Hip pain: How to treat your buttock in 2022 best solution

- Physiotherapist


The hip joint lies on the buttocks, where the bones of the upper legs are attached to the body. Both hips are having pain while sitting when your hip joint bends and supports most of your body weight while you are sitting.

Sitting where you feel pain in the buttocks can tell you a lot about why your buttocks hurt. Your hip pain may be felt in a sharp, stabbing pain or dull ache. The hip joint may also become slightly popped or stiff when sitting.

You may have hip pain while sitting at your desk or a dinner table while driving or watching TV. Prolong period of sitting at the time of traveling or watching movies can also cause hip pain

Where is your hip pain exactly?

The hips are a big joint in the body. It connects the femur head (thigh bone) and the pelvis and contains many ligaments, tendons, and muscles.

Hip/Buttock pain can manifest itself locally or more widely in various ways.

Often, pain associated with hip disorders will be “confusing,” for example, localized in the groin, buttocks, and even the legs or knees.

Conversely, pain may be felt in the buttocks and may come from a more distant point (especially the back or groin).

Hip pain in your buttocks, upper thighs, or the outer part of the outer buttocks when sitting is usually caused by hip muscles, ligaments, or tendons.

Sometimes hip pain may shift to your hips while sitting, called referred pain.Given the incurable nature of hip pain, it is important to consult your doctor without delay to benefit from adequate follow-up.

Anatomy of the hip: to understand hip pain

The hips/buttocks are attached to the acetabulum (hip), the humerus head (the head of the femur that connects the hip), the ligaments, the tendons, and several muscles.

The main buttock muscles include the Iliopsoas (hip flexor), gluteus maximus, medius and minimus, adductor muscle, abductor muscle, vas deferens larynx, visceral intermedius, and obturator interns. In particular, the hip flexors, the gluteus medius, and the quadriceps muscles are often responsible for pain in the anterior part of the buttocks.

Like the shoulder, the buttocks are a ball and socket type of joint – which means that the joint moves in almost all directions, so higher demands are placed on stability. 

Causes of hip Pain

Poor gestures

Poor posture while sitting is a common cause of hip pain. Sitting with a weak posture or right-back and without hip, support can put more strain on your hips. This strain can cause hip pain while sitting.

Cross your legs

Cross leg sitting can also put more pressure on one or both hips. Even very bad sleep patterns, such as lying down for long periods, can put a lot of pressure on your buttocks and cause pain when you are sitting.

Hip bone fracture

The most common cause of falls is a hip fracture in older people. This fracture is caused by two effects of aging, osteoporosis (thinning of the bones) and loss of balance. These two risks are likely to cause a lot of leaks. Occasionally, osteoporosis can cause spontaneous bone fractures and falls.

Other diseases affecting the hipbones can also weaken the bones. A pathological hip fracture includes bone cancer, benign tumors and cysts, pediatric diseases, and inherited bone diseases.

When healthcare professionals talk about a hip fracture, they have a fracture of the proximal or upper part of the femur. Fractures of the acetabulum are not uncommon and are usually caused by major trauma, such as a motor vehicle collision or falling under a flight of stairs.

Proper positioning of the fracture is important, as it guides the treatment surgeon’s decision as to what type of operation is needed to repair the injury.

In addition to the fall, any trauma could potentially cause a hip fracture. The femur cannot be broken; Rather, a part of the pelvis (often the pubic ramus) may be fragile. Early pain may occur in the hip area, but tests and X-rays may reveal a different source than the hip joint as the cause of the hip pain. Trauma can also cause hip dislocation where the femoral head loses its connection to the acetabulum. It is usually associated with acetabular (pelvic bone) fractures; however, the prosthetic hip may be spontaneously displaced in patients with a hip replacement.

Sitting on uneven surfaces.

If your seat cushion, car seat, or sofa is too soft, it can make you sit up prematurely. This means that your body can lean to one side.

Sitting on an uneven or very soft surface can put more weight and pressure on one of your hips to cause pain when you are in bed working on a laptop or watching something. 


Arthritis is another common cause of walking, standing, and hip pain. Different types of arthritis can cover the protective cartilage of the hip joint. Arthritis leads to pain when sitting because your hip joints need to bend while sitting.

