Hip bursitis pain can make everyday activities such as walking, climbing stairs, and sleeping on your side uncomfortable. The pain is often sharp at first and may become a dull ache that worsens with movement or prolonged positions.
The good news is that targeted physiotherapy exercises can help reduce inflammation, restore hip movement, and improve strength to prevent recurrence. In this guide, we explain hip bursitis and share safe hip bursitis pain relief exercises, supported by images and videos so you can perform them with confidence.
What Is Hip Bursitis?
Hip bursitis occurs when one of the bursae around the hip becomes irritated or inflamed. A bursa is a small fluid-filled sac that reduces friction between bones, muscles, and tendons.
The most commonly affected bursa is the trochanteric bursa, located on the outside of the hip.
📸 Image suggestion: Lateral hip anatomy showing the trochanteric bursa
🔗 Visual reference: https://www.orthobullets.com/hip/12126/trochanteric-bursitis
Common Causes of Hip Bursitis
Hip bursitis may develop due to:
- Repetitive hip movements
- Prolonged pressure on the hip (side sleeping)
- Weak hip or core muscles
- Poor walking or running mechanics
- Previous hip or lower back injury
Addressing these factors is essential for long-term relief.
Why Exercises Help Hip Bursitis Pain
The right exercises help by:
- Reducing stress on the inflamed bursa
- Improving hip stability
- Correcting movement patterns
- Preventing repeated irritation
Exercises should feel controlled and comfortable, not sharp or aggravating.
1. Side-Lying Hip Abduction
📸 Image suggestion: Side-lying hip abduction exercise
📹 Video: https://www.youtube.com/watch?v=1JkH8gZ2k8M
This exercise strengthens the gluteus medius, a key muscle for hip stability.
How to do it:
- Lie on your pain-free side.
- Keep the top leg straight and slightly back.
- Lift the leg upward slowly.
- Lower with control.
- Repeat 10–12 times, 2–3 sets.
2. Standing Hip Extension
📸 Image suggestion: Standing hip extension with support
📹 Video: https://www.youtube.com/watch?v=QmZAiB7QnUw
This strengthens the gluteal muscles without compressing the bursa.
How to do it:
- Hold onto a bench or chair.
- Move one leg straight backwards.
- Keep your torso upright.
- Slowly return to start.
- Repeat 10–12 times per side.
3. Seated Figure-4 Stretch (Gentle)
📸 Image suggestion: Seated figure-4 stretch
📹 Video: https://www.youtube.com/watch?v=YjCzZcR0FfY
This stretch helps reduce tension around the hip without excessive compression.
How to do it:
- Sit upright on a chair.
- Place one ankle over the opposite knee.
- Gently lean forward.
- Hold for 20–30 seconds.
- Repeat on both sides.
Stop if lateral hip pain increases.
4. Hip Flexor Stretch
📸 Image suggestion: Half-kneeling hip flexor stretch
📹 Video: https://www.youtube.com/watch?v=7bRaX6M2nr8
Tight hip flexors can increase stress on the outer hip.
How to do it:
- Kneel on one knee.
- Gently shift hips forward.
- Keep chest upright.
- Hold for 20–30 seconds.
- Repeat 2–3 times.
5. Bridge Exercise
📸 Image suggestion: Glute bridge exercise
📹 Video: https://www.youtube.com/watch?v=m2Zx-57cSok
Bridges improve glute strength and pelvic control.
How to do it:
- Lie on your back with knees bent.
- Tighten your glutes.
- Lift hips off the floor.
- Hold for 3–5 seconds.
- Lower slowly and repeat 10–12 times.
6. Walking (Pain-Free Range)
📸 Image suggestion: Person walking with upright posture
📹 Video: https://www.youtube.com/watch?v=FJ9Iu1KxI6U
Walking maintains hip mobility and circulation.
Tips:
- Walk upright
- Avoid long strides
- Stop before pain increases
- Build duration gradually
What to Avoid with Hip Bursitis
- Lying directly on the painful hip
- Crossing legs while sitting
- Deep side lunges
- Aggressive stretching of the outer hip
These positions can compress the inflamed bursa.
When to See a Physiotherapist
You should seek physiotherapy if hip pain:
- Persists beyond 1–2 weeks
- Worsens with activity
- Disrupts sleep
- Limits walking or work tasks
At Narrow Gate Physiotherapy, we assess hip mechanics, muscle strength, walking patterns, and contributing lower back factors to create a targeted, long-term solution.
Get Professional Help for Hip Bursitis Pain
Hip bursitis pain can be persistent, but it responds extremely well to the right physiotherapy approach.
If you’re experiencing lateral hip pain or difficulty moving comfortably, contact Narrow Gate Physiotherapy today. Our experienced physiotherapists will design a personalised treatment plan to relieve pain, restore movement, and prevent recurrence.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.