Pain has a way of stopping us in our tracks, sometimes quite literally. When I was recently diagnosed with hip bursitis, I discovered how even the smallest movements could bring sharp reminders that something wasn’t right. For weeks, every step, every turn, every attempt to sit comfortably felt like a battle between my will and my body’s limits.

After trying rest, gentle movement, and eventually receiving a cortisone injection, I finally began to feel some relief. But healing isn’t just about medicine, it’s about learning to listen, adapt, and nurture yourself through the process. So, if you or someone you know is struggling with bursitis or joint pain, here are a few tips that may bring both comfort and courage on the road to recovery.

🧘‍♀️ 1. Move Gently, Move Wisely

When pain first strikes, the instinct is to stop moving altogether, but once inflammation settles, gentle movement is essential. Try small stretches and light activities that encourage blood flow and flexibility without aggravating the joint.

• Try gentle hip rotations or side leg lifts while seated or lying down.

• Walking in a pool is a wonderful low-impact exercise; the water supports your body and relieves pressure.

• Listen to your body; pain is a whisper, not a challenge.

🌺 2. Rest, but Don’t Give Up

There’s a difference between rest and retreat. Rest is active care; it’s allowing your body the stillness it needs to heal.

• Avoid lying directly on the affected side. Use a soft pillow between your knees when sleeping.

• Alternate between sitting and standing throughout the day.

• If you need to sit for longer periods (perhaps when writing or working creatively), use a cushioned or ergonomic chair to reduce hip pressure.

❄️ 3. Cold and Warm Therapy, The Perfect Duo

Inflammation loves attention; give it the right kind.

• Ice packs can help in the first few days to reduce swelling and pain.

• As the days progress, warm compresses or gentle heat packs can ease muscle tension and stiffness.

• Always protect your skin with a soft cloth between your skin and the pack.

🥗 4. Feed Your Healing

Your body responds to what you fuel it with. An anti-inflammatory diet can accelerate recovery.

• Include foods rich in omega-3s like salmon, chia seeds, and walnuts.

• Sip on ginger or turmeric tea for natural inflammation relief.

• Stay hydrated;  even mild dehydration can increase joint stiffness.

🌼 5. Mind Over Muscle

Pain doesn’t just affect the body; it challenges your spirit. Take time to breathe deeply, to meditate, or simply to pause. Visualize light and warmth flowing through your hip.
Remember, healing is not a straight path; some days will feel like progress, and others may test your patience. Trust your body’s wisdom. It knows how to heal; your role is to support it with kindness and consistency.

💫 6. Seek Help When Needed

If your pain persists or worsens, don’t hesitate to reach out to your healthcare provider or physiotherapist. They can guide you with personalized treatment options such as targeted exercises, ultrasound therapy, or medication when required. You don’t have to manage pain alone… support is part of healing, too.

🌻 Closing Thoughts

What I’ve learned most from this experience is patience, the kind that allows space for healing without guilt or frustration. Pain reminds us we are human, but healing reminds us we are resilient.

So, if you’re facing your own version of bursitis – physical or emotional – know that healing takes time, but progress comes with compassion. Be gentle with yourself. Your tomorrow will thank you.

Much love,

Narelle x