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Comprehensive Guide to Treat Hip and Groin Pain


medically reviewed by Dr Naveen Chandran

Dr. Bhavya

Updated on August 22, 2023

Have you ever experienced the debilitating effects of hip and groin pain?

Hip and groin pain can have a widespread impact on individuals of all ages and walks of life. From athletes unable to perform at their peak to everyday individuals struggling with simple tasks, this pain can significantly hinder one's quality of life.

So, instead of ignoring simple hip pains, seeking expert guidance and effective treatments for relief is essential.

Neglecting hip and groin pain can lead to complications. This guide offers proven strategies for pain relief and better well-being. Learn about treatments, lifestyle adjustments, and self-care practices. Let's explore the path to overcoming hip and groin pain together.

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Impact of Chronic Hip Pain on Your Daily Life

Chronic hip pain is distressing and can significantly disrupt daily activities and well-being. 

Diagnosing chronic hip pain can be challenging due to patients' associated chronic lumbar spine and knee joint pain. Additionally, non-orthopaedic conditions may be felt as chronic hip pain. To achieve an accurate diagnosis, your doctor will go through a thorough history and a deep understanding of your problem. Various physical tests are employed to identify the underlying causes of hip pain, and additional investigations may be required for confirmation. 

What is essential to know is, managing chronic hip pain requires a multimodal approach that focuses on understanding the mechanisms of pain and employing targeted therapies to alleviate it.

Understanding Anatomy: Exploring the Structure of the Hip and Groin Area

  • Your thigh bone (femur) meets your pelvis in the hip joint. It's like a ball and socket, allowing for smooth movement. The socket part is called the acetabulum, and it fits snugly around the ball-shaped head of the femur.
  • The groin is the area where your thigh meets your lower abdomen. It's where you might feel pain or discomfort when there's an issue with your hip joint.
  • Inside the hip joint, various structures help it function properly. These include cartilage, which provides cushioning, and ligaments, which hold the bones together. Some muscles and tendons surround the joint and help with movement.

Understanding Hip and Groin Pain: A Comprehensive Exploration

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A Nirva client Sarah Jacob (name changed), is an active individual who used to enjoy hiking, playing sports, and dancing. But suddenly, her life took a turn when she started experiencing hip and groin pain. The pain became a constant companion, limiting her physical activities and causing emotional distress. Simple tasks became arduous, and Sarah longed for relief from the gripping discomfort. 

Her story is just one example of the physical and emotional challenges those living with hip and groin pain face.

Hip and groin pain is the discomfort felt in the hip joint and the area where the thigh meets the lower abdomen.

It can be caused by various factors such as;

  • Muscle strains
  • Ligament sprains
  • Hip joint arthritis
  • Bursitis
  • Referred pain from the lower back or knee.

The causes can be diverse, making it crucial to identify the specific underlying issue to determine the most effective treatment approach.

Why is it essential to diagnose hip and groin pain accurately?

Accurate diagnosis plays a pivotal role in relieving hip and groin pain effectively. By understanding the root cause, healthcare professionals can develop targeted treatment plans tailored to the individual's needs. This may involve physical examinations, imaging tests, and sometimes even consultations with specialists to ensure a comprehensive understanding of the condition. An accurate diagnosis sets the foundation for effective pain management and improved quality of life.

Expert Diagnosis: Decoding the Source of Pain

Regarding hip and groin pain, the diagnostic process is crucial to finding relief. Skilled healthcare professionals play a vital role in evaluating and understanding the underlying causes of pain. They gather valuable information to guide the diagnosis and treatment through comprehensive assessments and discussions.

Advanced imaging techniques, such as X-rays, MRI, or CT scans, can provide detailed insights into the hip joint and surrounding structures. These imaging tools help identify issues like fractures, arthritis, or soft tissue abnormalities that may contribute to the pain. 

Some specialised assessments, such as hip arthroscopy or diagnostic injections, can further aid in pinpointing the source of the discomfort.

Why is Proper Investigation Important?

Understanding the specific condition is essential, as it determines the appropriate treatment options. Some cases may respond well to treatments such as physical therapy, medications, or lifestyle modifications. Surgical interventions, such as hip replacement or repair, may be considered in more severe cases. Each condition uniquely impacts treatment options, highlighting the importance of an accurate diagnosis for personalised care.

