Hip Pain: Causes, Treatments, and Prevention

Our hips are remarkable structures that bear our body’s weight and enable a wide range of movements, from walking and sitting to balancing and pivoting. These ball-and-socket joints connect the thigh bones to the pelvis and are stabilised by surrounding muscles, ligaments, and cartilage. However, despite their durability, hips can be susceptible to pain and injury.

Understanding Hip Pain Location

The location of hip pain can provide valuable insights into its origin:

• Groin pain – may indicate joint or ligament issues
• Outer hip or buttock pain – could suggest muscle or tendon problems
• Radiating pain – pain spreading down your thigh or knee may point to nerve involvement
• Referred pain – when pain is felt in the hip but originates from another area, such as the lower back or knees

Common Causes of Hip Pain

Hip pain can result from various factors, including:

• Overuse
• Injuries
• Poor posture
• Arthritis

Repetitive activities, sports injuries, or falls can strain muscles or damage cartilage. Osteoarthritis is a particularly common cause of hip discomfort and reduced mobility, especially as we age. Symptoms often include stiffness and pain in the groin or lower back.

Chronic Pain versus Acute Pain

People sometimes describe pain as ‘chronic’ when they mean severe. However, chronic pain specifically refers to pain lasting for months or years. It’s often linked to conditions like arthritis or untreated injuries and may involve ongoing stiffness and aching.

In contrast, acute pain develops suddenly, typically from injury or inflammation. It can feel sharp and may need immediate attention.

Preventing Hip Pain

Several strategies can help maintain healthy hips:

• Gentle activities like swimming, walking, yoga, and Tai Chi help hips stay mobile and strong without straining the joints
• Regular stretching and strengthening exercises can further support hip function
• Maintaining a healthy weight helps reduce strain on hips
• Good posture and supportive footwear can improve alignment
• Adjusting workspaces and taking regular breaks from sitting can prevent hip issues

Chiropractic Care for Hip Pain at Adam’s Back

At Adam’s Back in Rosebud, our experienced chiropractors assess and treat musculoskeletal conditions, including those that contribute to hip discomfort. We develop personalised treatment plans that may include targeted adjustments, exercise recommendations, and postural guidance aimed at supporting joint mobility and reducing pain. Our holistic approach ensures comprehensive care for your hip pain and overall wellbeing.

Helpful Exercises for Hip Health

Example Stretch:

1. Sit upright on a firm chair
2. Cross one ankle over the opposite knee
3. Keeping your back straight, lean forward from your hips
4. Hold the stretch gently for 20 seconds, then repeat on the other side

Strengthening Exercise:

1. Stand with your side to a wall or chair for support
2. Lift your outer leg straight out to the side without leaning or twisting
3. Hold briefly, then return to the starting position
4. Complete 10 repetitions
5. Rest, then switch sides and repeat

Take Action for Hip Pain Relief Today

Don’t let hip pain limit your lifestyle or activities. The team at Adam’s Back is ready to help you understand the causes of your discomfort and develop an effective treatment plan.

Book your appointment today:

• Visit: Adam’s Back, 881 Point Nepean Road, Rosebud
• Call: 03 5986 5700
• Website: adamsback.com.au

Our convenient Rosebud location serves patients from across the Mornington Peninsula. Same-day appointments are often available for those in acute pain.

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Education purposes only. Please consult with your chiropractor for personal recommendations.