Hip pain can make everyday activities frustrating. You may notice stiffness when getting out of a chair, aching after sitting for too long, or discomfort while squatting, running, or exercising.
Many people assume the hip itself is the problem. However, that is not always the case.
If you're searching for how to fix hip pain, the source of the problem may actually be coming from your lower back, mid-back, or the muscles surrounding your spine.
The good news is that improving mobility and stability in the right areas can often help reduce pain and improve how your hips function.
The hip relies on several muscles, joints, and nerves working together.
Many of the nerves that supply the hip originate in the lower back. When the lower back becomes stiff or irritated, those nerves can become sensitive and contribute to discomfort in the hip.
This is especially common in people who:
In many cases, learning how to fix hip pain starts with addressing what is happening above the hip rather than focusing only on the hip itself.
One of the best ways to improve hip pain is by restoring mobility through the upper and lower spine.
A simple wall exercise can help.
Stand with your lower back, mid-back, and head against a wall. Bring the bottoms of your feet together and gently tuck your chin, almost as if you are creating a double chin.
From there, place your hands together and slowly reach toward the ceiling.
As you reach, maintain contact between your head and the wall. Do not allow your chin to lift.
You should feel a stretch through your upper back and torso.
Perform six to eight repetitions while focusing on controlled breathing.
This movement helps improve mobility around the spine and may reduce irritation affecting the nerves that travel toward the hip.
Many people with hip pain unknowingly overuse their lower back during daily activities and exercise.
When the lower back takes over, extra stress is placed on the muscles and nerves that influence hip movement.
A strong core helps prevent this compensation.
One effective exercise starts by lying on your back with your knees bent and feet flat on the floor.
Hold a kettlebell, dumbbell, or light weight above your chest.
Slowly move the weight overhead while keeping your rib cage down and your lower back flat against the floor.
The goal is to resist arching through the lower back.
You should feel your core working throughout the movement.
This exercise teaches your body how to stabilize properly and is one of the most effective strategies for people looking for hip pain relief.
As your control improves, you can make the exercise more challenging.
First, lift your feet off the ground while continuing to move the weight overhead.
If you can maintain a flat back without discomfort, try extending one leg at a time.
Advanced individuals may eventually extend both legs while moving the weight overhead.
Throughout every progression, your lower back should remain flat against the floor.
If your back begins to arch, return to an easier version.
Learning how to fix hip pain often requires mastering the basics before progressing to more difficult exercises.
Many people unintentionally increase irritation by using the wrong muscles during exercise.
Common mistakes include:
Your body often provides warning signs before pain becomes severe.
If an exercise reproduces the same aching sensation you typically feel in your hip, it may be too advanced for your current level.
Focus on quality movement rather than difficulty.
Along with improving mobility and core stability, a few simple habits can help reduce irritation:
These strategies can support long-term hip pain relief and improve overall movement quality.
If you've tried stretching, exercising, and modifying your activities but still struggle with hip pain, a professional evaluation can help uncover the root cause.
At Empower Health + Performance in Cypress, CA, we help patients throughout Orange County, including Los Alamitos, Seal Beach, Huntington Beach, Garden Grove, Anaheim, and Westminster, identify movement limitations, improve function, and reduce pain.
Through chiropractic care, rehabilitation, movement assessments, and personalized treatment plans, our team helps patients find lasting hip pain relief and return to the activities they enjoy.
If you're looking for answers on how to fix hip pain, contact Empower Health + Performance today to schedule an evaluation and start moving with confidence again.
