Easing Fibromyalgia Hip Pain: Effective Relief Strategies You Need to Know

Are you struggling with fibromyalgia hip pain?

Is it making sleep difficult and affecting your way of life? These are common symptoms for people with fibromyalgia so you are not alone.

Gaining insight into its causes and discovering practical treatments to ease your discomfort is essential.

In this article, we'll help guide you to understand your fibromyalgia-related hip pain more and share a range of strategies to navigate life with this pain.

What is fibromyalgia hip pain?

Fibromyalgia hip pain is a long-term pain that's tied to fibromyalgia – an ongoing condition that can cause pain all over the body. Because the hips work hard to keep us stable and help us move around, some people with fibromyalgia find that their hips get very tender and can hurt if pressed.

Hip pain is located in the areas surrounding the hip joints – the region that includes the pelvic bones, the tops of the femurs (thigh bones) and the thigh muscles that attach to the pelvis and femur. These muscles include the hamstrings, which run down the backs of your thighs, and the gluteus maximus and gluteus medius in the bottom.

Pain in this region can be caused by a number of different conditions, including injury, infection and other chronic conditions, such as osteoarthritis. However, fibromyalgia hip pain doesn’t come with injury or swelling, although it hurts nonetheless.

Treatments vary, depending on the cause and what works for you. Talk with your healthcare team for a proper diagnosis and to discuss your options.

What does fibromyalgia of the hips feel like?

With fibromyalgia, your hips, particularly around the protruding part of the thigh bone, and within the groin area, are likely to be persistently tender, sore and stiff. This type of pain can manifest in various forms, from a dull, constant ache to sharp, stabbing sensations that may radiate down the thigh or toward the groin.

The discomfort can be exacerbated by certain movements, such as standing up after sitting for a long period, climbing stairs, or walking, which can make everyday activities challenging and exhausting. For some people, their symptoms become more pronounced when they’re trying to sleep, which can be particularly disruptive and distressing.

What causes fibromyalgia hip pain?

The question then arises: what triggers such discomfort?

The main cause of fibromyalgia hip pain is central sensitization, which is a condition where the nervous system becomes heightened and over-reactive to stimuli. This heightened sensitivity can result from changes in the brain and spinal cord that amplify pain perception, making even light pressure or movement painful.

Central sensitization can lead to various symptoms, including pain that may spread around the body (and may or may not appear in different tender points), fatigue, brain fog and gut problems.

The challenge in diagnosing fibromyalgia is that the symptoms are so diverse. For hip pain, a dull ache or burning feeling is typical, but the severity and regularity of the pain can differ greatly from person to person.

There are also risk factors that contribute to the development of related conditions such as trochanteric bursitis (painful swelling around the hip joint), which frequently occurs alongside fibromyalgia. Interestingly, a study found that 20-40% of individuals with fibromyalgia experience trochanteric bursitis at some point, compared to only 2-3% of the general population1.

There are other risk factors that can cause hip pain:

  • muscle strains or tears
  • past hip injuries or surgeries
  • incorrect posture
  • pre-existing conditions such as gout.

How is fibromyalgia-related hip pain diagnosed?

The diagnostic journey for fibromyalgia is comprehensive and requires careful evaluation by a healthcare professional. They will look for signs of persistent, widespread pain that has lasted more than three months.

Given the absence of specific tests or imaging that can conclusively diagnose fibromyalgia, your doctor will rely heavily on a thorough review of your medical history and symptoms, along with a physical examination to exclude other conditions, such as rheumatoid arthritis or lupus, before confirming a diagnosis of fibromyalgia.

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How to treat & manage fibromyalgia in the hip

Treating fibromyalgia is best done with a multidisciplinary approach to chronic pain management, which encompasses a combination of physical activity, rehabilitative therapies, and psychological support.

This comprehensive approach not only aims to reduce pain but also significantly enhances the overall quality of life for people.

Retraining your pain response

Here at MoreGoodDays®, we're all about helping you get a handle on your hip pain. We understand it's not just about the discomfort in your hips – it's about how your mind and your life intertwine with that pain, too.

We believe that pain is more than just a physical sensation. It's intimately connected with your emotions, thoughts, and the environment you live in. So, we've developed a comprehensive plan to help you comprehend why your hips might be suffering and what actions you can take to mitigate it.

