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Hip and upper thigh pain
I've been facing pain in my right hip for a while which flows down to my glutes and the upper part of my thigh
The pain is mostly on the right but hurts very less on the left side too sometimes
Besides that I feel weakness in my tailbone at times
The pain increases specially after sitting for a long duration
I've started doing some light stretches and strengthening exercises and there's a difference when I do it
Besides pain there seems to be tightness in the thigh region
Is it a serious issue or just doing these exercises will help?
Answers (8)
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Avoid exercise to proper treatment and diagnosis.
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Hello dear
The symptoms described by you are probably because of muscle weakness, hamstrings tightness and vitamin deficiencies. Stretching and strengthening will definitely help. Hamstring stretches is a must.
Regards
Dr Vipin Gupta
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Get your vit D and serum homocysteine tested. review with reports
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Dear client needs to be assessed could be some nerve compression, or any issue arising out of chronic sitting.
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Try some hot fomentation, that could help.
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First the pain is a perception and is not same how different individuals perceive it so based on that it's not possible to tell anything for sure either it can be serious or not .
Perhaps as you mentioned it should not be but a proper assessment will definitely be needed to say something for sure so that it won't exaggerate.
If it helps while doing exercises, you must continue them with don't sit for long time , take walk a walk in every 30 - 40 min
Exercise I would recommend
Stretch your hip flexors
Strengthen your glutes
Core strength
Hip rotations
Walk in every 30- 40 min
Next Steps
If it's helpful then continue it with increasing no. of repetition but if feel any discomfort report it
Health Tips
Don't bend forward
Don't lift heavy objects
Don't sit on hard surface nor too soft
Walk for 10 min after 40 min of continue sitting
Check in which position pain is allivated
avoid those positions.
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Your pain in the hip could be due to back muscle strain. Do you have any previous history of fall or injury on your back? How long do you have this pain? Was it gradual pain or sudden onset?
Next Steps
You should give hot water fomentation for your back and affected site.
You can use Volini gel or spray provided you are not allergic.
You should do back stretching and strengthening exercises twice a day with proper guidance.
You should do hamstring stretching twice a day.
You should do pull-ups. If you are a beginner start from dead hang 2-3 repetitions per day.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment.
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Hello,
Do you have any previous history related to your spine like any fall from height ...?
For pain relief you can do hot water fermentation for 15 min twice a day.
Then for pain relief apply volini.
Try to use a soft cushion at your tail bone while sitting or you can use a coccyx pillow it is better.
You can continue stretches and then do the strengthening exercises for the glutes and quads muscles....
Do these exercises twice a day.
For tail bone pain do the bridging and hams,piriformis stretches.....
Next Steps
If still the pain persists consult the physiotherapist for proper assessment and treatment.
Health Tips
Avoid bending forwards.
Avoid lifting heavy weights.
Avoid sitting for long hours.
Avoid long journeys..
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Hlo...Yes it do helps! But u hv to do stretches with a hold time of atleast 10 sec. It is not a serious issue as well! If u have any queries just reach out to me!
Next Steps
place hot fermentation pack at thigh region and at gluteus for 5 mi after placing out do these stretches with hold time of 10sec.
Health Tips
Avoid bending and wgt lifting activities.
Dnt squat much.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
For better results need proper assessment done by doctor after proper diagnosis treatment protocol will be helpful for you. there can be different issues like nerve compression.muscle strain due to poor posture, muscle tightness.so better'you do proper diagnosis then we will guide for same.but for now pain relief use ice pack or hot bag for 10-15min three times a day.or use pain'relieving gel or ointment like volini gel.
Next Steps
start doing exercises for back like back strengthening exercises, knee strengthening exercises.
also start with streching back Stretching,side stretch, hamstring stretch,TA sterches will help you.
try to check your posture do you need any ergonomic changes advice.
avoid forward bending
avoid lifting heavy weight
avoid prolonged sitting during work try to take breaks inbetween your work.
try to walk daily for 10-15min.
Health Tips
use online consultation with physiotherapist doctor for better treatment advice.
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