That nagging HIP problem (3 potential fixes)

How many times have you had hip discomfort?  Or something just doesn’t feel right? Or maybe you’re trying to optimize your performance?  Often if your hips move/function better your low back will work better (and may hurt less).

I’ve gone through times where I’m trying to keep up with the girls and chase them around… while making time to train (exercise) and help people at the office.  All of it can seem like a lot more work if I don’t stick to my self-care and maintenance plan.

This can be a good place to start:

  • Consider your habits:  Do you sit a lot?  Finding ways to stand more frequently can be the first step.  Motion is a key factor in your health.  As soon as you lack motion things can become a problem.  Don’t forget:
    • Moving your hip more yourself.  Consider walking to the water cooler every 20-30 minutes.  Exercise regularly (discussed more below)
    • Ensure things move properly in your spine.  Remember your body is controlled by your brain which communicates messages down through your spinal cord.  If your spine is shifted (with potential nerve pressure), particularly at the low back and pelvic region this can be a factor in your hip health.  And not only do these nerves go to your muscles they also go to your organs.  The only way to definitively find out is to have it checked by a Family Chiropractor who focuses on Bio-Structural Restoration.
  • Self-care:  There’s a few “go-to” mobility movements when it comes to the hip.  Commit to 3-5 minutes per day for at least 2-4 weeks to notice a change.  (ideally longer, as t
    Screen Shot 2018-03-26 at 12.15.12 PM
    Couch Stretch

    hese things take time).

    • Couch Stretch: This does the exact opposite of what you do all day (see right picture).  Think about contracting your glutes to drive your hips forward.
    • On the edge of the bed bring one leg up and let it turn out so that the thigh and lower leg rest on their side.  This is your target (hip) side.  Lean forward by bending at your hips.  Spend 1-3 minutes per side.

      Right Hip is your target.  Left leg is off of the bed.





  • Squat.  For some this may be a wall squat and for others this may be holding that bottom position for periods of set time every single day.  Because remember – if you don’t use that range of motion you will begin to lose it.  I have worked up to 10 minutes per day for this one.  However, start at your own pace!
    • Actually Squat.  At least once a week squat under a barbell.  Time under the bar helps increase your muscle mass, change your hormones for fat loss and optimize your movement.  If you’re having trouble find a coach.
  • Screen Shot 2018-03-26 at 12.02.02 PM

As you start to think about where to start.  Focus on daily mobility for a month on your own.  As you begin to notice changes let me know?  And don’t forget your spine and nerve system health – as that is an important factor affecting your health and ability to move.

Let me know if you have any questions?

Dr Matt


P.S.  Remember we post regularly on Instagram and our Facebook page.  Giving away complimentary tips to improve your health and the way you move.  Follow us here:


One Life Family Chiropractic




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s