[PRIVATE] Hip Pain on Stairs or in Bed? Strength Steps That Help

Quick Answer

Hip pain exercises work best when they build strength gradually in the glutes (buttock muscles) and thighs, improve your walking tolerance and help you pace your day. Exercise is still first-line care for common causes like hip osteoarthritis, although the benefit can be modest and differs from person to person. The right starting point depends on what is driving your pain, so an individual assessment matters. An exercise physiologist can build that plan with you in Bankstown or greater Sydney.

Introduction

You reach the third step and your hip catches. Later, you roll onto your side in bed and the ache wakes you up. By morning, the first few steps to the bathroom feel stiff and awkward.

Hip, groin and buttock pain is common in adults over 40. Stairs, long periods of sitting and getting up after rest are well-known triggers. It is easy to start avoiding movement, but that often leaves the hip weaker and less tolerant.

This guide explains common causes, what a graded strength plan looks like, and when it is time to see your GP or book an assessment.

Table of Contents

• Why This Matters
• Common Causes of Hip Pain
• Hip Pain Exercises: A Graded Plan You Can Follow
• Pacing, Stairs and Sleep
• When to See Your GP or Get Assessed
• Quick Comparison Table
• Expert Insight
• Frequently Asked Questions
• Next Steps

Why This Matters

• Staying mobile: Strong hip muscles help you manage stairs, walking and getting out of a chair.
• Realistic expectations: Recent research reviews suggest exercise may reduce hip arthritis pain by a more modest amount than once hoped. It is still recommended as a safe first step for most people.
• Avoiding the rest trap: Complete rest can leave muscles weaker, which may make the hip feel worse over time.
• Preparing for surgery decisions: If you are on a waiting list, building strength may help you function better in the meantime. Always check with your surgeon first.
• Access to support: Many people can use chronic condition management under a Medicare plan or their private health extras towards exercise physiology. Check your eligibility and cover.

Common Causes of Hip Pain

Hip pain is not one single problem. Three causes come up often, and they can overlap.

Hip osteoarthritis

Osteoarthritis is a gradual change in the joint’s cartilage and surrounding tissues. It tends to cause groin or deep hip pain, stiffness after rest and difficulty with stairs or putting on shoes. Strengthening and walking programs are widely recommended as first-line care.

Tendon and bursa irritation

The tendons of the gluteal muscles attach on the outside of the hip. A bursa (a small fluid-filled cushion) sits nearby. When these are irritated, you often feel pain on the outer hip, especially lying on that side, climbing stairs or standing on one leg.

Hip impingement

Impingement (femoroacetabular impingement) means the ball and socket of the hip pinch at certain angles. It often shows up as groin pain with deep bending, sitting for long periods or twisting. Research on younger adults with hip pain suggests strengthening can help, though results vary.

Only an assessment can sort out which of these fits you. Pain from the lower back can also be felt in the hip and buttock.

Hip Pain Exercises: A Graded Plan You Can Follow

Graded exercise (gradually increasing the load) is the backbone of most plans. An exercise physiologist adjusts each step to your pain, history and goals. This is general information, not a personal prescription.

1. Settle and move. Start with gentle, comfortable movement. Think short walks, supported sit-to-stands from a higher chair and small glute bridges.
2. Build base strength. Add side-lying leg lifts, band walks, mini squats and low step-ups. Keep the range comfortable and the pace slow.
3. Add load. Progress to heavier weights, single-leg work and longer walks. This is where the glutes, quads and hamstrings (thigh muscles) get stronger.
4. Practise real life. Rehearse stairs, getting off the floor, carrying shopping or gardening. Then maintain with a regular routine.

How much discomfort is okay?

A common rule of thumb is that mild, low-level discomfort during exercise can be acceptable if it settles within a day. Sharp, worsening or lingering pain is a signal to ease back and get advice.

Following hip surgery?

If you have had a hip procedure, follow your surgeon’s protocol first. Your exercise physiologist can work within those limits and help you rebuild when you are cleared. Our exercise physiology for injury rehabilitation service covers this kind of graded return.

Pacing, Stairs and Sleep

Exercise sessions are only part of the picture. How you spread your activity across the week matters too.

Pacing your day

• Break up long sitting. Stand or take a short walk when you notice stiffness building.
• Spread out heavy tasks. A big shop, a long walk and a garden session on the same day may be too much.
• Increase slowly. Lift your walking time by small amounts rather than big jumps.

Stairs

Lead with your stronger leg going up and your more painful leg going down, and use the rail if you need it. Over time, step-up exercises can make stairs feel more manageable.

Pain in bed

If lying on one side aggravates your hip, try a pillow between your knees or sleeping on the other side. If outer hip pain is the problem, avoid crossing your legs and aggressive stretching, as these can irritate sensitive tendons. If night pain is constant, tell your GP.

When to See Your GP or Get Assessed

Self-management suits many people, but some situations need prompt medical review.

• Pain after a fall, or you cannot put weight on the leg.
• Fever, a hot or swollen joint, or you feel generally unwell.
• Constant pain that does not ease with rest or position change.
• Numbness, weakness or changes in bladder or bowel control.
• Hip pain that is steadily worsening despite sensible activity changes.

If your pain has lingered for months or keeps limiting you, an assessment is a good next step. Our chronic injuries treatment page explains how we approach long-standing pain. People in Bankstown, Revesby and nearby suburbs often start here.

Quick Comparison Table

Common cause	Where you may feel it	Usual exercise focus
Hip osteoarthritis	Groin or deep hip, stiff after rest	Leg strength, walking, comfortable movement
Tendon or bursa irritation	Outer hip, worse lying on that side	Gradual glute loading, avoiding compression
Hip impingement	Groin, deep bending or twisting	Hip and trunk strength, movement control
Back-related pain	Buttock or side of hip	Assessment first, then targeted strengthening

Expert Insight

Pro Tip: Choose a small number of exercises and do them consistently. Track one simple measure, such as how many sit-to-stands you can do or how long you can walk comfortably. Small, steady gains are easier to see than day-to-day pain changes, and they help guide when to progress.

Frequently Asked Questions

Should I avoid exercise if my hip hurts?

For most people, complete rest is not the answer. Gentle, graded movement is usually encouraged, with the load adjusted to your symptoms. If pain is severe, sudden or follows a fall, see your GP first.

Will exercise stop me needing hip surgery?

No one can promise that. Exercise can help many people manage pain and function, and some find it helps them delay or prepare for surgery. Decisions about surgery should be made with your GP and surgeon.

How do I fund exercise physiology for hip pain?

Many private health extras policies include exercise physiology, but rebates depend on your level of cover. If you have a chronic condition, your GP may be able to prepare a Medicare chronic disease management plan, which can include subsidised allied health visits. Ask your GP and check your fund.

How long until I notice a difference?

This varies with the cause, your starting strength and how consistently you exercise. Some people notice small changes in function before pain changes. Your exercise physiologist can set realistic goals and review progress with you.

Next Steps

Hip pain on stairs or in bed does not mean you have to stop moving. A graded plan that builds glute and thigh strength, improves walking and respects pacing is a sensible place to start, alongside advice from your GP. If you want a plan shaped around your hip and your goals, Book an assessment.

Author Bio

Chronic Gains is an Exercise Physiology practice located inside Plus Fitness Bankstown, Sydney. We provide evidence-based exercise rehabilitation for musculoskeletal injuries and chronic health conditions, and support clients funded through NDIS, Workers Compensation, CTP, Medicare and private health across NSW.

This article is general information only and is not a substitute for individual advice. Speak with your GP or treating health professional about your situation.