Chiropractic Care for Back & Hip Pain | Exercises for Back & Hip Pain

Do you ever feel like your back and hips are ganging up on you? Maybe it started as a dull ache in your lower back but has now spread to your hip. Or perhaps you feel a deep, nagging discomfort in your hip that’s making your back tight and sore. You’re not imagining it. Back and hip pain often go hand in hand. And if you’re stuck in a cycle of stiffness, discomfort, or limited movement, chiropractic care might be the missing piece to finding real relief.

Why Back and Hip Pain Are So Often Connected

Remember the song? The backbone’s connected to the hip bone… Well, in this case, it couldn’t be more true. Your spine and hips aren’t just neighbors—they work together as part of a kinetic chain. When one area is out of alignment or restricted, it places extra stress on the other. Common links between back and hip pain include:

Muscle imbalances – Weak or tight muscles around the lower back and hips can pull your body out of proper alignment.
Nerve irritation – Conditions like sciatica, where the sciatic nerve is compressed, can cause pain that radiates from the lower back into the hip and leg.
Joint dysfunction – The sacroiliac (SI) joint, which connects your spine and pelvis, can become inflamed, leading to pain in both regions.
Compensatory movement patterns – If your hip is restricted, your lower back may try to compensate, leading to overuse and discomfort.

Ignoring these interconnected issues often leads to a frustrating cycle—temporary relief followed by recurring pain. That’s why addressing both areas is key to lasting results.

What’s Causing Your Back and Hip Pain?

Several common conditions could be the culprit:

Muscle strains and sprains – Overuse, sudden movements, or improper lifting techniques can all strain the muscles supporting your spine and hips.
Arthritis and joint degeneration – Wear and tear over time can lead to inflammation and stiffness.
Poor posture – Sitting for long hours, standing with poor alignment, or an improper gait can strain both the back and hips.
Sports injuries – High-impact activities, running, or repetitive motions can lead to imbalances and misalignment.
Sedentary lifestyle – Prolonged sitting weakens key stabilizing muscles, making the back and hips more vulnerable to pain and dysfunction.
Previous injuries – If you’ve had an injury in the past, even if it seemed minor, it can lead to compensatory movement patterns that contribute to pain over time.

Understanding the root cause of your pain is the first step to finding relief—and that’s where chiropractic care comes in.

How Chiropractic Care Can Help

When you’re struggling with hip and back pain, a skilled chiropractor will focus on restoring alignment, improving mobility, and relieving tension through non-invasive, drug-free treatments. At Strive2Move, our approach to back and hip pain relief includes:

Spinal adjustments – Gentle, precise adjustments to realign the spine and improve overall function.
Manual therapy – Soft tissue techniques to release tight muscles and fascia that contribute to pain.
Mobility and stabilization exercises – Strengthening weak muscles and improving movement patterns to prevent future issues.
Postural and movement assessments – Identifying and correcting habits that contribute to pain and dysfunction.
Lifestyle modifications – Helping you make small but powerful changes to improve posture, movement efficiency, and daily habits that support long-term relief.

By addressing the root cause rather than just symptoms, chiropractic care offers long-term relief and helps keep you active and pain-free.

Simple Stretches and Exercises to Help with Back and Hip Pain

While chiropractic care is a powerful tool for relief and recovery, there are also simple exercises and stretches you can do at home to help support your progress. Always consult with a chiropractor before starting a new routine to ensure the movements are right for your body.

1. Hip Flexor Stretch

Kneel on one knee with the other foot planted in front at a 90-degree angle.
Keep your back straight and push your hips forward until you feel a gentle stretch in the front of your trailing hip.
Hold for 20-30 seconds, then switch sides.

2. Cat-Cow Stretch

Start on your hands and knees in a tabletop position.
Inhale, arch your back and gently lift your head and tailbone (Cow Pose).
Exhale, round your spine, and tuck your chin toward your chest (Cat Pose).
Repeat for 10-15 slow, controlled reps.

3. Glute Bridge

Lie on your back with your knees bent and feet flat on the floor.
Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
Lower back down slowly and repeat for 10-15 reps.

4. Supine Figure 4 (Piriformis) Stretch

Lie on your back with both knees bent and feet flat on the floor.
Cross your right ankle over your left thigh, forming a "figure 4."
Reach through your legs and grasp behind your left thigh, gently pulling it toward your chest until you feel a stretch in your right hip.
Hold for 20-30 seconds, then switch sides.

When Should You See a Chiropractor?

If your back and hip pain is interfering with your daily life, it’s time to seek professional help. You should consider seeing a chiropractor if:

Your back or hip pain persists for more than a few weeks.
You experience numbness, tingling, or weakness in your legs.
Pain worsens with movement or affects your ability to exercise.
You’ve tried rest and home remedies with little to no improvement.
You notice stiffness or discomfort first thing in the morning or after long periods of inactivity.
Pain is limiting your ability to perform daily activities, such as walking, climbing stairs, or standing for extended periods.

Take the First Step Toward Pain-Free Movement

You don’t have to live with ongoing back and hip pain. At Strive2Move, we specialize in helping active individuals get back to doing what they love—without limitations. Whether you’re dealing with a nagging injury, chronic discomfort, or simply want to improve movement and prevent future pain, chiropractic care can help. Ready to move better and feel better? Schedule a consultation today and take control of your pain once and for all.