, there are many conservative ways to manage pain including ice packs, activity modification, exercise, medication, diet changes and physical therapy. Working closely with your healthcare providers leads to the most effective pain relief plan.
FAQs
How long can I ice my sore hips?
It's recommended to ice painful hips for 10-15 minutes at a time, a few times per day. Always wrap ice packs in a towel and limit direct skin contact to prevent damage.
What are the best hip opening stretches?
Great stretches for tight hips include figure 4 pose, knee-to-chest draws, supine hip internal rotations, frog pose, pigeon pose and standing quad stretches. Hold gently for 30 seconds, breathing deeply.
What exercises will strengthen my hips?
Bridge exercises, mini band walks, clamshells, standing hip abductions, lateral band walks and single leg deadlifts target important muscle groups like the glutes, quads and hip abductors to improve stability.
How often can I apply topical hip creams?
For best relief, apply topical creams containing analgesics to painful areas on the hips, buttocks and thighs up to 4 times daily. Gently massage into sore spots, allowing the medication to absorb fully before reapplication.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment