9 Effortless Ways to Relieve Your Trapped Nerve in Hip

The human body consists of nerves that are extending from the brain and spinal cord to send messages from the brain to the whole body.

Sometimes they trapped due to day to day activities, injuries, and bone disease. Trapped nerve in hip is the condition in which sending and receiving of signals are hampered.

Normally it occurs due to the stretching or compression placed on the Sciatic nerve causing it to become injured, which is called Sciatica.

It refers to the pain and discomfort caused by pressure on the sciatic nerve or nerve roots.

Symptoms of trapped nerve in hip

Trapped nerve in hip often causes pain that spread out from your lower back, all the way through the hip region to the back of your thigh and calf.

It typically only affects one side of the body and may affect all the different areas along this nerve path, and shows following symptoms:-

  • Numbness, burning or stinging sensations in the affected leg.
  • Extreme pain in the lower hip that tends to worsen while walking, standing, sitting, etc.
  • Muscle failing or poor co-ordination between leg and muscles.
  • Leanness and lack of mobility.

Causes of trapped nerve in hip

The most common cause of trapped nerve in the hip is slipped disk in the lower back.

This happens when the center of the disc pushes to its outer layer towards the spinal canal causing pressure on the nerves, better known as Spondylosis.

There are also other uncommon reasons for the trapped nerve such as:


  • Spinal stenosis:  – The condition in which the canal that holds the spinal cord and many nerve roots become narrow.
  • Osteoarthritis: – The general wear and tear of joints and spinal disks due to aging.
  • Trauma: – An injury or accident that can cause damage to the Sciatica nerve or the nerve roots.
  • Spinal tumors:  – A kind of tumors that develops in the spinal cord.
  • Piriformis syndrome: – The condition in which the sciatic nerve becomes trapped by the piriformis muscle in the upper thigh.


Whatever the reason is for trapped nerve in hip, it can be treated by the following easy ways or remedies at home.

So, without any delay, let’s see what those easy and effortless ways or remedies for the pain caused by the trapped nerve in hip are.

Effortless ways to relieve trapped nerve in hip

Trapping of nerves in our body is common among the people who have busy and hardworking schedule nowadays.

But the good news is the pain caused by a trapped nerve in hip can be treated with simple and effective ways.

There are many methods to deal with this condition, among them; we are taking only best nine.



It is not recommended to do heavy exercises during the injury in nerve because it can worsen the situation.

Thus, Yoga may be the good option to entrap the nerve.

Studies have shown that yoga is secure and sound very effective for people with a trapped nerve in hip.

There are many Yoga asanas (poses) that can help you to get relief from trapped nerve pain.

You can learn them through YouTube or from the yoga instructor.




Stretching can help to develop good posture while reducing stiffness, inflammation, and pain in a big way.

Stretching exercises like bridging, knee to chest, feet lift, etc. are very effective and can ultimately relieve the nerve pain.

You can contact to a physiotherapist or exercise instructor to learn stretching exercise.




Acupuncture is a traditional Chinese medicine practice to maintain better health by opening the body’s natural flow of energy, which can help in nerve pain.

It uses tiny, almost pain-free needles to aim to particular pathways inside the body.

The FDA approves Accupuncher as a treatment for relieving chronic pain of all kinds, including trapped nerve in hip.




Massage is another easy and effortless approach that open muscles, tissues and channels of energy within the body and improve the flow of blood to relieve the nerve pain.

Massage gives relaxation to muscles and releases the endorphins, a natural “feel good” chemical that act as pain relievers.

You can visit massage expert to get a massage, or you can get it from your spouse or family member.



Avoid sitting for a long time

Sitting for a long time in the same position, such as working at a desk, watching TV, etc. can make matters worse.

Sitting for a long time gives a lot of pressure on the hip nerve that causes further damage to it.

Therefore, take a leave from work and relax as much as possible to give time to our body to heal the damage in nerve.

So, to get relief from a trapped nerve in hip you should avoid sitting for long period.



Use Heating Pads

Using inexpensive heating pad on the affected hip about 15 to 20 minutes every day is also a very easy and effortless way to get relief from trapped nerve pain.

Heat maintains blood flow in the injured area and gives instant relief from pain and inflammation.



Consider losing weight

Excessive fat layers may place huge pressure on your nerve and cause severe pain.

That means if you are overweight then you must lose your weight as soon as possible to avoid the condition like a trapped nerve in hip.



Use essential oils

Rosemary, lavender, or thyme essential oils help to relax your muscles and body.

These essential oils also have the power of antispasmodic and analgesic properties, which can reduce muscle tremors and prevent nerve pain at the same time.



Avoid putting strain affected leg only

Putting a strain on the same leg which is suffered from a trapped nerve in hip makes the condition worse.

Standing for a long time in the affected leg can lead excessive pressure on the nerve and damage it further.

Therefore, avoid putting a lot of strain on nerve affected leg.



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