Pinched Nerve in Your Hip? Try These PT-Approved Tips and Exercises for Relief

It’s common to hear people complain about a pinched nerve in their back, but that’s not the only place a pinched nerve can happen. Pinched nerves in the hip are also possible. 

A pinched nerve is a nerve that becomes compressed (or squeezed) when surrounding tissues irritate or press on it, causing sharp pain, weakness, numbness, and “pins and needles” tingling anywhere along the nerve path. Pinched nerves can happen all over the body — in the shoulder, neck, upper back, lower back, and, yes, the hip. Often, they’re caused by inflammation in the region of the nerve root as it exits the spine. 

A pinched nerve in the hip can impact all aspects of your life and make the most routine activities — sitting, standing, moving, and even sleeping — more uncomfortable.

The good news: You don’t have to live with the pain. Most people with a pinched nerve in their hip do get better on their own with conservative, at-home treatment, including targeted exercises that help relieve pressure on the compressed nerve and speed recovery. 

Read on to learn more about what causes hip pain from a pinched nerve and how to treat it — especially with exercises from Hinge Health physical therapists. 

What Is a Pinched Nerve That Affects the Hip?

There are a lot of nerves that travel through the hip region, but the sciatic and femoral nerves are the largest, and when they get irritated or compressed, it can result in bothersome symptoms in your hip and thigh. Both of these nerves originate in the lower back: The sciatic nerve runs through the hips and buttocks, dividing into various branches until it reaches the feet and toes. From the base of the spine, the femoral nerve runs down the front of the thigh. 

In the best-case scenario, these nerves will glide freely. “Nerves love movement and blood flow — they love the space to be able to glide through the body while you’re moving and they love blood flow because that’s how they get all the nutrients they need,” explains Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health. “If there’s decreased mobility or tightness in the structures of the hip, which is very common, nerves can get irritated or inflamed.” 

Symptoms of Pinched Nerve in Hip

“If the femoral or sciatic nerve is compressed anywhere along its nerve path, that’s when you can start to get pinched nerve symptoms in the hip,” says Dr. Kimbrough. In the affected hip, these symptoms typically include:

• A sharp, searing, burning feeling. “The hallmark of nerve pain in general is that electric feeling,” says Dr. Kimbrough. “It may stay in one spot, but it may also radiate.” For instance, femoral hip pain may move down the front of the leg, while sciatic hip pain may radiate down the back of the leg. 

• Numbness, tingling, or a pins-and-needles sensation.

• Weakness. 

Some uncommon symptoms that warrant seeking in-person care immediately include:

• A severe or progressive onset of numbness, tingling, or weakness.

• Instability with walking or encountering falls due to an increase in symptoms. 

• Changes in your ability to use the bathroom, including difficulty controlling your bladder or bowels.

Causes of a Pinched Nerve in the Hip

There are many potential causes of a pinched nerve in the hip. The most common include: 

• Repetitive motions. Bending, twisting, or lifting a lot can lead to nerve compression if there is already tension or inflammation present. The same is true for being in one position for long periods of time, whether sitting, standing, or walking. 

• Injuries. An acute injury, say, from an accident or sports injury, can irritate nerves and tissues in the hip, leading to nerve symptoms.

• Tight muscles. Tight hip muscles can add extra pressure on nerves. For instance, hip flexor muscles, which are controlled by the femoral nerve, often become chronically tight in people who sit for many hours a day. Over time, this can put pressure on the nerve, leading to compression on the nerve and pain. 

• Aging. Normal, age-related changes (such as those that occur with arthritis) can be a factor in nerve compression when the spongy discs that cushion the bones in your spine change over time, causing the space around the spine to narrow. This narrowing can create less space for nerves.

These PT-recommended exercises can help with a pinched nerve in the hip. The first two moves target the back of the hip (the sciatic nerve), while the second two moves target the front of the hip (the femoral nerve). “Regardless of where in the hip someone is feeling pain, all of these exercises will help them get relief,” says Dr. Kimbrough. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Other Treatment Options for a Pinched Hip Nerve 

You may be reluctant to exercise if you’re dealing with hip pain from a pinched nerve, but movement, along with other conservative treatments, can help you feel better, faster. The following tips from our Hinge Health physical therapists can provide relief from pain related to a pinched nerve in the hip: 

• Physical therapy. A physical therapist (PT) can walk you through exercises that decrease hip pain by reducing pressure on the compressed nerve. “Repetitive motions or prolonged positioning can lead to or feed into nerve pain, so a lot of times, PTs will educate patients on posture or helpful movement strategies,” says Dr. Kimbrough. “The goal is to help people move more in a safe way that doesn’t exacerbate or aggravate their symptoms.” You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Activity modifications. “As we say at Hinge Health, movement is medicine and that applies to pinched nerves, too,” says Dr. Kimbrough, who explains that getting your body moving pumps out inflammation and helps relieve pressure on the compressed nerve. Another reason to get moving: Resting too long can actually increase the stiffness in your hip. “This stiffness can act like a feedback loop and prolong the pain response,” she says. Initially, when your pain may be acute, aim for “movement snacks,” small amounts of movement — even a minute counts! — to avoid letting your hip muscles tighten up. 

• Ice and heat. Either ice or heat or both (alternating 20 minutes of icing with 20 minutes of low-level heat) can be helpful for hip soreness. Use whichever feels best for you. 

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip pain from a pinched nerve. It’s important to make sure that you are safely able to take these medications, based on your medical history.

PT Tip: Check Your Computer Monitor Position

“I often find that people have their computer monitor pushed too far back, especially when they keep a lot of paperwork or books in front of them,” says Dr. Kimbrough. “When your monitor is further away, you’re more likely to lean forward in order to read it, which can increase compression of the nerves in the hip area.” So what’s the ideal positioning of your monitor when working at a computer? It can be different for everyone, but for most people, when sitting in a chair, you want your fingertips to touch your monitor when you bring your arm right out in front of you, advises Dr. Kimbrough. “If you can’t reach it, try scooting your monitor forward — it may help take compression off the nerves and decrease pain.”

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Martin, R., Martin, H. D., & Kivlan, B. R. (2017). Nerve Entrapment in the Hip Region: Current Concepts Review. International Journal of Sports Physical Therapy, 12(7), 1163–1173. doi:10.26603/ijspt20171163

2. Femoral Nerve: What Is It, Branches, Anatomy & Function. (2021, August 20). Cleveland Clinic. https://my.clevelandclinic.org/health/body/21786-femoral-nerve