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Hip Pain

Pinched Nerve in the Hip

A pinched nerve in the hip can cause several symptoms, including severe pain. It can make it difficult for you to do your daily activities. In this guide, we explore the common causes and symptoms of a pinched nerve in the hip. We also introduce you to some stretches and exercises that can help treat a pinched nerve and prevent it in the future.

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Picture of Juhi Modi
Juhi Modi

Medical Writer

Content:

  • What is a pinched nerve in the hip?
  • Symptoms: What does a pinched nerve in the hip feel like?
  • Typical causes of pinched nerve in hip
  • Pain relief from pinched nerve in hip
  • Other pain relief options for pinched nerve in hip
  • Recovery time
  • How to prevent hip pain in the future
  • When to see a doctor about your hip pain
  • Managing and preventing a pinched nerve in the hip

 

Do you feel a burning pain in your hip? Or a numbness down your leg? Can you feel pins and needles in your thigh? If so, you may be suffering from a pinched nerve in the hip.1 The pain from pinched nerves can be severe. It can cause you to walk with a limp. It may even prevent you from doing your routine activities, working, and playing sports. Fortunately, you can get quick relief from a pinched nerve in the hip through physical therapy exercises. These exercises help stretch the muscles and other tissues surrounding the nerve. This relieves the pressure on the nerve and reduces your pain.2

The Injurymap app shows you many exercises that can provide relief from symptoms of a pinched nerve in the hip. With this informative guide, we will help you understand the different causes of a pinched nerve in the hip. We’ll also tell you how to treat the hip pain from a pinched nerve and prevent it from returning.

What is a pinched nerve in the hip?

Nerves transmit pain and other signals from various parts of the body to the brain. When a nerve becomes pinched or pressed upon by the surrounding tissues (muscles, tendons, cartilages, and ligaments), the pressure on the nerve causes it to become irritated. As a result, the pain signals transmitted by the nerve are amplified. That’s why a pinched nerve causes severe pain. The medical term for this condition is radiculopathy.3

Symptoms: What does a pinched nerve in the hip feel like?

A pinched nerve in the hip is a very painful condition. The pain can be a dull ache or it can be a sharp, burning pain. The pain may radiate to the inner thigh or groin region. Sometimes, the pain can travel as far down as the knee.1 Walking or moving around typically makes the hip pain from a pinched nerve worse. You may also experience numbness (loss of sensation) that spreads down your leg.1 Tingling (a pins and needles sensation) is another common symptom of a pinched nerve in the hip. Some people have weakness in the leg, a feeling of tightness in the hip muscles, or a limited range of movement in the affected leg.3

Typical causes of pinched nerve in hip

A pinched nerve in the hip can happen for many reasons. It can be something minor, like sleeping in an awkward position. A more severe injury can also cause it or accident.3

 

Common causes1,3
  • Repetitive stress on the hip from remaining in one position for long periods, for example, prolonged sitting, standing, or walking.
  • Injuries sustained during car accidents falls, or sports can strain the muscles in the hip area, creating pressure on a nerve.
  • Sleeping in an improper position can put stress on the nerves in the hip.
  • Exercising without stretching and warming up can make the hip muscles tight, putting pressure on the nerves.

 

Some medical conditions can create pressure and irritate the nerves in the hip. A pinched nerve in the hip is more common in the following situations:1

  • If you are pregnant.
  • If you are overweight.
  • If you have a herniated disk in your spine (this is a bulging of intervertebral disks due to wear and tear or injury – intervertebral disks are shock-absorbing disks between the vertebrae (spine bones).
  • If you have a bone spur (a growth off the edge of a bone).
  • If you have arthritis in the hip.
Pinched hip nerves in the hip occur more frequently if you're a pregnant woman.
Pinched hip nerves in the hip occur more frequently if you’re a pregnant woman.

Exercise is the key to preventing some of the above-listed conditions. For example, regular stretching and physical activity will improve your joint health and increase your strength and flexibility. Exercising can also help you lose weight if you’re overweight. You can use the Injurymap app to do hip exercises and protect yourself from developing a pinched nerve.

