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Hip Pain

Backgroud picture of Family Bike Trip
Image of the hip joint anatomy

The hip is a weight bearing ball and socket joint.  As with many joints, the ends of the bones are lined with cartilage to reduce friction. Muscles surround the hip and enable movement. Either one, or a combination of these structures can cause us problems with our hips. 


Some common hip problems are described below with information on what you can do to help yourself.

  • Acute back pain
    Acute back pain can come on suddenly, or over time and can range from a mild pain or ache to quite severe pain, which can be extremely distressing and can sometimes stop you carrying out your everyday activities. It is often difficult to identify why your back is painful as the pain can come from joints, muscles or nerves being inflammed, stretched or compressed. More often than not, acute back pain comes on without any specific injury to your back. You may experience: Back pain Muscle spasm Stiffness Leg pain (sciatica) Watch the video above to find out how to help with this. For most cases of back pain, X-ray and scans are of little benefit.
  • Chronic Back Pain
    Chronic back pain refers to pain that has not gone away after three months. Like acute back pain, it is usually caused by a strain or a sprain in the back - but the pain and distress can last for much longer and it can have a big impact on your day-to-day life. Chronic back pain can range from a mild pain or ache, to a more severe pain. This can depend on a variety of things, such as how happy you are at home or at work, if you are prone to depression or if you have had back pain before. Chronic back pain usually requires treatment such as medication or physiotherapy. In most cases though, your back will heal itself. It is important that you keep active and continue as normal, but if your pain is severe and persistent then you should seek medical advice for diagnosis and the appropriate treatment.
  • Sciatica
    Sciatica is a pain that travels down from your lower back or buttock, to your foot. It usually happens when the jelly within the discs that separate the bones of your spine (vertebrae) pushes out of the disc and irritates the sciatic nerve. Swollen muscles, joints or ligaments can also irritate the nerve causing sciatica. The sciatic nerve runs down through the back, into the buttock, down the back of the leg and round to the outside of the lower leg and foot. When the nerve gets compressed or irritated, the brain interprets the pain as coming from the buttock or leg instead of the back, where the problem actually is. The pain is often a severe shooting pain, sometimes accompanied with pins and needles or numbness. You should seek urgent medical attention if you experience any of the following: - loss of control of your bladder or bowel - numbness around your saddle (genital) area - problems with the coordination of your steps when walking Sciatica can usually be helped with exercise. If the pain is too severe to exercise, speak to your GP about medication you could take for a short time to allow you to exercise. When you're ready, try to exercise class on the back pain webpage.
  • Spinal Stenosis
    Download an information pack here For more information, see the Versus Arthritis website here
Image of a lady doing gardning

Considering a Hip Replacement?

Hip Strengthening

The video below will guide you through different exercise you can do to strengthen your hip. Your healthcare professional will guide you if you are unsure which ones to complete.

Hip Strengthening

Hip Strengthening

Play Video
1. Bridging
1.2 Single Leg Bridge
2. All 4s Hip Extension
3. Wall Slides

4. Step Hip Elevation
5. Step Up
5.2 Side Step Up
6. Adductor Ball Squeeze
6.2 Adductor Squeeze Bridge
7. Hip Adduction with Band
7.2 Hip Abduction with Band
8. Gym - Leg Press
8.1 Gym - Single Leg Press
9. Bike / Cross Trainer / Steps

Hip Strengthening
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