Rheumatoid Arthritis: Home Remedies for Hip Pain Relief

From everydayhealth.com

Ease RA hip pain with these easy, feel-good moves.

Do your hips hurt? In the early stages of rheumatoid arthritis (RA), most of the pain and joint destruction happen in the hands and feet. Over time, however, and especially if you also have osteoarthritis, pain can strike your hips as well.
While there’s no magic bullet to stop all hip pain, experts say there are some home remedies you can add to your medication regimen to lessen the agony. Of course, if the pain is severe or comes out of the blue, call your physician. And always get a doctor’s clearance for workouts if you haven’t been exercising regularly.

1. Warm or Ice Hip Joints

People living with rheumatoid arthritis frequently use temperature, or hot and cold therapy, to soothe achy joints. Indeed, this is one of the most widespread coping methods, according to a study published online in the Scandinavian Journal of Occupational Therapy in January 2017. Whether people use heat (via baths, saunas, heating pads) or cold (ice, going outside in winter) is largely a personal preference, the study found, although in general, heat was selected for everyday aches while cold was favoured for acute flares. One study participant marvelled at how he “never walked so many stairs” as he did while visiting a warm, southern location.

2. Stretch and Loosen Hips With Pliés

Stretching and strengthening the quadriceps and gluteus muscles in the legs and buttocks frees up the surrounding joints that may otherwise be constrained, says Miranda Esmonde-White, the author of the book Forever Painless and the longstanding host of the PBS exercise show Classical Stretch.

To do her “Tai Chi plié with hip swing,” (shown above) follow these steps:

1. Stand beside the back of a chair. Spread your legs in a comfortably wide stance, and hold the chair with one hand. (If this challenges your balance too much, stand facing the back of the chair and grasp it with both hands.)
2. Turn out your toes like a ballet dancer. Keeping your spine straight, slowly bend your knees and plié either a small amount or all the way to the level of your knees. Be sure your knees are in line with your feet; if not, adjust the width of your stance.
3. While you are in this position, slowly swing your hips from left to right and back again, as far as you comfortably can. (See photos above.) Swing a total of 8 times before you centre your hips and slowly straighten your knees.
4. Repeat this sequence 2 to 4 times.

3. Lie on Your Stomach to Relax Tight Hip Flexors

People with hip pain typically try not to stand much, since it can be an uncomfortable position. But sitting shortens the hip flexor muscles, which can actually increase pain, says Genie Lieberman, the director of the physical rehabilitation institute at the Boca Raton Regional Hospital in Boca Raton, Florida.
To promote the full extension of the hips, Lieberman recommends lying facedown for up to 30 minutes, with small pillows placed under your shoulders for comfort. You can do this on your bed; turn your head to either side and rest it on your forearms for comfort. (You should not do this if you have lower-back problems.) In the beginning, it may be too painful to stay this way for more than a few seconds, but as you stretch the muscles it will get easier.

https://www.everydayhealth.com/rheumatoid-arthritis/treatment/hip-pain-home-remedies/