Arthritis can be painful rubbing and swelling in the hip joint while sitting. Types of hip joint arthritis include:

Arthritis: It causes pain and inflammation (swelling) in both hip joints.

Osteoarthritis: Osteoarthritis is torn arthritis that can occur in one or both hips.

Ankylosing spondylitis: This type of arthritis usually occurs in the spine but can also cause hip pain when sitting.

Psoriasis: It is similar to rheumatoid arthritis; it causes swelling and pain in the hip joint.


Bursitis is inflammation (swelling) in the bursa, a sac filled with small fluid that acts as a shock absorber in the hip joint. When these are damaged or swollen, the hip joints may become slightly stiffer and softer. Bursitis can cause pain in the outer and back hips when sitting.


Sitting for too long, especially if your posture is too bad, can stretch the tendons in the hips. Tendinitis can cause hip pain when sitting, walking, and lying down.

Pinched nerves

You may have hip pain while sitting with a pinched or damaged nerve in your lower back. The sciatic nerve runs through the buttocks, hips, and legs. Sciatica is when this nerve is pinched or damaged. It can cause severe pain in the buttocks and muscles when sitting or lying down.

Iliopsoas muscles injury or pain

The Iliopsoas is the muscle known as the hip flexor – it is responsible for bending the upper part of your legs in this way. Musculoskeletal ellipsoids include iliacus, psoas minor, and psoas major. Iliacus and Psoas major muscles are altogether called Iliopsoas.

 The hip flexor muscles are situated deeply attached to the inside of the front of the bone as it passes through the pelvis to the lower transverse ridge. One of the most common causes of getting hip flexors that are painful and painful is dysfunction of the lower back and pelvis. 

Loose or damaged hip joint

If the long leg bone (femur) does not fit properly in the hip joint, femorocytebular enhancement (FAI) occurs. It can occur when the cartilage in these bones is worn or damaged.

FAI can cause sharp or dull hip pain while sitting. Your hip joints may feel “pop” or become a little stiff when you sit or get up.

Inflammation of Piriformis muscle 

Piriformis syndrome, back pain, or low back pain are very common physical problems. Statistics show that around 4 million people worldwide seek medical attention every year for back pain. There are many reasons for back pain. However, about 2.4 million patients with these 4 million low back pain or low back pain have symptoms like an electric shock or burning sensation in the buttocks or around it or numbness in that part.

In medical science, the disease behind such problems is called “piriformis syndrome.” In general, women are six times more likely than men to have piriformis syndrome.

1. A contraction in the piriformis muscle that causes inflammation or inflammation of this muscle or any nearby body structure (such as the sacroiliac or hip joint).

2. Tension or swelling of the piriformis muscle.

3. Bleeding due to contraction or tension of the piriformis muscle.

Pregnancy-induced hip pain

Some hormone releases excessive amounts during pregnancy, making the ligament more flexible as hip pain occurs. Moreover, excess body weight and forward bulging of the tummy make the hip joint more vulnerable to pain or injury.


Autoimmune diseases such as lupus rheumatoid arthritis. It occurs when the immune system goes out of balance and attacks the body’s joints. Lupus can cause swelling or damage to the hip joint. If you have lupus, you may experience hip pain while sitting or lying down.

Iliopsoas mucosal inflammation 

Iliopsoas bursitis is an inflammation of the mucous sac on the iliacus muscle. As mentioned earlier, the Iliopsoas is known as hip flexor – and so when you try to lift your hips upwards, this type of inflammation can cause significant pain in the front of the hip. A bursa (mucous sac) is an anatomical structure that can provide shock absorption to the hip and reduce friction and irritation during movement.

A mucosal inflammation usually occurs after falling on the buttocks. It is often interesting to note that when it swells, it swells, cools under extreme pressure, and is annoying to the touch. Like many other inflammations, pain can often be present at night and day.

Labrum injury (damage to the buttocks)

The vessel that the hip ball attaches to itself is called the labrum. It incorporates cartilage and allows the hip ball to move freely on its own – but if this cartilage is damaged, it can cause deep, significant anterior hip pain. Such injuries can result in violent twisting of the hip and trauma with significant force in the game.

