Living well with hip pain: sleep, daily tasks and staying active

Practical tips for everyday life with hip osteoarthritis or outer hip pain: sleeping comfortably, socks and shoes, stairs and cars, pacing, staying active and managing flares.

6 min read · last reviewed October 1, 2026

When your hip hurts, everyday things like putting on socks, climbing into the car or rolling over in bed can turn into a puzzle. The good news is that a few smart changes can make daily life much easier, and staying active can help your hip feel better over time.

Keep moving, your way

Rest feels tempting when your hip is sore. But for osteoarthritis and outer hip pain, regular movement is part of the treatment. It keeps the joint moving, strengthens the muscles that support it, and helps your mood and sleep.

• Find activities you enjoy. Walking, cycling (a stationary bike is gentle on hips), swimming, water exercise and tai chi are all good choices.
• Break it up. Three 10-minute walks can be easier than one 30-minute walk.
• Strengthen 2 to 3 times a week. Our Hip Conditioning Program video, based on the AAOS program, is a good place to start.
• Build up slowly. Add a little more every week or two.

Some aching during or after exercise is normal. If it stays mild to moderate and settles by the next day, you're on the right track. See Pain during exercise.

Something you can do today: Take a short walk at a comfortable pace, and plan another one for tomorrow.

Sleeping more comfortably

Hip pain often bothers people at night. Try these ideas:

• On your side: lie on the non-painful side, with a pillow between your knees and ankles. This keeps your top leg from dropping across your body, which can squeeze sore tendons.
• On your back: a pillow under your knees may feel better.
• A softer mattress topper can help if lying on your side hurts.
• Before bed: gentle stretches or a warm shower can ease stiffness.
• Getting out of bed: roll onto your side, bend your knees, and push up with your arms as your legs come over the edge.

Daily tasks made easier

Socks, shoes and toenails

• A sock aid and a long-handled shoe horn can save a lot of bending.
• Slip-on shoes or elastic laces can help.
• Ask for help with toenails, or see a foot care professional.

Chairs and the toilet

• Choose firm chairs with armrests that aren't too low. A cushion can raise the seat height.
• A raised toilet seat and grab rails can make a big difference.
• To stand up, shuffle forward, lean "nose over toes," and push through your legs and arms.

Stairs

• Use the handrail.
• Remember: "Up with the good, down with the bad." Lead with your stronger leg going up, and your sorer leg going down.

Getting in and out of the car

• Sit down on the seat first, then swing both legs in together.
• A plastic bag on the seat makes it easier to turn.
• Move the seat back and slightly recline it to give your hip more room.

An occupational therapist can suggest other aids and ideas for your home.

Stand and sit smart (especially for outer hip pain)

If the outside of your hip hurts:

• Don't cross your legs when sitting.
• Stand with your weight evenly on both feet, rather than "hanging" on one hip.
• Avoid very low chairs and deep sofas.
• Take shorter steps on hills and stairs at first.

A cane can be a friend

A cane or walking stick, held in the hand opposite your sore hip, takes load off the joint. Many people find they can walk further and with less pain. Using a cane isn't giving in. It's a smart tool, like good shoes. A physiotherapist can help you pick the right height.

Weight and your hips

If you are living with overweight, losing some weight can ease pain and help you move more easily. Any amount helps. A healthy eating plan plus regular activity works best, and your care team can connect you with support.

Managing flares

Flares are common and usually settle within days. Have a plan:

1. Ease back, don't stop. Do shorter, gentler versions of your exercises.
2. Use heat to ease stiffness, for up to 20 minutes at a time, wrapped in a towel.
3. Use your usual pain relief, as agreed with your pharmacist or doctor.
4. Use your cane more for a few days if it helps.
5. Build back up to your normal routine over a few days.
6. Call your doctor if your hip is hot, red and swollen, you have a fever, or the flare isn't settling after a week or two.

Work, hobbies and travel

Most people with hip pain can keep working and enjoying their hobbies, with some changes. Ask your employer about a higher chair, a sit-stand desk or more breaks. On long car or plane trips, get up and move every hour or so.

Your mood matters

Living with pain can be tiring and frustrating. Staying connected with people, keeping up activities you enjoy, and moving every day all help. Arthritis organisations offer free information and support. Talk to your care team if low mood lasts more than two weeks.

Something you can do this week: Pick one tip from this page, such as a pillow between your knees at night, and try it every day.

Questions to ask your care team

• What activities are best for my hip right now?
• Can you refer me to an occupational therapist for aids at home?
• Would a cane help me, and what height should it be?
• What should I do during a flare?
• How will I know when it's time to talk about hip replacement?

This article is general information, not medical advice. Talk with your health care team about your own situation. In an emergency, call 9-1-1 or your local emergency number.

In an emergency, call 9-1-1 or your local emergency number.

General information, not medical advice. It does not replace your own care team. If you think you or someone else is having a medical emergency, call 9-1-1 or your local emergency number. If you are in crisis or thinking about suicide, call or text 9-8-8 (Canada and the US).

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