Understanding Hip Pain: Causes and Solutions

When you think about pelvic pain, it can be tricky to pinpoint exactly where the discomfort is coming from. It’s not always just the hips that are to blame. Sometimes, pain in the back and hips goes hand in hand.

“Not all pain we associate with the hip is actually from the hip itself. What we might perceive as hip pain, especially on the side, could originate from the hip, the surrounding muscles, or even nearby joints, including the lower back and SI [sacroiliac] joint,” explains an orthopedic spine surgeon.

You can often recognize hip pain when certain movements hurt, especially during deep flexion or intense exercises, such as a goblet squat. Simple actions, like sitting, may also cause discomfort if your hip is flexed in a certain way.

“For instance, some people sit in really deep chairs where their knees rise to their waist. They might find it tough to manage a full workday in that position,” he notes. “One quick fix is to raise your chair or sit forward to avoid putting too much strain on your hip. Another option is to use a cushion to elevate your legs.”

Other indicators of potential hip issues include struggles with standing on the affected leg, difficulties in putting on socks or shoes, and challenges with trimming toenails.

A simple test to check for hip problems involves lying on your back. Grab your knee with both hands and pull it towards your chest. If someone takes a photo to compare how close each knee gets to the chest, noticeable discrepancies may signal an issue beyond just tightness.

Engaging in activities like yoga, Pilates, and various strength-building exercises can be beneficial for your hips. Post-hip surgery rehabilitation sometimes focuses on exercises for the abdomen and back.

“Hip and back concerns really do go hand in hand, so enhancing back strength can relieve and actually help with hip pain,” he suggests.

Additionally, strengthening the glutes is vital for alleviating hip discomfort. Exercises such as hamstring stretches, like touching your toes, and bodyweight squats can be helpful.

Finally, stretching should not be overlooked. Incorporating hip flexor stretches, along with knee and ankle mobility, can significantly improve your range of motion without pain.

Combining these approaches with a visit to a doctor for a comprehensive evaluation can lead to better hip health.