Hip pain in women: Causes, treatments, exercises

While hip pain can affect anyone, certain causes are more common in women and people with vaginal anatomy due to hormonal or anatomical factors. This can make everyday movements like going from sitting to standing, walking, getting in and out of a car, and climbing stairs uncomfortable.

Depending on the factors involved, hip pain often resolves on its own with time and simple at-home treatments like targeted exercises and over-the-counter anti-inflammatories.

Hip pain is rarely just about one thing. By looking at the whole picture — your strength, flexibility, and even how you sit and sleep — you can pinpoint what your hip needs to recover and stay out of pain. “Understanding the contributing factors of your hip pain helps you identify the best treatment,” Mark Schrockenstein, PT, DPT, a physical therapist at Hinge Health.

Ahead, learn more about causes of hip pain in women, plus how targeted hip exercises recommended by Hinge Health physical therapists can alleviate discomfort so you can get back to doing daily activities with ease.

Symptoms of hip pain in women

Hip pain can feel different for everyone depending on what factors are contributing to it. For example, you may notice sharp or achy pain in the front, side, or back of your hip. "Lingering sensitivity typically feels like a constant, dull ache, while a sudden tweak might cause sharp pain with certain movements," says Dr. Schrockenstein. Common hip pain symptoms include:

• Pain in different locations around the hip area. You might feel discomfort deep in your groin, on the outside of your hip or in your glute (butt muscles).

• Stiffness or reduced range of motion. You may notice it’s harder to bend over, tie your shoes, or cross your legs while sitting, for example.

• Discomfort during specific movements. Pain might flare up when you move around your house, squat down to pick something up, or move side to side. 

• Radiating pain. Sometimes, the issue originates in the hip, but you feel the sensation traveling down the front of your leg or even into your knee (this is called referred pain).

• Tenderness to the touch. The area around the side of your hip may feel sensitive when you press on it or lie on that side in bed.

• Pain after staying in one position. You might feel achy or stiff after sitting for a long period (like at a desk or in a car) or when you first wake up in the morning.

• Numbness or tingling. If a nerve that runs through your hip becomes compressed due to muscle tension, it can lead to temporary numbness or tingling sensations. 

Causes of hip pain in women

Hip pain can result from many factors, from how your body changes over time to how you move throughout the day. Because women have unique anatomical differences (such as a wider pelvis) and experience hormonal fluctuations during the menstrual cycle, pregnancy, and menopause, certain factors may contribute to hip pain in women more frequently. Understanding what’s contributing to your pain is the first step in finding relief. Common causes include:

• Hip arthritis. It’s normal for the structures in your hip joint to change over time, just like how you get gray hair or wrinkles. Osteoarthritis is the most common type of arthritis. It happens when the protective cartilage in your hip changes over time. For some people, this may feel like stiffness or a deep, groin-centered ache that feels more noticeable with physical activity or prolonged sitting, Dr. Schroeckenstein says.

• Hip bursitis. The small, fluid-filled sacs (bursae) that cushion your hip can sometimes become sensitive. This often causes aching on the outer hip, especially if you lie on that side at night. It’s often related to irritation from the iliotibial (IT) band that runs alongside the outside of your hip and down the side of your thigh, which can flare up when you increase your activity level when your body wasn’t prepared for it. Many targeted exercises can help ease pain from hip bursitis, including figure four stretch and bridge exercise. 

• Hip tendonitis. The tendons in your hip flexors (front of hip muscles) can become irritated if you do more activity than your body is ready for at that moment (like starting a new exercise program too quickly). Sitting for long periods can also contribute to muscle tightness in this area.

• Labral changes. The labrum is a ring of cartilage that helps stabilize the hip socket. "Changes to the labrum — such as fraying or a tear — can happen suddenly during sports with twisting motions, or gradually over time," says Dr. Schroeckenstein. This typically feels like deep joint pain rather than muscle soreness.

• Sciatica. Irritation of the sciatic nerve often causes pain in the back of the hip or buttock. "It’s usually related to the low back, whether it's referred pain or irritation of a nerve root," says Dr. Schroeckenstein. You might feel numbness or tingling traveling down the back of your leg.

• Pelvic floor dysfunction. This is common after childbirth, but it can happen to anyone at any time. The pelvic floor and hip muscles work together to support your trunk during movement. When the pelvic floor is tight, weak, or not coordinating well, nearby hip muscles often have to work harder to pick up the slack. “When this happens, the hips can become tense and sore,” says Dr. Schroeckenstein.

