Home Remedies That Reduce Discomfort From Pinched Nerve in Hip

Updated on March 10th, 2020
pinched nerve in hip

Do you experience a sharp pain around the hip when you try to sit or stand up or shift your position? The pain is characteristic of a pinched nerve in the hip, and may be accompanied by weakness, tingling, burning sensation, the feeling of pins and needles, and numbness.It can be challenging and painful to perform your day to day activities and even interfere with your professional life.

It is usually caused when excess pressure is exerted on the nerve. But all is not lost! There are many treatments for a pinched nerve in the hip that you can do at home. These will offer some much-needed relief like any pain medication would, but without any side-effects.

The term pinched nerve is not used by medical professionals. It is a colloquial term.

How to Treat a Pinched Nerve in Hip?

CURE 1: Home Remedies

1. Ice and Heat Packs

Why Does it Work?

Heat and cold are very powerful and well-known treatments for pain. The heat increases the circulation to the pinched nerve causing numbness, whereas the cold can reduce inflammation and pain. By alternating between the two, you stand to gain the benefit of both(1).

How to Use it?

  • Use an ice pack on the hip flexor region for around 15 minutes.
  • Then, after a few hours, apply a hot pack to the same area for around half an hour.
  • You can make your own ice pack by wrapping some ice cubes in a towel or using a bag of frozen peas.
  • You can make your hot pack by dipping a towel in hot water and wringing off the excess water.

How Often to Use it?

Wait around two to three hours after one treatment to start the other. The ice pack should only be used for 15 minutes, whereas the heat pack can be safely used for at least half an hour.

[ Read: Relieve Hip Pain Naturally ]

2. Massage

Hip Massage

Why Does it Work?

The very thought of a massage may be relaxing – and it can even be an effective treatment for a pinched nerve. Massage applied gentle pressure to the area, helps your muscles relax, increases the circulation to the pinched nerve in hip and reduces pain(2).

Make sure you opt for a soothing massage and not a deep tissue massage as the excess pressure applied during a deep tissue massage may end up making things worse.

How to Use it?

  • It is always better to visit a massage therapist as they have professional experience and knowledge.
  • Not only will a therapist recommend the best massage, but they will also be careful around the area, and pay extra attention to relieve you of a pinched nerve in hip symptoms.
  • If you want, you can ask a friend or family member to massage the area in gentle circular strokes.

How Often to Use it?

If you are visiting a massage therapist, then try to schedule at least one appointment every week. If you are doing it at home, then you can try to massage the area at the end of every day.

[ Read: Massage for Sciatica Pain ]

CURE 2: Essential Oils

1. Peppermint Oil

Why Does it Work?

Peppermint oil is a powerful analgesic(3) that can offer relief from the pain caused by a pinched nerve in hip. It is also an anti-inflammatory agent that can reduce the swelling in the area. Many times, the excess pressure on the nerve comes from swelling.

How to Use it?

  • Peppermint essential oil is a very potent oil and should only be used after dilution with a carrier oil.
  • Add four to five drops of peppermint oil to a tablespoon of carrier oil such as olive oil or coconut oil.
  • Take this mixture and apply to the affected area.
  • You can also place a towel dipped in hot water or a warm compress over the area to increase the efficacy of the treatment.

How Often to Use it?

Apply the oil at least twice a day. Apply it just before bed and let it work its magic overnight.

[ Read: Essential Oils for Back Pain ]

2. Rosemary Oil

Rosemary Oil Benefits

Why Does it Work?

Rosemary essential oil has an anti-inflammatory property(4) which can offer great relief from the symptoms of a pinched nerve in hip.

How to Use it?

  • Add four to five drops of essential oil to one tablespoon of carrier oil.
  • Now apply this oil to the hip area and massage it in for ten minutes.
  • Additionally, you can place a warm compress over the region to aid absorption.

How Often to Use it?

Use this remedy thrice a day for results. You can even leave the oil overnight to increase its efficacy.

An MRI can reveal the presence of a pinched nerve on the hip.

CURE 2: Exercises

1. Bridges

Why Does it Work?

The bridge is the best exercise for those suffering from any kind of back pain(5), including the one caused by a pinched nerve in the hip flexor. The exercise strengthens the muscles along the spine, abdomen, and glutes. Moreover, it stretches the muscles around the hip to relieve the pressure that causes the pinched nerve.

How to Use it?

  • Lie face-up on the floor with your knees bent and feet flat on the ground.
  • Now lift your hips so that your body forms a straight line from the shoulders to the knees.
  • You should tighten your abdomen and hip while doing this.
  • Hold this pose for 20 seconds before returning to the start position.

How Often to Use it?

You can do this exercise four or five times a day or when you feel the pain is increasing.

[ Read: Exercises for Hip Pain ]

2. Seated Twists

Why Does it Work?

The seated twist lengthens and stretches the spine and hip rotators. It also opens up the hip region. The pose can offer considerable relief from a pinched nerve in the hip flexor.

How to Use it?

  • Start by sitting cross-legged on the floor.
  • Take a deep breath and place your left palm on your right knee.
  • Place your right palm on the ground behind you.
  • Now, exhale and turn your body to the right and try to look over your right shoulder.
  • Hold this pose for 20 seconds before returning to the start position.
  • Repeat on the other side.

How Often to Use it?

You can do this exercise once every two hours.

[ Read: Yoga for Hip Pain Relief ]

No More Pain From Pinched Nerve on the Hip!

A pinched nerve in the left or right hip can cause your considerable discomfort and pain. The treatments mentioned above are completely safe and also effective. However, if you do not get relief after using them or if the pain becomes worse, you should speak to a doctor or a physiotherapist.


1. What happens if you let a pinched nerve go untreated?

An untreated pinched nerve on the hip can develop into chronic back pain, or the nerve can suffer permanent damage.

2. Do pinched nerves go away on their own?

Pinched nerves do not go away on their own. You can try the treatments mentioned at home.

3. Can massage help a pinched nerve?

Massage is a great way to treat a pinched nerve at the hip. It can relieve some of the tension in the area and relax the muscles.

4. How long does it take for a pinched nerve to heal?

A pinched nerve in the hip usually heals within a few weeks. However, if you are still experiencing pain after this duration or the pain has increased, do consult a physician.

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