Stay Active: Exercises to Combat Menopause Hip Pain

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Menopause brings many changes, and for some women, hip pain becomes a daily struggle. Fluctuating hormone levels, particularly declining estrogen, can impact joint health, bone density, and muscle function.

The good news? Staying active with targeted menopause hip pain exercises can help reduce discomfort and improve mobility.

In this blog, we will discuss why menopause causes hip pain, how exercise can help relieve discomfort, and the best menopause hip pain exercises to improve mobility and strength.

Why Does Menopause Cause Hip Pain?

Estrogen plays a key role in maintaining bone and joint health by regulating inflammation, promoting collagen production, and maintaining cartilage integrity.

As estrogen levels drop during menopause, the joints may experience increased inflammation, reduced lubrication, and deterioration of cartilage, leading to joint pains, musculoskeletal pain, and stiffness.

The hip joint, which bears much of the body’s weight, is particularly vulnerable. Combined with weight gain, a sedentary lifestyle, and reduced bone density, this can make hip pain worse.

How Exercise Can Help

Regular exercise is one of the best ways to maintain joint health and manage menopause symptoms.

Gentle exercises improve flexibility, while strength training supports the muscles around the hip joint, reducing strain and severe pain.

Low-impact exercises, stretching exercises for hip pain, and targeted movements can help strengthen the hip joint and increase range of motion.

Best Menopause Hip Pain Exercises

1. Hip Bridges

Strengthens glutes and core, reducing strain on the hips.

• Starting position: Lie on your back, knees bent, feet hip-width apart.
• Press through your heels and lift your hips.
• Hold for a few seconds, then lower slowly.
• Repeat 10–15 times for 2–3 sets.
• Add a resistance band around your legs, just below the knees, if you feel like you need more of a challenge. 

2. Clamshells

Targets the outer hip muscles, which support the ball joint hip.

• Starting position: Lie on your side, knees bent, feet together.
• Keeping feet touching, open your top knee.
• Lower slowly and repeat 10–15 times on each side for 2-3 sets.
• Add a resistance band around your legs, just below the knees, if you feel like you need more of a challenge. 

3. Standing Hip Abduction

Strengthens the outer hips for better stability and pain relief.

• Starting position: Stand next to a chair for balance.
• Lift one leg straight to the side, keeping it controlled.
• Lower and repeat 10 times per leg for 2-3 sets.
• This can also be done with a resistance band or ankle weights. The resistance band should be looped around your legs just above the ankles. 

4. Seated Figure-Four Stretch

Improves flexibility and reduces tightness in the hip joint.

• Starting position: Sit in a chair, cross one ankle over the opposite knee.
• Lean forward slightly until you feel a stretch.
• Hold for 20–30 seconds and switch sides, repeat 2-3 times.

5. Pelvic Tilts

Helps with mobility and strengthens the lower back and hip muscles.

• Starting position: Lie on your back, knees bent.
• Flatten your lower back against the floor by tilting your pelvis up.
• Hold for a few seconds and release.
• Repeat 10 times.

Additional Tips for Managing Hip Pain

• Stay Active: Engage in daily physical activity like walking, swimming, or yoga.
• Maintain a Healthy Weight: Excess weight can put added pressure on the hips.
• Support Bone Health: Eat foods rich in calcium and vitamin D.
• Optimize Sleeping Position: A pillow between your knees can reduce pressure on the hip joint.
• Consider Physical Therapy: A physical therapist can design a program specific to your needs.
• Explore Hormone Replacement Therapy: If pain during menopause is severe, discussing hormone replacement therapy with a specialist may be beneficial. 

When to See a Doctor

If menopause and sore joints are interfering with your quality of life, it may be time to seek professional help. 

Chronic pain, stiffness, or significant mobility issues could indicate underlying conditions that require medical attention. A doctor can assess your symptoms and recommend treatment options, including physical therapy or hormone therapy.

Find Support for Your Menopause Symptoms

Taking care of your joint health is essential for maintaining mobility and comfort. By incorporating menopause hip pain exercises into your routine, you can reduce discomfort and improve overall well-being.

Dr. Kenton Bruice specializes in hormone replacement therapy with bioidentical hormones and menopause management, helping women navigate symptoms like joint pain, bone density loss, and hormonal imbalances. 

If you are experiencing persistent discomfort, hormone therapy may be an option to explore alongside lifestyle changes.

To book an appointment with Dr. Bruice at the St. Louis Hormone Institute of Missouri, call (314) 222-7567 or visit us at 9909 Clayton Rd, Suite 225, St. Louis, MO.

Other locations

📍Denver Hormone Institute of Colorado
55 Madison Street, Suite 575 Denver, CO

Related Articles

For more information on managing menopause-related symptoms, check out these helpful articles:

• Menopause Joint Pain: Understanding the Causes and Finding Relief – Learn why joint pain is common during menopause and explore strategies for relief.
• Menopause and Osteoporosis: What’s the Connection? – Discover the link between menopause and bone density loss and how to maintain bone health.
• Premenopause, Perimenopause, and Menopause: Understanding the Stages – Get insights into the different phases of menopause and their impact on overall health.