11 Hip Bursitis Exercises For Pain Relief With Pictures

Glute Bridge is a fantastic bodyweight workout that activates the glutes, takes the pressure off the hip flexors, and strengthens the supporting muscles of the hips. Performing it regularly could aid to ease hip bursitis over time.

Moreover, do not arch your body too much during the lifting phase of this exercise, as it can strain your lower back muscles and lead to unnecessary injury.

Steps To Do:

• Lay down on a mat on the floor, keeping the knees bent, feet flat, and back completely straight. 
• Breathe deeply, then press the heels, and pull the hip in an upward direction. 
• Engage the core muscles while raising the hips. 
• Raise till the back, hips, and knees form a straight line. Also, squeeze the glutes when you reach the top. 
• Remain at the top for 30 seconds and then lower down the hips slowly. 
• Perform this physical activity 8-10 times, feeling a deep stretch in the glutes to release hip bursa tension.

Another easy exercise for hip bursitis on this list, the IT band stretch is simple enough to try at home. There isn’t much risk in doing this stretch daily, so go for it if you’re experiencing pain in your hip bursae.

Steps To Do:

• Stand in an upright position against a wall or a chair for extra support.
• Now, place the weight of the affected hips against the wall / chair. Also, cross the legs.
• Start leaning sideways toward the affected hip’s side.
• Let the injured hip press against the wall / chair till you feel a good stretch in the region.
• Maintain holding this stretched position for 30-45 seconds.
• Practice this workout 3-6 times every day to feel the positive impacts.

Visualize a dog peeing by lifting its leg. This is exactly the movement that a fire hydrant workout requires. This exercise can provide serious relief from the pain in the hip bursae by working those gluteal muscles. 

Fire hydrant is one of the top hip mobility exercises as well, engaging the stiff hips and ultimately increasing the range of motion.

Steps To Do:

• Sit on all fours with both the arms and knees hip width apart. The arms must be aligned with the shoulders while the knees must align with the hips. 
• Keep the back and neck neutral, engage the core, and shift the weight to the right.
• Now, start lifting your right knee to the side, keeping it bent. The pose should resemble a dog lifting its leg.
• Do not, under any circumstance, rotate the spine in order to keep the hips levelled.
• Hold the lift for 20-30 seconds, then return back to the initial pose. 
• Perform this activity for 20 reps on each side.

Are you looking to strengthen your upper glutes, specifically the gluteus medius? Side lying leg raise is one of the top exercises for targeting gluteus medius and relieving hip pain, especially if you’re dealing with hip bursitis.

Regularly incorporating this exercise into your sessions can help ease inflammation in the bursae. Plus, it doesn’t require any equipment - just a little space at home will do!

Steps To Do:

• Roll out a comfortable mat and lie down on your side, keeping the painful hip on top.
• Stack your legs one on top of the other, then slowly raise the top leg with controlled movements.
• Keep the leg straight while raising it as high as you can.
• After reaching the top height, hold there for 30 seconds.
• Once you feel fatigued, return to the initial position.
• Repeat this stretching exercise for 15-20 reps. If there is pain in both sides of the hips, switch the sides.

If you want to try some simple yet effective workout for reducing hip bursitis pain, Side Plank is a perfect choice to incorporate into your daily routine. It engages the core and hips, helping to stabilize those regions. 

Side Plank is easy to learn and is simply a fun variation of the classic plank. When you have inflammation in the hip bursae, conduct these exercises regularly to get significant relief from the discomfort.

Steps To Do:

• Begin by lying on your left side, with one forearm resting on the floor. The elbow should be aligned with the shoulders.
• Meanwhile, the other arm should lie on your sides.
• The legs must be placed straight and stacked on top of one another.
• Remember to align the foot, ankles, and knees.
• By engaging the core, lift off the hips and knees from the ground. 
• At the top, the body should form a straight line from the head to feet. Only the feet and forearm must touch the floor.
• To get a good stretch in the hips, hold for 30 seconds. Lower down after that.
• Continue doing the activity for 3-5 reps, then switch sides.

Great for stretching the piriformis muscle that is located deep in the hips, this simple exercise can help ease discomfort in the hip joints and prevent compression of the hip bursae.

Be cautious not to overstretch the muscle, as this can happen easily if the hips are rotated carelessly. If you’re unfamiliar with the proper form, seek guidance from an expert.

Steps To Do:

• Start by lying down on the floor with the feet flat and knees bent.
• Now, lift the injured leg by bending the knee, creating a "figure 4" look. The other leg should remain straight on the floor.
• Use your hands to gently push and pull the raised knee, stretching the affected area.
• Once you feel a good stretch in your hips, hold it for 30-40 seconds.
• Perform this exercise 3-4 times to get a stretch in both the front and back of your hips.

An exercise similar to the straight leg raise, the clam shell distinguishes itself by using bent knees instead of stacking straight legs on top of one another. Doing this workout gently can help open up the hips, release tension in the joints, and eventually ease hip bursitis.

Steps To Do:

• Begin by lying down on your sides. Support your head with a cushion if you desire.
• Place the affected leg on top of the other one. Bend the knees and join the feet together. 
• Next, lift the top knee so it looks like the opening of a clam shell - hence the name of the workout.
• Hold at the top for 10-15 seconds, then bring the leg back down.
• Continue performing Clam Shells for 10-12 reps, switching legs if you're experiencing hip bursitis on both sides.

When we stretch the knee toward the chest in this exercise, the hips activate, helping to alleviate tension around the hip joints and reduce pain from hip bursitis.

