5 Safe Tips to Naturally Reduce Hip Pain at Home — And When to See a Sports Chiropractor

Hip pain can make everyday activities—like walking, sitting, or even sleeping—feel uncomfortable and frustrating. Whether it’s the result of overuse, an old injury, or the natural wear and tear of an active lifestyle, the good news is: relief doesn’t have to start with medications or surgery.

At Peak Performance Health Center in Lawrence, KS, we specialize in helping athletes and active individuals recover from pain and return to the activities they love—naturally.

Here are five chiropractor-approved strategies you can start using at home today to reduce hip pain, improve mobility, and support your long-term recovery—plus how professional care can make all the difference.

1. Gentle Stretching to Improve Hip Mobility

Tight hips are a common cause of discomfort—especially in the flexors, glutes, and surrounding muscles. Daily stretching can help ease tension and improve joint alignment.

Try these:

• Figure 4 Stretch: Sit tall, cross one ankle over the opposite knee, and gently lean forward while keeping your chest lifted. You’ll feel a deep stretch in the glutes and outer hip.

• Hip Flexor Stretch: From a lunge position, press your hips forward slightly while keeping your upper body upright to stretch the front of the hip.

  
  

Pro tip: Hold each stretch for 5 seconds, repeat 5–10 times per side, and move gently—no bouncing or forcing.

2. Stay Active with Low-Impact Movement

While rest may seem like the solution, too much inactivity can lead to stiffness and decreased joint function. Instead, keep your hips moving with low-impact activities.

Good options include:

• Walking short distances on flat surfaces

• Swimming or water aerobics to reduce joint stress

• Gentle yoga and hip mobility routines to improve flexibility and posture

  
  

Listen to your body and avoid movements that worsen your pain. Consistency and control are key.

3. Strengthen the Muscles That Support the Hip

Weak glutes, hamstrings, and core muscles can throw off hip alignment and increase stress on the joint. Incorporating light strength work can help you stay stable and pain-free.

Try these exercises:

• Glute Bridges: Lying on your back, press through your heels to lift your hips, hold for 5 seconds, then lower.

• Side-Lying Leg Lifts: Strengthen outer hips by lifting and lowering the top leg while lying on your side.

• Clamshells: With a resistance band, lie on your side, bend your knees, and open your top knee while keeping your feet together.

  
  

Aim for 2–3 sets of 10–15 reps, several times per week.

4. Self-Myofascial Release with a Foam Roller or Massage Ball

Foam rolling and trigger point release are effective ways to relieve tightness in the muscles surrounding the hip, including the glutes, IT band, hip flexors, and piriformis. This technique helps reduce muscle tension, improve circulation, and increase range of motion.

How to use it:

• Gently roll over tight areas for 30–60 seconds, pausing on tender spots (trigger points) and breathing through the tension.

• Use a massage ball for smaller, deeper areas like the glute medius or piriformis.

• Avoid rolling directly on bones or joints—stick to the soft tissue.

  
  

Tip: This is a great complement to the hands-on techniques we use in the clinic, like Active Release Technique.

5. Fix Your Posture and Ergonomics

Sitting or standing with poor posture can place extra strain on your hips. Making small changes throughout your day can make a big difference.

Tips for better hip alignment:

• Sit with feet flat and knees at hip level—avoid crossing your legs

• Use lumbar support (a small pillow or rolled towel) behind your lower back

• Get up to stretch every 30–60 minutes if you sit for long periods

• Sleep with a pillow between your knees (side sleepers) or under your knees (back sleepers)

  
  

When to Seek Professional Care

At-home remedies can be a great start, but persistent or worsening hip pain should be professionally evaluated.

At Peak Performance Health Center, we take a comprehensive, hands-on approach to hip pain. We look beyond the symptoms to uncover and treat the root cause—whether it’s joint dysfunction, soft tissue restrictions, or muscular imbalances.

Our sports chiropractic care includes:

• Chiropractic adjustments to improve range of motion in the joints and reduce pressure

• Active Release Technique (ART) to break up scar tissue and improve muscle function

• Deep tissue laser therapy to reduce inflammation and accelerate healing

• Dry needling for muscle release and pain reduction

• Rehab exercises tailored to your specific movement goals

  
  

Get Back to Peak Performance

You don’t have to live with hip pain or sit on the sidelines.

Whether you're a competitive athlete or someone who just wants to move better and feel stronger, our team is here to help you take the next step. We’ll create a personalized plan to restore function, relieve pain, and get you back to doing what you love.

Don’t let hip pain hold you back. Schedule your appointment with our Lawrence chiropractic clinic today and take the first step toward real and lasting relief.