Symptoms of hip pain

1. Mild pain in the buttocks, which extends from the back of the foot to the soles of the feet.

2. Pain when climbing stairs.

3. This kind of pain increases if you sit for a long time.

4. Restriction of movement of the hip joint.

5. Sitting, walking, or running for long periods increases the pain, and if you lie on your back, there is some relief.

How to diagnose hip pain?

A doctor can usually identify hip pain with some tests and scans. You can consult with an orthopedic surgeon, immunologist, or physiotherapist.

To determine the accurate diagnosis of hip pain following tests are required, which are as follows:

Detail Medical History:  In-depth questioning regarding hip pain will help your doctor determine if there is pain or swelling anywhere in your body or a chronic health problem.

Physical checkup: This test can help determine if your hip joint is swollen or damaged.

Blood test: This lab test tests for infections and autoimmune diseases such as rheumatoid or lupus.

X-ray: This imaging test can help identity broken or damaged bones in the hip joint, elbow, and lower back.

MRI scan: Magnetic Reasoning Image(MRI) test helps check for injuries or inflammation of hip joints, muscles, ligaments, and tendons.

Patrick’s test: is a physical test that evaluates movement in the hip joint.

Guide test: This physical test will give baseline guidance regarding hips and legs move when you walk.

When you should consult for hip pain

If your hip feels paining or stiff, lost range of movement, and is unable to do daily living tasks, you might consider consulting with a doctor for the hip pain.

Moreover, some home management like ice, heat, over the counter drugs couldn’t bring any progression to recover your hip pain; you should follow what your healthcare specialist like orthopedics or Physical therapist provides you the specific management. 

Besides, accident or fall requires immediate medical treatment.

Here is a questionnaire regarding hip pain related. If you find any of this question’s answer is yes, then you might visit a doctor for your hip pain.

  • Does the hip area seem to deform?
  • Can you be unable to move or bear weight on the affected leg?
  • Is pain or stiffness in your hip interfering with your daily activities?
  • Did your hip suddenly “give out” from under you?
  • Did you experience sudden swelling or intense pain in the hip?
  • Have home treatments like rest, ice, heat, or over-the-counter pain medications failed to improve your symptoms?

If you have experienced a sudden onset of hip pain or have experienced long-term hip pain, medical consultation is a must so that you can get a proper diagnosis and treatment plan.

Hip pain Treatment

Treatments for hip pain include:Over-the-counter (OTC) pain medications (aspirin, ibuprofen, naproxen)

Prescribed Pain medicine :

  • Anti-inflammatory steroid/non-steroid drugs
  • Steroid injections for arthritis
  • Nerve block injection
  • Muscle relaxation medication
  • Pain relief creams or gels

Weight loss program:

A qualified health Nutritionist will make a detailed assessment of your dietary habit and provide you with a suitable easy following diet plan which will reduce your body weight without any nutritional deficiency.\

Physical therapy:

  • Different electrical modalities like Ultrasound therapy, muscle and nerve stimulator, LASER therapy are applied for hip pain. A physical therapist will apply various manipulation techniques to rehabilitate hip injury/pain.
  • Heat therapy
  • Cold compression
  • Scientific soft tissue massage therapy
  • Shock wave treatment uses pressure waves directed at damaged tissue or calcified soft tissue. The tendons break down damaged tissue and scar tissue, further repairing the process and increasing blood circulation to the area. Pressure wave therapy is one of the best-documented and clinically effective treatment modalities available. The treatment is also against calcareous shoulder, tennis elbow, plantar fasciitis, and heel spurs.

Chiropractic compatibility:

  • Chiropractors have licensed health practitioners to assess your hip pain and provide some manual techniques and home exercises to recover your hip injury. They are specialized in different bone and joint manipulation techniques.
  • Yoga: We have been telling people that we write very positively about yoga by those who do not like yoga. We write about it simply because it is effective and great training for everyone of all ages and body sizes.
  • Brace: Braces or supportive splints on the back such as lumber belt, an abdominal binder which eventually helps to support your back and hip joint area in the following medical conditions:
  • After cesarean delivery
  • Acute injury of back/hip muscle
  • Chronic hip or back pain
  • After hip replacement surgery.
  • Surgery: Any road traffic accident or fractures in the hip area need medical attention. Besides, aging people have eroded hip bones, which needs particle or total hip replacement therapy to recover your hip pain sufferings.

