4 Ways on How to Relieve Hip Pain

The hip joint is essentially a ball and socket joint that is designed to provide a near unrestricted range of motion and withstand this cyclic process and the wear and tear it brings along. Due to the frequency of usage, the hip joint can break down easily. The soft tissues located in the hip will be overused and injuries such as fractures and sprains can then happen, leading to hip pain. We will discuss about some ways to relieve hip pain in this article.

Stretching exercises

Stretching exercises help to keep the target group muscles warm and flexible. Exercises will increase blood flow to the area, bringing more nutrients such as oxygen and aiding repair works. Hip exercises such as bridging can help to relief hip pain. You simply have to lie down on your back and raise your butt off the ground while contracting your abs muscle. Hold in this position for 10 seconds and repeat for 3 sets.

Aquatic therapy

The main benefit of aquatic therapy is the reduced stresses acting on the injured joints. As the name suggests, it takes place in the water. Aqua therapy uses the unique buoyancy of water properties to assist in healing, conditioning and strengthening of the joints, allowing patients to perform the therapy in a painless manner yet significantly aiding the recovery plan. The viscosity properties of water allow a gentle resistance to build up the body’s mechanism.


During sudden onset of hip pain, pain relief medication is able to produce a temporal solution to counter the problem and allow patients to relax. Medication can only be a stop gap measure as it does not solve the root of the problem and that can only be solved by exercises, physical therapy or surgery.

Ice packs

Ice packs help to bring down swelling and calm irritated nerves and tissues in the hip region. Ice also contracts the blood vessels, reducing the amount of blood flow in the region. This will help to produce a temporary pain relief effect similar to medication but the effective duration is shorter.

Discussed above are 4 ways to help reduce hip pain. Hip pain is inevitable at some point in our lives due to the wear and tear of the cartilage lining. Joint supplements may be able to help alleviate the pain to a certain extent and is best taken when you are still young and active.

Snapping Hips : Causes and Treatment

Snapping hip or dancer’s hip is a medical condition resulting in a snapping sound whenever the hip is used such as running, walking, jumping or even simply standing up from a sitting position. There are many possible causes for snapping hip and will often cause annoyance to the patient.

Iliopsoas band snapping

There is a thick connective tissue called the iliotibial band located at the outside of the hip. This iliotibial (IT) band passes through the part of the thigh bone that is protruding out called the greater trochanter and standing up from a previously sitting position can cause the IT band to snap, creating a snapping sound.

Iliopsoas tendon snapping

Similar to the above, the IT tendon acts as the primary flexor muscle for the hip passing through the front of the hip joint. During hip flexing motions, the IT tendon can cause a snap, creating the annoying sound that disturbs patients. This is usually harmless, only annoyance.

Cartilage tear

Cartilage is another possible reason for snapping hips. Due to injury or various reasons, the cartilage can be injured and result in a loose flap. During hip motions, this loose flap can hit against the hip, causing a snapping sound that is rather faint. Since this is due to injury, patients may experience instability in their hips and will require stability aids.

Physical therapy

Physical therapy can help to strengthen the soft tissues around the hips to better support it. Most of the exercises can be performed at home or your office and will not take up much of your time.

Iliotibial band stretching

This exercise requires the presence of a wall for support. Cross your right leg over the left and lean your hip towards the wall. You will be able to feel a stretch at the hip region and hold for 20 seconds. Change the leg and repeat the step. Repeat the exercise for 3 sets of 15.

Piriformis stretch

Lie down on your back and bend your knees slightly while keeping your feet flat on the ground. Cross the leg of the side of the injured hip and hold your hands behind your thigh. Pull the injured hip towards you and you will be able to feel a stretch. Hold in the position for 15 seconds and repeat for 3 sets of 15.

Quadriceps stretch

This exercise also requires the presence of a wall. Place your hand on the wall for support. Reach for the ankle of the injured hip and pull it towards you while standing in an upright position. Hold for 30 seconds and repeat for 3 sets of 15.

If the cause of your snapping hips is not due to injuries, it does not affect you much except annoyance. If they are due to injuries, you will need to administer medical treatments. Try doing physical therapy exercises initially and if it fails, you may need corticosteroid injections or even surgical treatments such as hip arthroscopy.

Top 6 White Collar Work Injuries

Work is literally a pain in the body. Don’t you frequently experience pain throughout your body when you return home from work? Studies have concluded that white collar professionals are the ones that have the highest medical claims among all occupations. White collar workers and blue collar workers suffer different pain mainly due to their different job scope. White collar workers sit at their desk the entire day and it does not seem to be hard work at all. However, they often reach home with muscle aches everywhere.

Back pain

Sitting on the chair for prolonged periods can cause a lot of pressure and straining on the back muscles. This is commonly termed as mouse shoulder. You can also experience chronic stiffness in the upper back, lower back and spinal cord. Sitting down for too long will cause the spinal discs to compress and cram up as well as causing inflexibility in the hips which will increase stress levels in the lower back.

Typing injury

Typing injury or repetitive stress injury as its name suggests implies pain in the hands that are caused by repeated typing motions and this will cause even simple daily activities to be almost impossible. This is due to the repeated stresses acting on the tendons and ligaments of the hands. This can cause the ligaments to be inflamed and swell up as a result.

Blurry vision

Staring at the computer screen for the entire will put a lot of strain on the eyes and will leave it dry and tired, eventually leading to blurry vision, headache and eye pain.

Repeated stress disorder

Doing repeated motions every single day in the office can cause muscle overuse and lead to ligament and tendon injuries as well as cause muscle aches.

Neck stiffness

Stiffness of the neck is also another common complaint that many white collar workers have. Due to the prolonged periods of computer usage, the neck is kept in a position unmoved due to the need to view the computer screen. The mistake of setting the monitor height at an incorrect height further aggravates the problem.


Many office workers also experience migraines during work and this can ruin a day badly. The exact cause for migraine is still unsure but this is largely due to the prolonged staring at computer screens.

All it takes is just some adjustment to office ergonomics that will lead to a vast improvement in terms of posture and working conditions. Setting the monitor screens at the correct height and the screen brightness to the correct setting can eliminate headaches and even migraines. Sitting upright can reduce chances of back problems.