Hip pain can be extremely uncomfortable. It can be temporary or it can be more permanent which can be more frustrating. It can interfere with your daily activities and this can play on your mind psychologically. However, there are certain things that you can do for this in order to reduce the pain. Of course, it is important not to overdo it otherwise you are going to cause more damage to the hips.
Here are some of the best exercises for hip pain that you can do on a daily basis courtesy of Clearly Chiropractic
The Bridge – this is a good exercise to start off with in the morning. Begin by lying on your back with the feet flat on the ground and the legs bent. The legs should be some distance apart. As you raise your buttocks up, pressing down with your feet, tighten your abdomen. The knees should be in line with your ankles as you do this. The position should be held for about 4 seconds with a straight back. Do 10 repetitions, three times.
Stretching – This is a basic stretch of the hip muscles, which is particularly good for bursitis. This can be extremely painful, but this exercise will give you some relief. Start by kneeling on one leg, which give you most of the pain. As you tilt your pelvis towards you, tighten the muscles in your buttocks. Now, edge away to the side that is painful. The stretch should last for 30 seconds.
Strengthening your outer thighs – Many people suffer from hip pain due to arthritis, and this can help you. This is going to give you extra support. Lie on your side, the side that is not giving you as much pain. Now lift the leg that you are having trouble with. Lift the leg 5 inches in the air for 3 seconds, and bring it back down again. Do this 10 times. You may feel that one set is enough the first time around until you can slowly build up to another set.
Heat and Ice packs – these always work very well, no matter what type of complication or injury you have. Do this on a regular basis, and you will start to find some temporary relief. There are special packs that have been designed for this purpose. If you are using ice, make sure you don’t put this directly on the skin. Wrap it in a towel for protection. Do this a couple of times a day.
Activities – There are certain activities that can be helpful and others which will do more damage. Exercise is helpful, but in moderation. Things like walking and running where you are going to be causing more strain on the hip area should be avoided. Swimming, on the other hand is excellent because this will strengthen the muscles. Water aerobics is especially good so this is something to consider. There are many classes that you can join up with.
If you are disciplined about these exercises and include them in a routine, you will find that your muscles will start to strengthen and there will be less pain. However, if you find that after a couple of weeks you are still experiencing a lot of stress in the muscles, you may want to think of making a an appointment with a chiropractor who can help by manipulating the spine. A chiropractor deals in these sorts of injuries that cause people a lot of frustration, and often a couple of sessions will help you get back on track.
For more information visit http://www.chiropractic-eastbourne.co.uk