It’s a fantastic stretch that offers other clinical benefits as well, such as decreasing chronic lower back pain. Moreover, this stretch can also improve stability in the lower pelvis.

Steps To Do:

• To get into position, lie down on your back with your legs straight. Level the hips and maintain a flat back. 
• Grab hold of the affected leg and bend its knee, pulling it towards your upper body. 
• Now, pull the raised leg toward your chest to effectively stretch the hips.
• When you reach the maximum potential in pulling your knees, hold the position for about 20 seconds.
• Then, relax and lower your leg steadily, enjoying a good stretch in your hips. 
• Repeat this stretch for 3 to 5 times until you start feeling uncomfortable.

Frequent practice of standing hip abduction may improve the outer glutes and reduce irritation in the bursae. It also helps promote overall strength in the hips, which is useful for walking and running.

To add an extra challenge, perform this exercise with resistance tubing. Just remember to maintain proper posture during this exercise to effectively reap its benefits.

Steps To Do:

• Stand tall with a straight back and feet firmly pressed to the ground. Take the support of a chair if needed. 
• Placing the feet at hip width distance, start lifting the affected leg to the sides. 
• Keep the toes pointed forward and don’t make any hip rotation.
• Lift as high as possible, and then hold at the top for 20-30 seconds. 
• Next, return to the initial pose and repeat the same process for 12-15 times.

Did you know that the Pigeon pose is not only a great hip opener but also one of the top exercises for bursitis of hip? It engages various muscle groups, stretching the glutes, hip flexors, and the piriformis muscle.

This makes it a solid choice for relieving pain caused by bursitis and improving the health of the hip joints. Practice this yoga stretch daily to decrease inflammation and speed up your recovery.

Steps To Do:

• Start at the plank workout’s position, i.e. the arms and legs supporting the entire body. 
• Now, bring the left foot forward via bending the knee. Maintain the other leg as it is, extended behind.
• Bring the bent leg toward the chest and then bring the body down to the floor. The palms should face forward and rest on the sides. 
• Meanwhile, the left hip should almost touch the ground.
• Press your palms down and start bending the upper back to get a good stretch in your hips.
• Continue stretching 3 to 5 times and repeat with the other leg.

Another stretch that can help reduce inflammation and pressure on the bursae is the butterfly stretch, which should be done with controlled breathing to help us relax and improve oxygen flow.

By using the correct techniques, we can increase flexibility while decreasing strain on the hip joints and surrounding muscles. This is why it earns a spot on this list as one of the best hip exercises for hip bursitis.

Steps To Do:

• Sit on the floor with bent knees and the soles of each foot joined together.
• Maintain a straight back and then begin to inhale deeply.
• With both hands, gently press the knees to the ground.
• If the knees don’t touch the floor, that’s okay - trying to force them down could lead to muscle strains.
• Pressing the knees helps provide a deep stretch to the hip area, offering relief from hip bursitis.
• Hold the press for 30 seconds before going back to the original pose.

Since we are exercising with an existing hip bursitis injury, it’s crucial to be cautious during workouts. If we experience sharp pain, swelling, or numbness in affected region, we must not hesitate to consult a doctor.

Likewise, if we’re working out for a long period without seeing any significant improvements, there may be an issue with our routine, techniques, or overall health. Visit a doctor to determine the cause and explore any adjustments that need to be made to the workout sessions.

Inflammation of bursa can occur in both the outer and inner parts of your hips. Several factors contribute to the emergence of this problem. Some of them include:

1. Repetition In Strains

The primary cause of hip bursitis is the overuse of tendons from repetitive physical activities like jumping, running, and jogging. Standing for extended periods or walking on uneven surfaces may also contribute to the development of this condition.

2. Hip Injury

If you have recently suffered a hip injury (for example, trauma and falls), there’s a chance you could develop this condition.

3. Lack Of Physical Exercise

A person who follows sedentary lifestyle can form this issue more easily compared to someone who exercises regularly. Working out keeps our body physically and mentally active, energizes cells, and supports the function of various muscles and joints.

A committed workout schedule is essential for consistency. Benefits of regular exercise extend to multiple areas of our lives, from cardio health and bone strength to cognitive function.

4. Presence Of Rheumatoid Arthritis

This arthritis may be an underlying cause of hip bursitis. Rheumatoid arthritis is regarded as an autoimmune disease where the immune system attacks its own cells instead of creating antibodies to combat virus and bacteria.

5. Spinal Problems

Conditions like herniated discs and spinal stenosis would lead to nerve compression that goes down to the hip region, potentially causing pain and paving the way for hip bursitis.

Meanwhile, poor spinal alignment can create uneven weight distribution, which places stress on the hips. This stress may also lead to inflammation in the bursae.

Exercises for hip bursitis are not the only solution we can include in our routine. There are many other alternative remedies that may help relieve pain and support a quicker recovery. Here are a few to try:

1. Cryotherapy With Ice Pack

An ice pack is great for decreasing inflammation in any body area, and this rule applies to hip bursitis situations too. Take some ice from the refrigerator, wrap it in clean cloth, and then apply to the affected area for 20 minutes.

2. Body Massage 

Another remedy for relieving hip bursitis is a good body massage. Massage can help reduce pressure on the bursae and relax surrounding muscles.

However, it’s crucial for the therapist to avoid pressing directly on the outer part of the hip near the bursa, as this could worsen the injury / inflammation.

3. Heat Therapy

Similar to application of ice packs, a heat therapy would work wonders for decreasing inflammation of the hip bursa. Utilize a warm compress and press it against the affected area for 15 minutes. This could help promote better circulation and improve oxygen flow in the region, speeding up the healing process.

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical / clinical advice.