Non-Surgical Approaches: Strategies for Hip and Groin Pain Relief

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When it comes to addressing hip and groin pain, experts recommend numerous non-surgical treatment options. These approaches focus on the following;

  • Reducing pain
  • Improving function
  • Enhancing overall well-being
  • Physical Therapy

Physical Therapy

Physical therapy plays a crucial role in relieving hip and groin pain. Skilled therapists employ various techniques, exercises, and stretches to strengthen the muscles around the hip joint, improve flexibility, and correct movement imbalances. This targeted approach helps alleviate pain, restore mobility, and enhance joint stability.

Pain Medications and Therapies 

Pain medication, such as nonsteroidal anti-inflammatory drugs (NSAIDs), is usually prescribed to manage pain and reduce inflammation. In some cases, corticosteroid injections may be recommended to provide temporary relief. 

Pain relief can also be attained by using alternative therapies like acupuncture, chiropractic care, or massage therapy can complement conventional treatments and offer additional symptom relief.

These approaches also promote pain relief, improve function, and ultimately enhance their quality of life.

Ayurvedic massages and therapies, like Panchakarma, can also be beneficial in reducing pain, improving circulation, and promoting healing.

An anti-inflammatory diet rich in fresh fruits, vegetables, whole grains, and healthy fats can support the body's natural healing processes. 

Incorporating gentle exercises like yoga or tai chi can help improve flexibility, strengthen the muscles, and promote overall well-being.


Optimal nutrition plays a vital role in supporting the body's healing processes. Anti-inflammatory foods, such as omega-3 fatty acids, turmeric, and leafy greens, can help reduce inflammation and alleviate pain.

Stress Management 

Stress management techniques, like meditation or deep breathing exercises, can help reduce muscle tension and improve overall well-being. 

Lifestyle Changes

Lifestyle adjustments, including maintaining a healthy weight, practising proper posture, and incorporating regular exercise, can improve pain management and enhance recovery.

Ayurvedic Therapies and Yoga for Mechanical Hip Pain and Groin Pain: What Nirva Retreat Can Offer You

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Ayurveda offers various therapies that can benefit mechanical hip and groin pain. It's important to note that Ayurvedic treatments should be pursued under the guidance of a qualified Ayurvedic practitioner.

Ayurvedic therapies that are commonly used for mechanical hip and groin pain:


Panchakarma is a comprehensive detoxification and rejuvenation therapy in Ayurveda. It involves a series of treatments tailored to the individual's needs. Panchakarma therapies, such as Abhyanga (therapeutic massage), Swedana (herbal steam therapy), Basti (medicated enema), Virechana ( medicated purgation), Nasya ( medicated nasal instillation ), etc, may help reduce inflammation, alleviate pain, and improve joint mobility.

Ayurvedic Massage (Abhyanga)

Abhyanga is a traditional Ayurvedic full-body massage using warm herbal oils. This therapeutic massage can be adapted to focus specifically on the hip and groin area, promoting relaxation, reducing muscle tension, and enhancing circulation. It may help alleviate pain and improve mobility.

Ayurvedic Herbal Poultices

Herbal poultices, or Pinda Sweda, involve applying warm herbal packs to the affected hip and groin area. These poultices are made from a combination of medicinal herbs and are believed to have anti-inflammatory and pain-relieving properties.

Ayurvedic Medications

Ayurvedic formulations, such as herbal oils, powders, or tablets, may be prescribed to address the underlying causes of mechanical hip and groin pain. These formulations often contain anti-inflammatory herbs like turmeric, ginger, or Boswellia, which can help reduce pain and inflammation.

Lifestyle and Dietary Recommendations

Ayurveda places great emphasis on lifestyle modifications and dietary choices. An Ayurvedic practitioner may provide specific recommendations tailored to your constitution (dosha) and the imbalances identified. This may include personalised dietary adjustments, incorporating anti-inflammatory foods, herbal remedies, and stress reduction techniques.



Supportive Yoga Poses for Hip and Groin Pain:

Child's Pose (Balasana): This gentle pose stretches the hips and relieves tension. Kneel on the floor, bring your knees apart, and rest your torso forward, reaching your arms out in front of you.

Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bend your knees, and bring the soles of your feet together. Allow your knees to drop open, gently supporting them with props if needed. This pose helps release tension in the groin area.

Supine Figure Four Pose: Lie on your back, cross one ankle over the opposite knee, and gently press the knee away from you. This pose provides a gentle stretch for the hips and can help alleviate hip pain.

Pigeon Pose (Eka Pada Rajakapotasana): From a tabletop position, bring one knee forward and extend the opposite leg back, keeping the hips square. Lower your torso over the front leg and breathe deeply, feeling a stretch in the hip and groin area.

Standing Forward Fold (Uttanasana): Stand with feet hip-width apart, hinge forward at the hips, and let your upper body hang relaxed. This pose stretches the hamstrings and releases tension in the hips.