• Sacroiliac (SI) joint irritation. The SI joints sit at the back of your hips, connecting your spine to your pelvis. When these joints become irritated or move differently than usual, they can cause a mix of low back and hip pain that often feels deep and achy.

• Hormonal changes. Hormonal fluctuations before or during the menstrual cycle, pregnancy, and perimenopause can sometimes influence low back pain, which may radiate to the hips. "The back and hips are connected, so we often see referred pain down into the hips," says Dr. Schroeckenstein.

• Hip fractures. A fall or direct blow to the hip can lead to a hip injury, like a fracture. This is more common in older women, as bone density can change with age often due to lower estrogen levels, says Dr. Schroeckenstein.

• Referred pain from gynecological conditions. Sometimes, hip pain actually signals an issue elsewhere. Conditions affecting the abdomen and pelvis — such as endometriosis, fibroids, or cysts — can create sensitivity that radiates to the hips.

How movement can help ease hip pain

You may not feel like moving if you’re in pain, but gentle activity is usually one of the best ways to find relief. "The goal is to make movement more comfortable by stretching tight muscles in and around your hips or strengthening weaker ones," says Dr. Schroeckenstein.

A physical therapist is a great resource for suggesting exercises and everyday movements that can help support hip health and prevent hip pain in women. Walking, for example, can help lubricate your joints and boost healing blood flow to sore muscles. The key is to ease into movement and listen to your body. Some discomfort is okay and often signals the effort needed to build strength, but aim to keep the intensity at a manageable level—or what Hinge Health physical therapists like to call your movement sweet spot.

Targeted physical therapy exercises can generally help ease hip pain through gentle stretching and strengthening movements. If you have hip pain, the above exercises, recommended by Hinge Health physical therapists, are a great place to start. You don’t need to pinpoint the exact source of your pain to start feeling better. Building strength and resilience in your hips can help you manage symptoms and get back to your daily activities. A physical therapist can design an exercise therapy program for you and your health needs, recommending modifications if a move feels uncomfortable and providing new challenges as you progress. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for hip pain in women 

Along with gentle movement and targeted exercises, there are many strategies you can use to ease hip pain at home. These range from taking over-the-counter medications, applying heat or ice to your hips, and adjusting your sleep positions. These include:

• Try physical therapy and targeted exercises. Targeted hip exercises can help open up and strengthen the various muscles surrounding and supporting your joint. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. If your hip hurts when you move around your home, it can feel counterintuitive to exercise. But avoiding movement can actually increase stiffness. Gentle activity helps lubricate the joint — as Hinge Health physical therapists say, motion is lotion — and strengthens the muscles that support your hip. If walking or standing feels challenging right now, try low-impact options like swimming or stationary biking to keep moving without adding too much pressure.

• Pace your activities. Modify activities that trigger hip pain. If standing or walking for long periods aggravates symptoms, break up activity into shorter sessions. 

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have hip pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take

• Apply heat and cold therapy. Heat therapy can warm the muscles, easing tension and stiffness by promoting blood flow. Cold therapy often reduces inflammation and swelling. Either option can help with hip pain, so choose whichever feels best for you or alternate between the two. 

• Switch up your sleep positions. If hip pain keeps you up at night, small adjustments to how you sleep can make a big difference. If you’re a side sleeper, try lying on the side that doesn’t hurt. Placing a pillow between your knees can support your top hip, keeping it in a comfortable, neutral position that relieves tension in the outer hip muscles. If you prefer sleeping on your back, try placing a pillow under your knees to relax your hip flexors and take pressure off your lower back.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for hip pain relief, such as massage, acupuncture, or chiropractic care.

• Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce some types of hip pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Talk to your doctor about medical interventions. If symptoms persist despite at-home treatments, your doctor may recommend joint injections to help reduce inflammation. In some cases, surgery may be an option to address specific structural changes, such as a full or partial labral tear.

When to see a doctor

Hip pain often improves on its own with simple management, such as the above treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Difficulty lifting or bearing weight on your leg, especially after a fall

• Hip pain that's worsening, despite at-home treatments

• Issues sleeping due to hip pain  

PT tip: Strengthen the muscles around your hips

Your hips, low back, and legs work together as a team. When your glutes and leg muscles are strong, they provide a solid foundation that supports your hips and back during daily movement. "Staying active with activities you enjoy and can tolerate, in addition to physical therapy, can help strengthen all these muscles and reduce your overall pain," says Dr. Schroeckenstein.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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