Oh, our poor hips. They are meant for movement yet they mostly get sat on during the day. No wonder they get cranky. I wouldn’t want to be sat on either. Are you aware that sciatica (leg pain), buttock pain, lower back pain, knee and ankle pain can be caused from hip dysfunction?

The hip is a ball and socket joint so it can move in all directions – forward, back, side to side and in circles. The muscles of the leg and pelvis attach to the hip. It is the chicken and the egg to what causes the problems. Does the hip lock up then the muscles tighten or do the muscles tighten which causes the hip to lose motion? Either way it ends up with pain and loss of flexibility.

The key to the hip is catching it before the pain becomes severe. Trying to get sciatic or hip pain to calm down is tough. Sitting and lying on your side worsens the problem as it aggravates the muscles and nerves. Many of my patients say they are fine during the day while they are up and about but will get pain that wakes them up when they sleep on their side.

So what do you do for your hips?

Get it checked by your chiropractor to see if there is a loss of joint motion that is causing the pain.

If the pain is acute you will need to sit on ice. Literally sit on it – for 20-25 minutes. 2-3 times per day.

Stretch your hip flexors and your buttocks at least three times per day (video coming). Stretch for at least 30 seconds per stretch.

When the pain has reduced, start doing buttock strengthening exercises. (lunges, squats, bridges)

Don’t sit for longer than one hour at a time. Get up and walk. Prolonged sitting is a killer for the hips.

Some hip pain resolves with this basic program but others require the help of massage therapists, acupuncturists and/or physical therapists.

Yours In Health!

Dr. Wendy

Headaches and pain in the neck and upper back can be caused from weakness in the muscles between the shoulder blades and too tight muscles in the pectorals (chest).

Pain in the lower back can be caused from weakness in the buttocks and core and tightness in the hip flexors.

Leg pain (sciatica) can be caused from weakness in the core and buttocks and tightness in the hip flexors.

I have heard every excuse under the sun on why patients can’t exercise. My job is to take away those excuses and give them reasons why they “can’t not” exercise. I know there is something that you will enjoy. I have one patient that I have been seeing on and off for years. She always told me she HATED to exercise. She came in the other day and said she tried Qi Gong and loved it. Walk, run, swim, bike, kettlebell, yoga, hula-hoop, tai chi, lift weights, chase your kids or dog around the neighborhood, mini trampoline, or zumba..I don’t care just get your body moving. You will have more energy, less pain, less stiffness, more self confidence, and you will just plain old feel good. I challenge you to have fun.