 

Pain relief from pinched nerve in hip

The good news is that pinched nerves often resolve with home remedies and exercises. Here are some stretches and exercises you can do from home.1

Exercises
  • Side plank V
    5 reps
    Play Video
    • Lie on one side.
    • Support yourself with one forearm on the ground and the bottom foot on the floor and the other foot placed on top.
    • Lift your body up so it is aligned with your legs.
    • Pull the pelvis up and tighten your abdominal muscles and hold the position for 5 seconds.
    • Repeat the exercise 5 times to each side.
  • Lying glute stretch
    30 sec. x 3 sets
    Play Video
    • Lie on your back and grab your knee with the hand on the same side.
    • Use the other hand to slowly pull your lower leg and knee towards the opposite shoulder.
    • Make sure your knee is bent at a 90-degree angle.
    • Repeat the exercise with both legs.
    • Keep the stretch for 30 seconds with both the left and right leg.
    • Perform 3 sets.
  • Standing thigh stretch
    30 sec. x 3 sets
    Play Video

    The quadriceps, the muscles in front of the thigh, are made up of four muscles; vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. The rectus femoris is the one quadriceps muscle that acts as a knee extensor and hip flexor. As such, stretching the front of the thigh can help prevent hip pain and reduce current hip pain. It may also contribute to improved mobility in the hip.

    • Stand up.
    • Bend your knee and grab your foot with your hand.
    • Pull your foot up and your knee a little backwards.
    • Be sure your thighs are held together throughout the exercise.
    • Support yourself with a hand on a chair or something similar if necessary.
    • Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Other pain relief options for pinched nerve in hip

Luckily, most people can heal from a pinched nerve in the hip without specific medical treatment or surgery. There are several things you can do at home for pain relief.1

Pain Medications: Over-the-counter pain pills and anti-inflammatory medications like ibuprofen and acetaminophen can help manage severe pain from a pinched nerve.

Ice and Heat: Applying ice on the painful area reduces swelling. Heat application increases blood circulation and reduces pain. You can alternate between ice and heat.

Lifestyle Modifications: Avoid putting additional pressure on the pinched nerve by not sitting or standing in one position for long periods.

Recovery time

In the majority of cases, a pinched nerve in the hip gets better within a few days to a few weeks.1 You can speed up your recovery by doing stretches and exercises.

How to prevent in the future

There are several things you can do to prevent a pinched nerve in the hip in the future. One of the most important things is to maintain a healthy body weight with regular exercise. The Injurymap app is a great way to stay fit. The app contains a range of exercises for every part of the body. You can use the app to work all the different muscles and prevent pinched nerves in the hip and other areas as well.1

Good sitting posture.
Sitting with good posture can help prevent a relapse.

Another preventive measure for pinched nerve in hip is to avoid staying in one position for too long. For example, if your work involves sitting in an office chair all day long, you should do gentle stretches and exercises periodically. This will help relieve pressure on the nerves in your hips.1

It is also a good idea to make sure you have a good posture. While standing, ensure that your weight is distributed equally on both legs. Avoid sitting for long periods with your legs crossed. Keep your spine straight and avoid hunching over.1

If your occupation requires heavy lifting, be sure to lift smart with the proper form. Bend your knees, not your back. Don’t attempt to lift heavy or awkwardly shaped objects without help. If you have symptoms of a pinched nerve in the hip, avoiding lifting heavy objects as it can make your condition worse.

When to see a doctor about your hip pain

You should get a professional medical opinion if your pain is severe or your symptoms are very uncomfortable.1 If your symptoms do not improve with home treatments and exercises after a few days, talk to a doctor.

Managing and preventing a pinched nerve in the hip

A pinched nerve in the hip can be an extremely painful condition. Along with symptoms like numbness and weakness, the pain can be intense. This can make it impossible for you to do your daily activities, work, and take part in sports. If you’re suffering from a pinched nerve in the hip, physical therapy exercises and stretches are your best bet to get fast relief. Exercises will relieve pressure on the trapped nerve, treating the problem at its root cause.

The Injurymap app demonstrates a range of hip exercises to gently stretch and strengthen your muscles. This will help relieve pain and other symptoms from a pinched nerve in the hip. You do not need to invest in any expensive gear. You can do the exercises conveniently at home with minimal equipment. Start by doing some gentle stretches and gradually work your way up to more intense strengthening exercises.

Start using the Injurymap app today. Build your core and hip muscle strength and improve your flexibility. This will help you not only to heal from a pinched nerve in the hip but also to prevent the problem from recurring. The app shows you how to do each exercise with the correct form and technique. Download the Injurymap app today and get back to doing the things you love, pain-free.

 

Begin your 14-day free trial of the Injurymap app today!

 

  1. https://www.healthline.com/health/pinched-nerve-in-hip#home-remedies ↩
  2. https://twinboro.com/treatment-for-pinched-nerve-in-hip-simple-ways-to-find-relief-twin-boro/.html ↩
  3. https://www.medicalnewstoday.com/articles/321098#overview ↩
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About the author

Juhi Modi has two decades of experience as a medical writer with varied interests and an enduring passion for health, biology, and science. She uses her educational background in medicine to write science-backed articles for clients around the world

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