Everything You Should Know About a Pinched Nerve in the Hip

The sciatic and pudendal nerves run through the hip area and can become compressed. You might notice pain when you move or develop a limp. The discomfort can present as a dull ache, burning, or tingling, and numbness may extend down the leg.

Certain nerves around the hip can become trapped or compressed. This includes the sciatic nerve, which may become entrapped beneath particular muscles and bony structures at the back of the hip or within the hamstrings.

The pudendal nerve in the pelvic region can also be entrapped as it navigates through various tissues and muscles around the hip. The most frequent site for entrapment is between two ligaments near the lower rear. Another nearby muscle close to the hip bone may also compress this nerve.

A pinched nerve can produce intense discomfort. It can arise from many causes, such as:

• sitting for long stretches
• pelvic injury
• hip operations
• chronic muscle strain from overuse, pregnancy, or excess body weight
• pelvic hernia
• tumors
• arthritis

Continue reading to find out more about this problem and ways to ease the pain.

What does a pinched nerve in the hip feel like?

A pinched nerve feels different from simple stiffness in the back, and symptoms vary between individuals. A pinched nerve in the hip commonly causes groin pain. At times, the discomfort radiates down the inner thigh and can extend to the knee.

The pain may present as a dull ache or a sharp, burning sensation. You might also have painful numbness, often in the buttock area, or a tingling feeling. Some people report a sense of tightness.

How do you release a pinched nerve in your hip?

Many pinched nerves improve by themselves and don’t require formal medical intervention. Several home strategies can help, but it’s wise to consult your doctor first so they can exclude other conditions that may need different care.

To manage the issue at home, consider trying:

• rest
• alternating application of ice and heat packs
• taking over-the-counter anti-inflammatory drugs like ibuprofen (Advil) or naproxen (Aleve)
• using a standing workstation or stretching every hour if you sit at a desk
• wearing supportive footwear when on your feet for long periods
• maintaining good posture while sitting and standing

Depending on where your discomfort is located, certain stretches may be beneficial. Examples include:

Piriformis stretch

When the piriformis muscle is tight, it can press on nearby nerves. To loosen this area, follow these steps.

1. Sit with your legs bent in front of you.
2. Place the ankle of the affected side over the opposite knee, then lie flat on your back.
3. Bend the bottom leg so you can grasp your knee with both hands.
4. Gently draw the knee toward your chest.
5. To deepen the stretch, move your hands down to hold your ankle and gently pull the leg toward the opposite hip.
6. Hold for 10 seconds.
7. Switch sides and repeat.
8. Perform three repetitions per leg.

Core strengthening

A weak core can contribute to or worsen a pinched nerve in the hip, so strengthening your abdominal and back muscles is useful. The plank exercise engages the whole core.

To perform a plank:

1. Lie face down on the floor.
2. Place your forearms on the ground with elbows beneath your shoulders.
3. Tuck your toes so the balls of your feet press the floor.
4. Lift onto your forearms and toes, holding this position for 30 seconds. Keep your back flat so your body forms a straight line from head to heels.

Remaining active helps prevent pinched nerves, so take frequent standing and walking breaks during the day. You might also try stretches aimed at easing sciatica discomfort and review tips for lower back pain and diarrhea if related symptoms occur.

Learn more: 11 Remedies for a pinched nerve.

When should I see the doctor?

If the pain is intense or persists for more than a few days, consult your physician. Besides talking with your doctor, you might consider care from a chiropractor, acupuncturist, or massage therapist.

The American College of Physicians advises using therapies such as massage, acupuncture, heat, or spinal manipulation before resorting to medication for nonradicular low back pain.

A physical therapist can also be beneficial. They can teach exercises to stretch and strengthen the muscles surrounding the pinched nerve.

Can I prevent a pinched nerve?

To reduce the risk of a pinched nerve in the hip, care for your muscles and practice safe movement. If your work or hobby involves heavy lifting, pay close attention to your technique. Keep these pointers in mind:

• Bend at the knees rather than the waist.
• Get help when lifting heavy or oddly shaped items.
• Avoid lifting heavy objects if you’re already injured, as this can worsen the issue.

Other preventive steps include keeping a healthy weight and exercising regularly. Strengthening core and back muscles specifically can help protect against future problems.

Frequently asked questions

How long does a pinched nerve in the hip last?

Typically, pinched nerves improve on their own within several days to weeks. Home treatments can support recovery. If symptoms fail to improve or seem to be worsening, consult your doctor.

Is walking good for a pinched nerve?

If you have a pinched nerve in the hip, walking may aggravate the condition. Increased activity could intensify the pain.

Takeaway

A pinched nerve in the hip can lead to pain, numbness, and discomfort. It may result from prolonged sitting, pelvic injury, or certain medical issues. Home remedies like rest, ice or heat packs, and OTC anti-inflammatory medicines can provide relief.

However, if pain continues or is severe, seek medical advice. Other treatments include massage, acupuncture, and guided physical therapy. To help prevent a pinched nerve, use good posture, lift properly, and maintain a healthy weight through regular exercise.