The sciatic and pudendal nerves are located in the hip area and may become pinched. You may have pain when you move, or you may walk with a limp. The pain can feel like an ache, or it may burn or tingle. You may also have numbness that can spread down your leg.

Certain nerves in the hip region can get stuck or pinched. This includes the sciatic nerve, which can get trapped under certain muscles and bones in the back of your hip or the hamstrings.

The pudendal nerve in your pelvic area can also get stuck as it travels through different tissues and muscles in the hip. The most common spot for this is between two ligaments near the lower part of your backside. Another muscle near the hip bone can also put pressure on this nerve.

A pinched nerve can cause severe pain. It can be caused by various things, including:

  • sitting for extended periods of time
  • pelvic trauma
  • certain kinds of cysts
  • hip surgery
  • prolonged muscle strain from overuse, pregnancy, or being overweight or obese
  • pelvic hernia
  • tumors
  • arthritis

Read on to learn more about this condition and what you can do to relieve the pain.

A pinched nerve feels different from a stiff back, though the pain and symptoms vary among people. A pinched nerve in the hip often causes pain in the groin. Sometimes, the pain also radiates down the inner thigh and can travel to the knee.

The pain may feel like a dull ache or a sharp, burning pain. You may also experience painful numbness, especially in the buttocks, or a tingling sensation. Some people also notice a tight feeling.

Many pinched nerves resolve on their own and don’t need medical treatment. There are many home remedies to try, but it’s still best to double-check with your doctor first. They can rule out other conditions that may require different treatment.

To treat the condition at home, you can try the following:

  • resting
  • alternating between ice or heat packs
  • taking over-the-counter (OTC) anti-inflammatory medications, such as ibuprofen (Advil) or naproxen (Aleve).
  • using a standing desk or stretching every hour when working at a sitting desk
  • wearing shoes with good support when working on your feet
  • practicing good posture when sitting or standing.

Depending on where your pain is, some stretches could be helpful. These include:

Piriformis stretch

When the piriformis is tight, it can put pressure on the nerves. To stretch that area, follow the steps below.

  1. Take a seat with your legs bent in front of you.
  2. Rest the ankle of the affected side on the opposite knee. Then lie down flat on your back.
  3. Bend your bottom leg so that you can clasp your knee with both hands.
  4. Gently pull the knee in toward your body.
  5. To increase the stretch, move your hand down to grasp your ankle and pull the leg gently towards the opposite hip.
  6. Hold the stretch for 10 seconds.
  7. Switch legs and repeat the stretch.
  8. Do the stretch three times per leg.

Core strengthening

Often, a pinched nerve in the hip is caused or exacerbated by a weak core, so working on strengthening your abdominals and back is helpful. The plank exercise tones the entire core.

To do a plank:

  1. Lie flat on your stomach.
  2. Place your forearms flat on the ground, with your elbows aligned below your shoulders.
  3. Roll your toes under so that the balls of your toes are flat on the floor.
  4. Push up onto your forearms and toes and hold this position for 30 seconds. Your back should be flat, and your body should form a straight line from your head to your toes.

Staying active is crucial for avoiding pinched nerves, so make sure to take plenty of standing and walking breaks throughout the day. You can also try these stretches for sciatica pain relief.

If the pain is too uncomfortable or has lasted for more than a couple of days, it’s time to see your doctor. In addition to talking with your doctor, you may want to try working with a chiropractor, acupuncturist, or massage therapist.

According to recommendations from the American College of Physicians, methods such as massage, acupuncture, heat, or spinal manipulation should be used before medication for low back pain.

A physical therapist may also help. Physical therapists can teach you exercises to strengthen and stretch the muscles around the pinched nerve.

To prevent a pinched nerve in the hip, make sure to take care of your muscles. If you have a job or hobby that requires you to lift heavy loads, be extra diligent about proper form. Remember these tips:

  • Bend at the knees, not the back.
  • Ask for help when lifting heavy or awkwardly shaped objects.
  • Avoid lifting heavy objects while injured, which could make your condition worse.

Other prevention measures to consider are maintaining a healthy weight and getting regular exercise. Strengthening your core and back muscles, in particular, can help prevent future injuries.

How long does a pinched nerve in the hip last?

In general, pinched nerves resolve on their own within a few days or weeks. You may be able to improve the recovery process with home treatments. If symptoms do not improve with treatment, or if you think they’re getting worse, talk with your doctor.

Is walking good for a pinched nerve?

If you have a pinched nerve in your hip, walking will make it worse. The more activity you do, the worse the pain should become.

A pinched nerve in the hip can cause pain, numbness, and discomfort. It can be caused by various things, such as prolonged sitting, pelvic trauma, or certain medical conditions. Home remedies like rest, ice or heat packs, and OTC anti-inflammatory medication may help.

But if your pain persists or is severe, speak with your doctor. Other treatment options include massage therapy, acupuncture, and physical therapy exercises. To prevent a pinched nerve, practice good posture and proper lifting techniques and maintain a healthy weight through regular exercise.