Living well with hip arthritis: Daily habits that make a difference

Hip arthritis is a widespread and often under-appreciated cause of pain and limited mobility. In the UK alone, approximately 3.2 million people are living with hip osteoarthritis, while globally, studies suggest that around 8.5% of adults may have radiographic hip osteoarthritis (where the signs of arthritis are visible on a radiograph, or X-ray).

This chronic joint condition can gradually erode cartilage, inflame surrounding tissues and impose significant strain on everyday life, from walking and climbing stairs to simply getting in and out of a chair. For many, the pain and stiffness of hip arthritis lead to reduced activity, sleep disturbance and a lower quality of life. However, while the idea of a hip replacement often looms large, surgery is far from the only answer, and in fact, it is often the last resort.

Mr Jerome Davidson, Consultant Trauma and Orthopaedic Hip Surgeon, explains, “early diagnosis by a hip surgeon makes all the difference. With the right advice, many patients can manage their symptoms effectively through lifestyle changes, exercise, weight management and medication. With prompt intervention, it may be possible to delay, or even avoid, the need for surgical treatment.”

Does hip arthritis cause chronic pain?

Hip arthritis often causes persistent pain and stiffness, although the severity can vary from mild discomfort to ongoing, significant pain that interferes with daily life. 

In some cases – especially in regards to inflammatory types of arthritis, such as rheumatoid arthritis – individuals may experience periods of pain followed by pain-free periods, either of which can last days, weeks or months.

Symptoms can also come and go throughout the day; for example, they may be worse first thing in the morning or after long periods of inactivity, such as sitting or sleeping.

Why does hip arthritis occur?

The cause of hip arthritis depends on the type. There are several common types of arthritis that can affect the hip:

• Osteoarthritis (OA): The most common type, caused by gradual wear and tear of the joint cartilage. Around 73% of those with osteoarthritis are over the age of 55, though it can affect people of all ages, with higher body weight and joint overuse being significant risk factors.
• Rheumatoid arthritis (RA): An autoimmune condition where the body’s immune system attacks the lining of the joints. RA can affect individuals of any age, including children. Like many autoimmune diseases, the exact cause of the condition is unknown.
• Psoriatic arthritis (PsA): An inflammatory condition linked to psoriasis, which can affect joints as well as skin.
• Septic arthritis: Caused by a bacterial infection, virus or fungi in the joint; or an infection that has spread from another part of the body. It requires urgent medical treatment.

What causes pain in hip arthritis?

Pain usually develops as the cartilage wears away, eventually causing bone to rub against bone. Inflammatory processes may also cause swelling, which puts pressure on surrounding tissues and nerves.

Early signs of hip arthritis include:

• Stiffness in the hip or groin, especially in the morning
• Pain in the hip, thigh, buttocks or knee
• Reduced range of motion
• Difficulty walking, climbing stairs or putting on socks and shoes
• A clicking, grinding or catching sensation in the joint

Identifying these signs early and seeking advice from an orthopaedic consultant can make a significant difference to your comfort, progression, and long-term management.

What activities aggravate hip arthritis?

Individuals with arthritis may want to avoid certain movements and habits that can worsen symptoms of hip arthritis. These can include:

• High impact exercises such as running and jumping
• Repetitive twisting or pivoting on the hip
• Prolonged standing or walking on hard surfaces
• Sitting for long periods without moving
• Carrying heavy loads or poor lifting technique
• Awkward sleeping positions that strain the hip joint

Avoiding or modifying these activities can help reduce daily discomfort.

What can you do at home to help with hip arthritis pain?

There are several simple but effective changes you can make at home to support your hips and ease symptoms:

• Maintain a healthy weight: Reducing excess body weight lessens pressure on the hip joints and can decrease pain and inflammation.
• Low impact exercise and mobility: Activities such as swimming, cycling, walking and gentle yoga help keep the joints mobile without excessive strain.
• Strength training to build muscles that support the joints: Targeting the muscles around the hip, glutes and thighs provides better joint support and stability.
• Avoid prolonged sitting: Stand up, stretch and move around regularly throughout the day to prevent stiffness.
• Use pillows to help sleeping posture: A pillow between the knees when side sleeping can help maintain proper hip alignment.
• Improve your seating: Use supportive cushions and consider raising the height of chairs to reduce strain when sitting down and standing up.
• Follow a varied, balanced diet: A nutrient-rich diet supports overall joint health. Some people may benefit from supplements such as vitamin D, calcium or omega-3, but always seek medical advice before starting any new supplement.

When to see a healthcare professional for hip arthritis

If hip pain persists, worsens or begins to limit your ability to work, exercise or carry out daily activities, it is important to seek professional advice. Early assessment allows for accurate diagnosis, imaging if needed, and a personalised management plan.

Surgery is not the first step for most people with hip arthritis. With early intervention, many individuals can successfully manage their condition through guided lifestyle changes, physiotherapy, medication or other non-surgical treatments.

To receive expert advice and a tailored treatment plan, consider booking a consultation with Mr Jerome Davidson, who can assess your condition and guide you towards the most appropriate next steps for your hip health.

Book now using our online service, or by calling 020 8168 0111.