By grasping this knowledge, you can begin to take charge and diminish the pain's impact on your life.

Practical techniques, grounded in the principles of neuroplasticity, are essential. Examples include:

  • Exercise and movement: Regular, gentle exercise can significantly change the game for alleviating your hip pain. It's about more than just strengthening muscles; it's about improving your mood and maintaining flexibility. You don't have to overexert yourself – simple activities like a casual walk or some stretching can make a big difference in reducing pain and enhancing your day.
  • Psychological support and stress management: Mastering stress management and incorporating relaxation techniques can greatly transform the experience for those dealing with fibromyalgia pain. Imagine possessing a toolkit that allows you to navigate the turbulent waters of physical and emotional stress with ease. This process is not just about reducing stress – it's about triggering a positive cascade that can lessen your hip pain and elevate the quality of your life.
  • Quality sleep: Identifying and addressing factors that disrupt your sleep, whether it's due to daily stressors or late-night snacking, is vital. Establishing a sleep routine can lead to more restful nights. Good sleep hygiene doesn't just alleviate hip discomfort but also plays a role in the broader management of fibromyalgia symptoms. Integrating aerobic activities into your day to promote circulation and applying calming techniques before bed can significantly improve your sleep quality.

As we address fibromyalgia, we understand that each person's journey is individual. That's why our team is here to provide personalized support that's tailored to you. We'll collaborate to discover strategies that fit into your lifestyle and help soothe that persistent hip pain.


Medications, when used as directed and in consultation with your healthcare provider, can play a supportive role in your recovery journey.

It's essential to have a conversation with your doctor and pharmacist about them.

We believe their best use is as enablers of therapeutic activities rather than mere pain relievers. Their effectiveness may be short-term, but they can facilitate your participation in psychological and physical therapies that gradually recondition your body and pain response over time.

Medications may include:

  • over-the-counter pain relief
  • pain and inflammation modulators
  • antidepressants to reduce pain, improve sleep and lessen worry.

Read our guide for more information on medications and fibromyalgia.

Heat packs

Applying heat packs (wrapped in a towel to avoid direct skin contact and burns!) is a simple, non-invasive method that can be used at home to help manage the chronic pain associated with fibromyalgia. The warmth from the heat packs can help relax tense muscles, reduce stiffness, and ease discomfort.

Typically, applying heat for about 15 to 20 minutes can offer respite from the pain and is a comforting way to soothe the body.

Consider changing your diet to help improve fibromyalgia-related hip pain

Modifying one's nutritional intake is a viable approach to mitigating the discomfort of fibromyalgia in the hip area.

Studies have shown that embracing a diet rich in plant-based foods, akin to the Mediterranean diet, has shown promise in alleviating pain symptoms for those with fibromyalgia2.

Such a diet is characterized by:

  • a high intake of fruits and vegetables
  • a variety of legumes
  • an abundance of whole grains
  • a focus on consuming healthy fats.

Furthermore, the addition of magnesium supplements has demonstrated a notable decrease in both the stress and pain levels of people with fibromyalgia3.

Complementary therapies

Now, let's talk about some additional ways to help ease your hip pain from fibromyalgia:

  • A massage – which a physical therapist might suggest – can help with the pain in the muscles and improve feelings of anxiety and sadness over time.
  • Acupressure, which is kind of like acupuncture but without the needles, may offer some relief.
  • Acupuncture involves very thin needles and can help in some cases.
  • Practices such as tai chi and yoga, with their gentle movements and focus on breathing, are great not just for your body but also for calming your mind.
  • Flotation therapy can be helpful to some people for a short while.
  • Simple relaxation exercises can help you manage stress and pain.

It's important to talk to your doctor before you start any treatment or therapies, to make sure they're right for you and won't interfere with your current treatments. And always keep your healthcare team in the loop about any new methods you're trying out to manage your pain.

More information

At MoreGoodDays®, we embrace a multidisciplinary approach tailored to support you in managing fibromyalgia. Recognizing the comprehensive impact this condition has on your life, we integrate diverse strategies to address your unique needs.

For more information, download our mobile app for free from the Apple App Store or Google Play Store. We can help you work towards reducing pain severity, flare-up severity, and emotional stress.