Your hip is sore. Maybe it’s stiff after sitting, aches during walks, or flares up when lying on your side. You want to do something about it, but long rehab routines aren’t realistic right now. That’s completely fine. Even a few minutes of the right movement each day can help it start to settle.

What’s going on?

Hip pain is often linked to irritated muscles or tendons, like the glutes or hip flexors. It can also come from tightness in the joint itself. The pain might feel sharp with movement or dull and achy after rest.

The good news is that your hip is built to move and respond to load. It just needs the right kind, in small doses.

Three simple things that help (and take under 5 minutes)

1. Keep it gently mobile

• Do small leg swings front to back while brushing your teeth or waiting for the kettle.
• Try bringing one knee up to your chest and holding for 5 seconds, then repeat on the other side.

2. Take the pressure off when you need to

• Avoid sitting too long. Stand and move every 30 to 60 minutes.
• If lying on your side hurts, place a pillow between your knees for support.

3. Rebuild strength quietly

• Try a mini bridge: lie down and lift your hips slowly off the floor, hold for 5 seconds, then lower.
• Start with 3 to 5 reps. You can do this while winding down for bed.

You’re doing enough, and it adds up

Hip pain often improves when it gets regular, light movement rather than total rest. Even a few reps, done consistently, can calm the system and rebuild strength. If it’s not improving after a couple of weeks, a physio can help adjust the plan.

You don’t have to do everything, just something. And that’s more than enough to make progress.

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