Hip Arthritis/Pain – 5 exercises to help

Oct 9, 2020

Due to the strains on the NHS we have been really busy helping lots of people with back, neck, knee, hip and shoulder pains.

We have been treating a lot of people with hip athritis, some have osteoarthritis (OA) and are not suitable for a hip replacement, others have hip pain and are not sure if it arthritis or not, others are waiting a hip replacement operation but they want to ease pain and keep strong prior to their operation (waiting lists have gone up with one of my patients reported a 30 week wait this week to me)

If you are struggling with hip pain, stiffness, you can’t walk as far as you would like then physiotherapy can help you help to improve movement, walking, strength and ease pain.

Here are some exercises to do if you have hip arthritis

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance. When exercising do not push into sharp pain.

OA Hip Exercises

Hip Flexion (Lying)

  • Lie on your back
  • Pull one knee to your chest, keeping the other leg straight then repeat on the other side
  • Stop where you feel a stretch, hold for approximately 20 seconds and relax.
  • Repeat 3 times, 2 times a day

Bridging Exercise

  • Start with your back and arms flat on the mat, knees bent and feet planted on the floor.
  • Squeeze your buttocks, push through your heels
  • Slowly raise your hips until your trunk and thighs are aligned.
  • Hold for 10 seconds, repeat 10 times, 2 times a day

Hip Abduction (standing)

  • Lift your leg sideways, keeping your toes pointing forwards.
  • Also keep your body straight and upright
  • Hold onto a chair or work surface for support.
  • Repeat 10 times, 2 times a day

Hip Flexion (standing)

  • Hold onto a work surface
  • Lift one of your knees up towards your chest, repeat on the other side
  • Repeat 10 times, 2 times a day

Hip Extension (standing)

Hip extension for hip pain
  • Keep your knee straight and move your leg backwards,
  • Don’t lean forwards.
  • Hold onto a chair or work surface for support.
  • Repeat 10 times, 2 times a day

Please get in contact with us via or 07835 712306 or book online if you want some help, treatment or advice.

We can help ease your niggles and aches to enable you to fulfil a good quality of life.

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