Here are 10 more poses for hip pain:

  • Legs up the wall
  • Chair figure 4
  • Reclined figure 4
  • Baby cradle
  • Happy baby
  • Seated twist
  • Twisted root
  • Bound angle
  • Firelog
  • Wall figure 4

These poses can help release tension, improve flexibility, and relieve hip pain. Remember to listen to your body and modify the poses as needed. 

Note: Consult a qualified Ayurvedic and yoga expert at Nirva who can assess your condition, provide personalised recommendations, and oversee your Ayurvedic treatment plan. They can guide you on the appropriate therapies, herbal formulations, and lifestyle modifications to address mechanical hip and groin pain based on your needs.

Lifestyle Adjustments for Long-Term Pain Management

Empowering you with proactive strategies for preventing and managing hip and groin pain is essential for long-term pain management. Individuals can take an active role in minimising the occurrence and severity of hip and groin pain by making certain lifestyle adjustments.

Maintain a Healthy Weight

Excess weight stresses the hip joints, increasing the risk of pain and inflammation. By maintaining a healthy weight through a balanced diet and regular exercise, individuals can reduce the burden on their joints and decrease the likelihood of experiencing hip and groin pain.

Practise Proper Posture

Poor posture can lead to imbalances in the body, contributing to hip and groin pain. Maintaining good posture during daily activities, such as sitting, standing, and lifting, is crucial. Ergonomic adjustments, including using supportive chairs and maintaining a neutral spine, can help alleviate strain on the hip joints.

Engage in Regular Exercise

Regular physical activity, including low-impact exercises like walking, swimming, or cycling, can strengthen the muscles around the hip joints, enhance flexibility, and promote overall joint health. It's important to choose exercises appropriate for individual fitness levels and seek guidance from a healthcare professional or physical therapist if needed.

Take Breaks and Avoid Overuse

Prolonged periods of sitting or engaging in repetitive activities can strain the hip joints and contribute to pain. Taking frequent breaks to stretch, change positions, and avoid overuse of the hips and groin muscles can help prevent pain and maintain joint health.

Prioritise Self-Care

Self-care practices include regular relaxation techniques, sufficient sleep, stress management, and a healthy diet.  These can support overall well-being and pain management.

Addressing the Importance of Open Communication and Shared Decision-Making with Healthcare Providers

Open communication and shared decision-making with healthcare providers are crucial components of adequate care when managing any type of long-term uneasiness.

Utilising the Nirva Women community as a platform to interact and engage with experts can be a valuable resource if you seek guidance and support in managing hip and groin pain.

  • Express your concerns: Communicate your symptoms, pain levels, and any limitations you're experiencing to your doctors. Sharing your concerns helps them understand the full scope of your condition and develop appropriate treatment plans.
  • Ask questions: Don't hesitate to ask about your diagnosis, treatment options, potential risks, and expected outcomes. Understanding the details of your care empowers you to make informed decisions and actively participate in your treatment.
  • Discuss goals and preferences: Share your treatment goals and personal preferences with your healthcare provider. This collaborative approach ensures that your treatment plan aligns with your desired outcomes and considers factors that are important to you.
  • Consider second opinions: If you have doubts or uncertainties about a recommended treatment approach, seeking a second opinion can provide valuable insights and alternative perspectives. It's important to feel confident and well informed about the decisions regarding your healthcare.
  • Participate in shared decision-making: Engage with your healthcare provider, weighing the benefits, risks, and alternatives of different treatment options. This collaborative approach allows you to make choices that align with your values and preferences.

To Conclude

Hip and groin pain can significantly impact daily activities and quality of life. Expert guidance, accurate diagnosis, and comprehensive treatment approaches are crucial. Open communication and shared decision-making with healthcare providers empower individuals to participate in their care actively. Non-surgical options like physical therapy, pain medication, injections, and complementary therapies offer effective pain relief. 

Lifestyle adjustments such as maintaining a healthy weight, practising proper posture, exercising regularly, and prioritising self-care contribute to long-term pain management. Ayurvedic therapies can complement traditional treatments, including Panchakarma, Ayurvedic massage, and herbal remedies. Lifestyle and dietary modifications based on Ayurvedic principles support healing. 

By combining these approaches, individuals can navigate their journey towards pain relief, improved function, and better quality of life. Consulting with healthcare professionals and Ayurvedic practitioners ensures personalised care. 

With the proper support and proactive strategies, individuals can overcome hip and groin pain, regain mobility and enjoy a more pain-free life.







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