Hip Pain: Common Causes, Treatment and Self-Help

Hip pain can affect everything from walking the dog and climbing the stairs to exercising, gardening or simply getting a good night's sleep. Whether your pain is in the groin, the outside of the hip or deep into the buttock, understanding what's causing it is the first step towards feeling better.

If you're struggling with hip pain and live in South Queensferry, Dalmeny, Kirkliston or Winchburgh, you're certainly not alone. Hip pain is one of the most common reasons people come to see me. The good news is that most hip pain can be managed successfully with the right diagnosis, appropriate treatment and a personalised rehabilitation plan.

Is it really your hip?

One of the biggest misconceptions about hip pain is that the pain always comes from the hip joint itself.

In reality, pain around the hip can also come from the lower back, pelvis, muscles, tendons or surrounding joints. Sometimes what feels like hip pain is actually referred pain from somewhere else.

That's why I don't just focus on where it hurts.

During your appointment I'll assess how your whole body is moving, looking at your posture, movement, strength and flexibility to understand what's contributing to your symptoms. My aim is to treat the cause of the problem, not just where you're feeling the pain.

Did you know? Pain around the hip doesn't always come from the hip itself. The lower back, pelvis and surrounding muscles can all refer pain into the hip, which is why a thorough assessment is so important.

Where is your hip pain?

The location of your pain can often provide useful clues.

Pain in the front of the hip or groin

Pain here may be related to the hip joint itself, the hip flexor muscles or surrounding soft tissues. People often notice discomfort walking uphill, getting out of the car or putting on socks and shoes.

Pain on the outside of the hip

Pain over the outside of the hip is commonly related to irritation of the muscles or tendons around the hip. It may feel worse when walking, climbing stairs or lying on that side in bed.

Pain in the buttock

Pain deep into the buttock isn't always coming from the hip. Sometimes the lower back or sacroiliac joints can refer pain into this area.

General stiffness

Some people don't have sharp pain at all. Instead, the hip simply feels stiff, particularly first thing in the morning or after sitting for long periods.

What causes hip pain?

There isn't one single cause of hip pain. More often, it's a combination of factors that gradually overload the body's ability to cope.

Some common causes include:

• Muscle or tendon irritation

• Reduced movement through the hip joint

• Changes associated with osteoarthritis

• Sports injuries

• Running or gym-related overload

• Weakness around the hips and pelvis

• Lower back or pelvic dysfunction

• Pregnancy and postnatal changes

• Falls or awkward movements

Sometimes symptoms appear suddenly, while others develop gradually over weeks or months.

How is hip pain assessed?

A good assessment involves much more than simply looking at the painful area.

I'll spend time understanding:

• How your symptoms started

• What makes them better or worse

• Your work, hobbies and activity levels

• How your hips, lower back and pelvis move

• Your strength and flexibility

• Your walking pattern and functional movements

This helps build a clear picture of what's contributing to your symptoms so we can create a treatment plan that's tailored specifically to you.

What can you do to help at home?

Although every person is different, there are a few things that often help.

✔ Keep moving where possible rather than resting completely.

✔ Avoid sitting in one position for prolonged periods.

✔ Gradually build activity back up instead of pushing through pain.

✔ Gentle walking is often helpful.

✔ Build strength around the hips and pelvis.

✔ If sleeping is uncomfortable, try placing a pillow between your knees when lying on your side.

Small, consistent changes are often much more effective than trying to do everything at once.

How may chiropractic care help?

Treatment always starts with understanding what's causing your symptoms.

Depending on your assessment findings, your treatment may include:

• Chiropractic adjustments where appropriate

• Gentle mobilisation techniques

• Activator treatment

• SOT pelvic blocking techniques

• Soft tissue therapy

• Rehabilitation exercises

• Strength and mobility advice

• Practical guidance to help you stay active

My approach is always tailored to you. Some people benefit from manual treatment, while others need more focus on movement, rehabilitation and building confidence in their body again. Often it's a combination of both.

The aim isn't simply to reduce pain for a few days—it's to help you understand why the problem developed and give you the tools to help prevent it returning.

When should you seek advice?

It's worth having your hip pain assessed if:

• It has lasted more than two or three weeks.

• It's affecting your sleep.

• You're avoiding activities you enjoy.

• It keeps returning.

• You're struggling at work or during exercise.

• You're unsure what's causing it.

If your pain started after a significant injury, you're unable to put weight through the leg, or you have severe pain, fever, unexplained weight loss or other concerning symptoms, seek urgent medical assessment.

Frequently Asked Questions

Can chiropractic care help hip pain?

Many people find chiropractic care helpful for hip pain, particularly when treatment is combined with rehabilitation exercises and practical advice. Following a thorough assessment, I'll discuss whether chiropractic care is appropriate for you and recommend the most suitable treatment plan.

Should I walk with hip pain?

In many cases, yes. Gentle walking can help maintain movement and reduce stiffness, although you may need to temporarily reduce the distance or pace if it significantly aggravates your symptoms.

Can hip pain come from my back?

Yes. The lower back can refer pain into the hip, buttock and even the groin. This is one reason why it's important to assess the whole body rather than just the painful area.

Why does my hip hurt at night?

Hip pain at night is often related to irritation of the muscles or tendons around the hip, joint stiffness or sleeping position. If lying on one side makes your symptoms worse, using a pillow between your knees may help reduce strain.

Will I need treatment forever?

No. My aim is to help you become more confident managing your body. Treatment is combined with rehabilitation and advice so you have the knowledge and exercises to support your long-term recovery.

Ready to take the next step?

If hip pain is stopping you doing the things you enjoy, getting it assessed can provide reassurance and a clear plan to move forward.

I regularly help people with hip pain from South Queensferry, Dalmeny, Kirkliston, Winchburgh and the surrounding areas. Whether your symptoms started after sport, have gradually developed over time or you're simply unsure what's causing them, I'd be happy to help you understand what's going on and discuss the most appropriate treatment options.

If you'd like to find out whether chiropractic care is right for you, you can book an appointment or arrange a free 15-minute consultation to discuss your symptoms.