The short answer: hip pain usually comes from the hip joint, from the muscles and tendons around it, or from somewhere else, such as your lower back. Where it hurts is the best clue. Most hip pain is minor and eases with self-care. But if the pain is severe after a fall, or you can’t put weight on your leg, get emergency help.
It often starts small. You get out of the car more slowly. You stop halfway up the stairs. You lie awake because neither side feels right. And then comes the quiet thought: is this just how it is now?
Usually, there’s more you can do than you think. Start by finding exactly where it hurts.
Where does your hip hurt?
In your groin or inner hip
Mayo Clinic says pain here usually comes from the hip joint itself. A common cause is osteoarthritis, which becomes more likely as we get older. The NHS says typical signs are pain that’s worse when walking, and stiffness after moving.
On the outside of your hip
Pain on the outer hip, upper thigh or outer buttock more often comes from the muscles, tendons and fluid-filled sacs around the joint. Bursitis can spread into your thigh and feel worse when you move or lie on that side. Gluteal tendinopathy, a tendon problem that’s common in older women, can run down the outside of your leg.
NHS physiotherapy guides list some clear clues: pain lying on your side, going upstairs, crossing your legs or standing on one leg.
In your buttock or lower back
Pain here may not be coming from your hip. It can travel from your lower back, or from a muscle pressing on the sciatic nerve, called piriformis syndrome. That can also cause numbness.
These are clues, not a diagnosis. The NHS advises against diagnosing the cause yourself, because many problems feel alike.
What else the pain can tell you
- Worse after intense or repeated exercise, with swelling or bruising: often a sprain, strain or tendonitis.
- Pain and stiffness after not moving, such as when you wake up: possibly rheumatoid arthritis, so mention it to your doctor.
- A hot, swollen hip with a high temperature: possibly a joint infection, which needs urgent care.
What helps at home
The NHS advice is to keep going gently, not to stop altogether. Long rest can weaken the muscles and tendons that support your hip.
- Keep moving if you can, without overdoing it.
- Try gentle hip stretches.
- Use a wrapped ice pack for up to 20 minutes, every 2 to 3 hours.
- Wear comfortable shoes with a soft, shock-absorbing sole.
- Sleep on your back or your other side, with a pillow between your knees.
- Avoid low chairs, which put extra pressure on your hips, and don’t carry anything heavy.
- Use painkillers if you need them, such as paracetamol or ibuprofen gel. Follow the pack, and check with a pharmacist if you take other medicines.
For outer hip pain, be patient. NHS guides say gradual strengthening done daily usually helps within 3 to 6 months. A physiotherapist can show you which exercises suit you.
When to get help
Call emergency services or go to the emergency department if:
- You have severe hip pain after a fall or injury
- You can’t walk or put weight on your leg
- You have tingling or loss of feeling in your hip or leg after an injury
Don’t drive yourself. Ask someone to take you, or call an ambulance.
Get an urgent appointment if:
- Severe pain started suddenly with no fall or injury
- Your hip is swollen and feels hot, or the skin has changed color
- You have hip pain, feel unwell and have a high temperature
See your doctor if:
- The pain stops your normal activities or affects your sleep
- It’s getting worse or keeps coming back
- It hasn’t improved after 2 weeks of home care
- Your hip stays stiff for more than 30 minutes after waking
Your next step
Tonight, press around your hip and find the exact spot, then notice what sets it off. If you do see your doctor, that’s the first thing they’ll want to know.
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Quick questions
Is walking good for hip pain?
The NHS says it’s best to keep moving if you can, but not to overdo it. If walking makes the pain clearly worse, ease back and get it checked.
Can hip pain come from my back?
Yes. Mayo Clinic notes that pain can travel to the hip from the lower back, so the problem isn’t always in the hip.
Does losing weight help?
The NHS suggests trying to lose weight if you’re overweight, because extra weight adds strain to your hips.
This article is general information, not medical advice. If you’re worried about your hip, please talk to your doctor.
Sources
- NHS. Hip pain in adults. Reviewed November 2025.
- Mayo Clinic. Hip pain.
- Cleveland Clinic. Gluteal Tendinopathy, Trochanteric Bursitis and Piriformis Syndrome.
- Kingston and Richmond NHS Foundation Trust. Greater trochanteric pain syndrome.
- American Academy of Orthopaedic Surgeons. Hip Osteoarthritis.