Tips for Hip Pain:

  • Make sure your office chairs, car seats, and other spaces are good for your posture.
  • Add back or seat support to improve your posture while you are sitting. Use a firm cushion or foam base.
  • Check the length of your legs while you are sitting. They must be flat on the floor.
  • Use a sidewalk to rest your feet while you are sitting.
  • Avoid sitting on a very soft surface like a bed or sofa for too long.
  • Avoid using very hard surfaces such as wooden chairs, stools, or benches. A firm but cushioned surface leaves some mold on your body and helps support your hips while sitting.

All of this helps to balance stress to relieve hip pain while sitting.

Home remedy for hip pain

  • Wear loose clothing. Tight jeans, pants, or belts can cause hip pain while sitting.
  • Avoid high heels or uncomfortable shoes while sitting. These can cause your hips to tilt unevenly.
  • Extend to your desk
  • Practice stretching the buttocks and pelvis, such as sitting on an exercise ball
  • Adjust your seat height.
  • Adjust your seat support and tilt
  • Use a seat with back (lumbar) support
  • Sit in a comfortable chair, which helps with posture.
  • Apply heat or ice to the affected area
  • Try massage therapy with pain relief ointment or essential oil for muscle aches.
  • Do home exercises for hip pain.

Hip pain is common in older adults, but it can happen at any age – we probably spend so much time sitting down! Hip pain when sitting is usually linked to your posture and sitting. Chronic health conditions such as arthritis and lupus can also cause back pain.

 Any hip pain can usually be managed or treated while sitting. You may need long-term care such as actions and physical therapy in some cases.

A doctor prescribed the treatment in each case – it is strictly personal and depends on many factors. However, if you have recently experienced lower back pain and are not ready to go straight to the clinic – try a set of home gymnastics exercises.

FAQs (Frequently Asked Questions) of Hip pain

What are the first signs of hip pain?

  • When you feel pain in the hip or groin area located around the hip region.
  • While you feel trouble or difficulty, Hip stiffness was shocks or shoes.
  • Limping type walking.
  • Inflammatory signs persist like tenderness and swelling around the hip joint or nearby muscles.
  • What to do to relieve hip pain?

    Apply ice on the hip region for 10 minutes 4 times daily in an acute injury or fall. After 72 hours have passed, you may take dry or moist heat on the hip region results in better hip pain relief. You can take over-the-counter drugs such as ibuprofen or paracetamol for a few days.

    Can hip pain go away automatically?

    Although it depends on what extent your hip had injured, it is best to seek healthcare professionals for better diagnosis and management for hip pain. In addition, undiagnosed hip pain leads to stress on another region of your body that could affect the stability or subsequent problems.

    How do I know about my hip pain is arthritis-related or not?

    Arthritis-related hip pain increases with strenuous activities or prolonged time working, or pain increases in the morning. When your hip joint movement becomes limited due to stiffness, you might assume hip arthritis-related pain. Last but not least, your health specialist will confirm your diagnosis of whether hip pain is arthritis associated or not.

    Can walking ease my hip pain?

    Yes, if you have arthritis in hip pain, gentle walking might help you to reduce your hip joint stiffness and pain. Running or jumping makes your hip injury worse as it could raise your muscle, joint inflammation.

    Dr. Abid Kabir
    Dr. Abid Kabirhttps://healthuan.com
    Mohammad Abid Kabir is a licensed Physical Therapist in Bangladesh. He has vast clinical experience in treating critical patients on Orthopedic, Neurological, Geriatric, Pediatric, and Sports injuries. He is also a Public Health specialist with an emphasis on Disability issues and healthcare management. His post-graduate thesis was a KAP study on “Disability. “ Recently, he involves in Respiratory rehabilitation for Post-Covid-19 patients. He has been consulting on Medical, Health & Fitness issues for 14 years. Being passionate about Professional Blogging, Content Writing, and SEO works, he has been consulting for around ten years on Global media and the International market places.


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