Hip pain is one of the most common musculoskeletal complaints, affecting people across all walks of life. Whether you’re an athlete, a desk worker, or someone who enjoys recreational movement, your hips play a central role in your body’s function. When pain sets in, it can disrupt everything from simple daily activities like walking and standing to more complex athletic movements like squatting, running, or jumping.
At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Murray Hill, Midtown, and Midtown East, we specialize in helping patients address hip pain, mobility restrictions, and movement dysfunctions. Many people search for answers like why do my hips hurt after sitting? or what is causing my hip pain when I exercise? The truth is, hip pain has many causes, ranging from muscle imbalances and poor movement patterns to joint dysfunction and underlying conditions.
If you’re dealing with chronic hip discomfort, this guide will help you understand why it happens, how to address it, and what steps to take for long-term hip health.
Why the Hips Are So Important in Movement
The hips are one of the largest and most mobile joints in the body, functioning as a ball-and-socket joint that connects the femur (thigh bone) to the pelvis. Unlike other joints that prioritize stability, such as the knee, the hip joint must strike a balance between mobility and stability. This delicate balance allows for a wide range of motion, including flexion, extension, abduction, adduction, and internal and external rotation.
The hips play a key role in:
• Weight-bearing and shock absorption during walking, running, and jumping.
• Providing stability to the pelvis and spine, reducing excess strain on the lower back.
• Acting as a movement powerhouse, generating force in sports and physical activities.
• Influencing posture, helping maintain a healthy spinal alignment.
When hip function is compromised, it can lead to pain, restricted movement, and compensatory injuries in the lower back, knees, and ankles.
Common Causes of Hip Pain
Hip pain can result from overuse, muscle imbalances, poor posture, repetitive strain, injury, or degenerative conditions. The following are some of the most common causes:
Muscle Imbalances and Weakness
Many people lack proper strength in the hip stabilizers, such as the gluteus medius and gluteus minimus, which can lead to overuse of the hip flexors, lower back, and quadriceps. This imbalance places unnecessary strain on the hip joint, leading to pain and movement dysfunction.
Muscle imbalances often result from sedentary lifestyles, prolonged sitting, or poor movement patterns. When certain muscles dominate movement while others remain underactive, the hip joint experiences excessive stress.
A weak gluteal complex, for example, forces the hip flexors to work harder, leading to tightness and discomfort. Over time, this imbalance creates postural problems, increasing the likelihood of hip pain, lower back pain, and knee strain.
Tight Hip Flexors and Poor Mobility
Sitting for long periods shortens the hip flexors, causing restricted movement and excessive anterior pelvic tilt. When the hip flexors remain tight, they pull on the pelvis and lower back, contributing to lumbar pain, hip discomfort, and movement limitations.
Many people complain of hip tightness after sitting for long hours or feeling stiffness in the hips when squatting. If mobility is compromised, the body compensates by relying on the lower back and knees for movement, increasing injury risk.
Improving hip flexibility and mobility through dynamic stretching, active joint mobilization, and controlled movements can help restore proper function and reduce pain.
Overuse Injuries and Repetitive Strain
Athletes, runners, and individuals who engage in high-impact activities are more prone to hip overuse injuries. Repetitive strain from activities like running, jumping, and weightlifting can lead to hip tendonitis, labral tears, or bursitis.
Many people experience hip pain after working out, particularly during squats, lunges, or leg presses. This discomfort often results from poor movement patterns, muscle imbalances, or inadequate recovery.
For those with recurring hip pain, modifying training volume, incorporating recovery techniques, and strengthening key stabilizing muscles is crucial for preventing chronic injury.
Structural Issues and Degenerative Conditions
Hip pain isn’t always caused by muscle dysfunction—sometimes, structural abnormalities or joint degeneration play a role. Conditions such as hip impingement (femoroacetabular impingement, or FAI), arthritis, and labral tears can limit mobility, cause chronic pain, and affect movement efficiency.
Individuals with hip arthritis often experience stiffness, aching pain, and difficulty with weight-bearing activities. While age-related degeneration is natural, movement therapy, strength training, and chiropractic care can help preserve hip function and minimize discomfort.
How to Prevent and Relieve Hip Pain
For most people, hip pain isn’t inevitable—it’s a result of poor movement patterns, muscle imbalances, or neglecting proper mobility training. Whether you’re dealing with mild discomfort or chronic pain, taking proactive steps to improve hip function can make a significant difference.
1. Strengthen the Glutes for Stability
The glute muscles (gluteus maximus, medius, and minimus) provide crucial hip support. If they are weak, the hip joint, lower back, and knees absorb more stress, increasing injury risk.
Some of the most effective exercises for glute activation and strength include:
• Glute Bridges
• Hip Thrusts
• Bulgarian Split Squats
• Lateral Band Walks
• Single-Leg Romanian Deadlifts
Performing these movements with proper form and progressive resistance helps build stability, reduce hip pain, and optimize movement patterns.
2. Improve Hip Mobility and Flexibility
A mobile hip joint allows for better movement mechanics and reduces compensatory stress on other joints. Incorporating dynamic mobility exercises can enhance flexibility and improve range of motion.
Some effective hip mobility exercises include:
• Deep Squat Holds
• Cossack Squats
• Pigeon Pose Stretch
• World’s Greatest Stretch
• Hip CARs (Controlled Articular Rotations)
Improving hip mobility can alleviate pain, prevent injuries, and improve overall movement efficiency.
3. Address Postural Issues and Pelvic Alignment
If your posture is compromised due to excessive sitting, poor core engagement, or anterior pelvic tilt, your hips may suffer. Chiropractic adjustments, postural training, and core stability exercises can help restore alignment and alleviate hip discomfort.
A strong core and proper spinal positioning ensure that the hips function optimally without excessive strain.
4. Modify Training Volume and Recovery
For active individuals, managing training load and incorporating proper recovery is crucial for hip longevity. Overtraining without adequate rest can lead to tendonitis, joint irritation, and chronic pain.
Key recovery strategies include:
• Soft tissue work (foam rolling, massage)
• Proper warm-ups before exercise
• Deloading training phases to allow tissue repair
• Cross-training with low-impact activities like swimming or cycling
Listening to your body and avoiding excessive repetitive strain can prevent long-term hip issues.
5. Seek Professional Chiropractic Care
For individuals with persistent hip pain, movement dysfunction, or alignment issues, seeking chiropractic treatment can provide relief and long-term correction. At Unity Chiropractic Wellness, we specialize in manual adjustments, movement assessments, and corrective exercise strategies to help patients move pain-free.
If you’re located in Midtown East, Murray Hill, or near Grand Central Terminal and need expert chiropractic care for hip pain, book an appointment with us today.
Final Thoughts
Hip pain doesn’t have to be a lifelong struggle. By focusing on strength, mobility, posture, and recovery, you can take control of hip health and prevent chronic discomfort. Whether you’re an athlete, office worker, or fitness enthusiast, addressing underlying imbalances and optimizing movement patterns is key to maintaining pain-free mobility.
If you’re dealing with recurring hip pain and need guidance, visit Unity Chiropractic Wellness today for expert care and personalized treatment solutions.