If you’ve been dealing with frustrating, recurring hip pain and you’re tired of pills, passive treatments, or the looming threat of surgery, then you’re in the right place. I’m Matt from Upright Health, and I’ve been helping people beat hip pain since 2007—starting with my own hips.

This blog covers the most important lessons I’ve learned and the top strategies that actually work to relieve hip pain for the long haul. And yes, you’ll also get a bonus tip that’ll help you avoid a common mental trap that keeps people stuck.

Tip #1: Don’t Get Stuck in the Diagnosis

Medical diagnoses like FAI, arthritis, bursitis, labral tears, and “chondral cysts” sound intimidating. But here’s the truth: many of these are based on weak science and even weaker treatment outcomes. Studies have shown there’s little correlation between hip pain and what shows up on X-rays or MRIs.

So instead of chasing diagnoses, chase function. Focus on the things you can control—like muscle strength and joint mobility—and stop outsourcing your body’s fate to vague imaging and questionable surgery success rates.

Tip #2: Set an Ambitious Goal

Getting out of hip pain is great, but if that’s your only goal, you’ll stop doing what helped you once the pain goes away. Set your sights on something bigger:

• Playing with your grandkids
• Returning to your favorite sport
• Crushing a hike, a climb, or a surf session

A bigger goal keeps you motivated, focused, and consistent. Don’t just aim to feel “not bad”—aim to feel amazing.

Tip #3: Train Your Muscles (Especially the Butt)

Your hips don’t move themselves. Muscles do. So if your hips hurt, look at the strength, balance, and function of the muscles around them—especially the glutes, hamstrings, and core.

Here’s one simple way to start: glute bridges. Slow, controlled movements that wake up the muscles that support and stabilize your hips. You’ll train concentric, isometric, and eccentric strength, all of which matter if you want your hips to stop screaming.

For more guided movements, check out the free follow-along resources I’ve linked below—or explore the full Healthy Hips Program.

Tip #4: Don’t Just Sit There

If you're “resting” all day, sitting on your butt while your hips hurt, you’re doing the exact thing that’s making things worse. Atrophy aches. When muscles get squashed and stop being used, they get weak—and weak muscles don’t hold joints well.

Instead, get up regularly, walk, stretch, and train your glutes to work like glutes again.

Bonus Tip: Beware the Physically Feeble Fallacy

Two groups of people will try to convince you that healing yourself is impossible:

1. People in pain who’ve given up and want you to join them in their misery.
2. Professionals who don’t know how to help you, so they recommend drugs or surgery instead.

But you don’t have to stay in the pain pit with them. You have the power to climb out. Your body is adaptable, and with consistent training and the right mindset, you can feel strong and confident again.

What’s Next?

✅ Watch the related this related video: 3 Hip Pain Tips for Sitting

✅ Start building your glute and hip strength with the Healthy Hips Program.

And as always, remember: Pain Sucks. Life Shouldn't.

💬 Want help rebuilding your hips at home?

Check out the full Healthy Hips Program for step-by-step guidance, exercise demos, and a practical program to help you get your hips strong, stable, and pain-free.