Living with arthritis in the hips can make every step feel like a monumental effort, turning simple joys like a walk in the park or playing with grandchildren into sources of pain and frustration. It’s a condition that can make you feel like your body is working against you.
But what if gentle, targeted movement could be your greatest ally in the fight against stiffness and discomfort? These three expert-recommended exercises aren’t about intense workouts; they’re about reclaiming fluid, comfortable movement.
Press play on the video below to discover simple movements you can do at home to lubricate your joints, strengthen supporting muscles, and finally find some relief.
Arthritis Pain Affects Half of All Seniors
Living with arthritis aches and pains significantly decreases an older adult’s quality of life and can contribute to severe health conditions like obesity and major depression.
It can also make them extra cranky and not want to engage in activities they used to enjoy.
Arthritis affects nearly 50% of American adults aged 65 years or older. And many seniors develop chronic hip arthritis pain.
Typical symptoms include pain, aching, stiffness, and swelling in or around the joints.
One of the most effective ways to reduce these painful symptoms and improve mobility is to exercise and stretch regularly.
We found a helpful free video that demonstrates two soothing stretches and three simple hip arthritis exercises, and explains how they help to relieve painful hips.
Exercise Reduces Chronic Pain from Arthritis
Bob Schrupp and Brad Heineck are physical therapists who demonstrate two stretches and three simple exercises to relieve hip arthritis pain.
The 3 exercises work the hip muscles from three different directions, helping strengthen and stabilize the joints from all sides to reduce joint stress.
Watch the 8-minute video from the beginning, or use our handy guide below to skip to specific exercises.
Important: These exercises shouldn’t hurt. Your older adult needs to listen to their body, avoid movements that cause pain, use good form, and only do as much as is comfortable.
VIDEO: 3 Exercises to Reduce Hip Pain from Arthritis
2 Stretches to Reduce Hip Pain from Arthritis
Before getting into the stretches, Bob and Brad share two tips for reducing pain from arthritis flare-ups.
- Calm a flare-up by taking pressure off the painful hip(s) – the best way is to temporarily use a cane or walker until the pain and inflammation decreases.
- Keep moving – moving a joint affected by arthritis helps keep it lubricated and reduces pain.
Stretch 1
Lie down on a flat surface, such as the floor or a bed, with your knees up. Keeping shoulders and back down, slowly roll knees from side to side to get some movement going in the hips.
Add gentle stretching by keeping the knees on one side and, if it feels good, intensify the stretch by extending the top leg.
Stretch 2
Lie down on a flat surface, such as the floor or a bed. Put one leg down flat, and with the other leg, gently pull the knee toward the chest. Repeat a few times, then do the same on the other side.
Holding the stretch for about 3 seconds is long enough; if it feels good, then hold for longer if desired.
3 Top Exercises for Relieving Chronic Arthritis Pain in the Hips
Exercise 1
Stand up and place your hands on something sturdy, such as a stationary chair or countertop, for stability.
Keeping the body upright and both legs straight, lift one leg out to the side. Do 10 repetitions with that leg, then switch sides and do the same on the other side.
Be careful to use the hip muscles rather than relying on momentum!
Exercise 2
Stand and place your hands on something sturdy, such as a stationary chair or countertop, for stability.
Keeping the body upright and both legs straight, lift and extend one leg back behind the body. Do 10 repetitions on that leg, then switch sides and do the same on the other side.
Be careful not to bend the knee and use the hip muscles instead of letting momentum do the work!
Exercise 3
Stand and place one hand on something sturdy, such as a stationary chair or countertop, for stability. Make sure the active side of the body has space to move.
Keeping the body upright, perform a single-leg “march” in place. Do 10 repetitions on that leg, then switch sides and do the same on the other side.
Final Thoughts About Reducing Hip Pain from Arthritis
Remember, the goal of these exercises is not to push through pain, but to gently encourage movement and build strength over time. Consistency is your most powerful tool; even a few minutes each day can lead to significant improvements in your comfort and mobility.
Listen to your body, celebrate small victories, and be patient with your progress. You are taking proactive steps to manage your arthritis, not just cope with it. Here’s to moving with greater ease and rediscovering the joy of a pain-free day.
Next Steps: See how to do 3 top hip arthritis exercises that relieve chronic pain (8 min)
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About the Author
Connie is the founder of DailyCaring.com and was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also understands the importance of support, especially in the form of practical solutions, valuable resources, and self-care tips.
I can’t walk now on my left knee do to bone on bone! Can you show or tell me how I can start fixing this issue! I am open to forcing myself through any exceed even!
That sounds like a serious issue that needs help from medical professionals. We strongly recommend seeing your doctor first before trying exercises on your own.
i like these exercises i am almost 70 yo. and appreciate the imput. i use to be a massage therapist and need these the more the merrier. thank you. James Schmiede.
So glad these exercises are helpful! If you’re interested, we’ve got an entire section of senior-friendly exercises here on our website – https://dailycaring.com/tag/exercise/
It’s VITAL for the person to maintain good posture when doing these exercises. Even the screen shot of the lateral leg lifts shows the man too far away from the chair. One of the toughest things for my elderly mother to do is to stand up straight, even when not exercising. Please don’t further complicate seniors’ tendency to lead with their head and upper body by not pointing out proper alignment when exercising! This chronic, leaning forward position adds to the odds of a face-plant fall when a person is unsteady. I’ve worked as a fitness trainer with the older population, and I’ve seen this happen over and over.
Thank you Kacie! That’s a great reminder that we should help our older adults remember to maintain good posture while doing these exercises.