Hip Pain: Common Causes and When to Get It Checked

Getting out of the car and feeling your hip catch. A dull ache in the groin that's been there for weeks. Stiffness first thing in the morning that takes a few minutes to walk off. Hip pain shows up in a lot of different ways, and it's one of the more confusing complaints to figure out on your own — because the hip doesn't always hurt where the actual problem is.

Where is your hip pain actually coming from?

The hip joint itself can absolutely be the source of pain. But a lot of what people call "hip pain" is coming from somewhere else entirely — the lower back, the sacroiliac joint, or a small muscle deep in the buttock called the piriformis, which sits right alongside the sciatic nerve. When it's tight or irritated, it can produce pain in the hip and buttock that feels exactly like a hip problem.

This matters because treating the hip when the actual problem is in your lower back won't get you very far. Working out where the pain is coming from is the first step, not an afterthought.

Common causes of hip pain

• Tight hip flexors. Long hours sitting shorten the muscles at the front of the hip, which can pull on the joint and contribute to stiffness and discomfort when you stand or walk.
• Referred pain from the lower back or sacroiliac joint. Very common, and easy to mistake for a hip problem.
• Piriformis tightness. Can produce deep buttock and hip pain, sometimes with a hint of pain running down the back of the leg.
• Trochanteric bursitis. Inflammation of the bursa on the outer hip, often linked to hip mechanics and muscle imbalance rather than a single injury.
• Wear and tear changes in the joint. More common as we get older, and often made more comfortable with the right movement and management approach.
• Sport and training load. Running, football, and anything involving repeated hip flexion can bring on hip pain in active people of any age.

Signs your hip pain might be coming from your back

If your pain sits deep in the buttock rather than the front of the hip or groin, if it changes with certain back positions rather than hip movements, or if you've also got some lower back stiffness you hadn't connected to it — there's a decent chance your lower back is involved. This is exactly what a proper assessment is for.

What might help in the meantime

• Break up long sitting. Stand and move every 30–45 minutes. Tight hip flexors are one of the most common contributors we see, and they're largely a habit problem.
• Stretch the front of the hip. A gentle kneeling hip flexor stretch, held for 30 seconds each side, can ease some of the tightness that builds up from sitting.
• Keep moving. Walking within a comfortable range tends to help more than resting completely.
• Watch your footwear. Worn-out or unsupportive shoes can change how load travels up through your hips.

When to get it assessed

If hip pain has been hanging around for more than a couple of weeks, is limiting how you walk or sleep, or keeps coming back after you think it's settled, it's worth getting a proper look. It's also worth mentioning if the pain started after a fall or a specific incident, or if you're getting any numbness or weakness down the leg.

How chiropractic care may help

At Banora Chiropractic, we assess the hip joint, pelvis, and lower back together, because they work as a team and problems in one area often show up in another. Depending on what we find, care may include hip joint mobilisation, soft tissue work on the hip flexors, glutes, or piriformis, and adjustments to the lower back or sacroiliac joint where that's part of the picture. We'll also give you exercises to work on between visits — home exercise is a big part of getting hips moving well again.

If your hips have been giving you trouble, come in and let us take a look. Learn more about hip pain treatment at our Tweed Heads South clinic, or call us on (07) 5599 2322 to have a chat first.