The 4 Best Exercises to Relieve Hip Bursitis Pain

If you’ve ever dealt with hip bursitis, you know how frustrating that deep, nagging ache can be. Some days, it’s just a dull discomfort; other days, it feels like your hip is throwing a full-blown protest. The good news? The right exercises can make a difference in reducing pain and keeping you moving comfortably.

Why Movement Matters

You might think rest is the best option, and in some cases—especially during a flare-up—it is. But staying still for too long can make things worse. Gentle movement helps reduce stiffness, improves circulation, and strengthens the surrounding muscles to take pressure off that irritated bursa. So, let’s talk about some simple, effective exercises to help ease the pain and get you back to feeling like yourself.

Exercises to Relieve Hip Bursitis Pain

1. Side-Lying Leg Raises

This one’s great because it strengthens the outer hip muscles (your glutes) without putting too much stress on the joint.

How to do it:

• Lie on your unaffected side with your legs stacked.
• Keep your bottom leg slightly bent for support and straighten the top leg.
• Slowly lift the top leg about 12 inches, keeping it straight.
• Lower it back down with control.
• Repeat 10-15 times, then switch sides.

Pro Tip: If it feels too easy, add a resistance band around your thighs for extra challenge.

2. Standing Hip Abductions

If lying down isn’t comfortable, try this standing version instead.

How to do it:

• Stand tall with one hand on a chair or wall for balance.
• Slowly lift one leg out to the side without leaning your body.
• Lower it back down with control.
• Repeat 10–15 times on each side.

This helps strengthen your hip stabilizers—key players in keeping that bursa happy.

3. Clamshell Exercise

A favorite among physical therapists, clamshells target the glute medius, which plays a big role in hip stability.

How to do it:

• Lie on your side with your knees bent and feet together.
• Keeping your feet touching, lift your top knee as if opening a clamshell.
• Slowly lower it back down.
• Repeat 10–15 times on each side.

4. Gentle Hip Stretches

Sometimes, the muscles around your hip just need a little TLC. These two stretches can help loosen things up:

Figure-4 Stretch:

• Lie on your back with both knees bent.
• Cross one ankle over the opposite knee.
• Hold behind your thigh and gently pull toward your chest.
• Hold for 20–30 seconds, then switch sides.

Hip Flexor Stretch:

• Step one foot forward into a lunge position.
• Tuck your pelvis slightly and shift your weight forward.
• You should feel a stretch in the front of your hip.
• Hold for 20–30 seconds, then switch sides.

What to Avoid

Not all exercises are hip-bursitis-friendly. Deep squats, running, or anything high-impact can aggravate the bursa, especially during a flare-up. Listen to your body—if something hurts, back off and try a gentler approach.

Final Words

Consistency is key. Try these exercises a few times a week, and over time, you’ll likely notice less pain and more mobility. If things aren’t improving or the pain gets worse, check in with a physical therapist for a personalized plan.