Understanding Hip Bursitis: Symptoms, Causes, and Natural Relief

If you’ve been experiencing aching pain on the outside of your hip—especially when walking, lying on your side, or climbing stairs—you might be dealing with a condition called hip bursitis. It’s one of the most common causes of hip discomfort and can affect people of all ages, especially those who are active or spend long hours sitting or standing.

The good news? With the right care—including movement, lifestyle changes, and massage therapy—most cases of hip bursitis can be managed naturally and effectively.

What Is Hip Bursitis?

Bursae are small, fluid-filled sacs that act as cushions between bones and soft tissues, helping to reduce friction during movement. In the hip, the most commonly affected bursa is the trochanteric bursa, located on the outer part of the hip near the bony prominence of the femur.

When these sacs become inflamed or irritated, it's called bursitis. This condition can cause pain, swelling, and tenderness—often worsening with repetitive motion or pressure (like lying on the affected side).

Common Symptoms of Hip Bursitis

• Dull, aching pain on the outside of the hip or upper thigh

• Pain that worsens with walking, climbing stairs, or prolonged standing

• Tenderness when lying on the affected side

• Swelling or warmth over the hip area

• Discomfort that increases with repetitive movement or after inactivity

It can sometimes be mistaken for other issues like sciatica or lower back pain, so getting a proper assessment is important.

What Causes Hip Bursitis?

Hip bursitis can be caused by a variety of factors, including:

• Repetitive stress or overuse (common in runners, cyclists, or people with physical jobs)

• Prolonged pressure from sitting or lying on one side

• Poor posture or gait mechanics

• Muscle imbalances—especially weak glutes or tight hip flexors

• Injury or trauma (a fall or bump to the hip)

• Underlying conditions like arthritis or scoliosis

Women over 40 and individuals with leg length discrepancies or spinal alignment issues are also at higher risk.

Natural Relief for Hip Bursitis

While rest and anti-inflammatory medications can help in acute flare-ups, long-term relief is best achieved through gentle movement, lifestyle adjustments, and hands-on therapies.

1. Modify Your Movements

Avoid repetitive actions or positions that aggravate the hip—especially lying on the affected side. Try using a wedge or pillow to relieve pressure during sleep.

2. Gentle Stretching and Strengthening

Targeted stretches for the IT band, glutes, and hip flexors, along with glute-activating exercises like bridges and clamshells, can help correct imbalances and reduce joint stress.

3. Apply Ice (or Heat, When Appropriate)

In the acute phase, ice can reduce inflammation. Once the inflammation has calmed, heat therapy can soothe tight muscles surrounding the hip.

4. Massage Therapy

One of the most effective and natural ways to relieve hip bursitis symptoms is therapeutic massage. Here's why:

How Massage Therapy Helps Hip Bursitis

Massage doesn’t treat the inflamed bursa directly—but it relieves the underlying muscular and structural causes contributing to the problem.

Benefits of Massage for Hip Bursitis:

• Releases tight muscles in the glutes, IT band, and hip flexors that compress the bursa

• Improves circulation, which supports healing and reduces inflammation

• Addresses postural imbalances or gait compensations that overload the hip

• Reduces tension and referred pain in surrounding areas like the lower back and thighs

• Promotes relaxation, which helps the body heal more efficiently

Our therapists use targeted techniques like myofascial release, trigger point therapy, and neuromuscular massage to ease pain and restore healthy movement.

Take a Holistic Approach to Hip Relief

While bursitis can be frustrating and persistent, it doesn’t have to limit your lifestyle. The key is addressing the root causes—not just the symptoms. At our clinic, we combine bodywork with education and support to help you move more freely and comfortably.

Ready to get relief from hip pain?
Book a therapeutic massage today and let us help you loosen up tight tissues, rebalance your hips, and get back to doing what you love—pain-free.