Why Your Hip Pain Might Be Coming from Your Pelvic Floor
If you’ve been searching phrases like “how to relieve hip pain” or “why won’t my hip pain go away,” you’re not alone. Hip pain can be incredibly frustrating, especially when it lingers despite trying every stretch, foam roll, or therapy under the sun. What if I told you that your pelvic floor—yes, the muscles at the base of your pelvis—could be the missing piece of the puzzle?
Let’s break this down: common approaches to hip pain, why they might not work, and how your pelvic floor plays a surprising yet critical role in resolving hip discomfort.
Common Hip Pain Treatments You May Have Tried
Most people start with the basics:
Stretching: You’ve likely done your fair share of hip flexor stretches, pigeon pose, or seated figure-four stretches.
Foam Rolling: Many target the IT band, glutes, or quads, hoping to release tightness.
Strengthening: Perhaps you’ve focused on glute bridges, clamshells, or squats to strengthen your hip and surrounding muscles.
Physical Therapy or Chiropractic Care: Maybe you’ve had adjustments, needling, or targeted exercises prescribed by a professional.
While these approaches often help, they don’t always address the root cause—especially if your pelvic floor is involved. That’s why if you have hip pain that persists, that may be a sign that the problem is coming from your pelvic floor!
The Hidden Connection Between the Pelvic Floor and Hip Pain
The pelvic floor is a network of muscles that forms a hammock-like structure at the base of your pelvis. While often associated with bladder control or childbirth, these muscles also connect to your hip joints and play a significant role in their function.
Here’s how the two are anatomically and functionally linked:
Shared Muscle Attachments: Key pelvic floor muscles, like the obturator internus or piriformis, are directly connected to the hip. If this muscle becomes tight, weak, or imbalanced, it can cause hip pain or limited mobility.
Compensation Patterns: When the pelvic floor is dysfunctional—whether due to tightness, weakness, or trauma—other muscles like the hip flexors or glutes often compensate. This leads to overuse and pain in the hip area.
Nerve Interactions: The pelvic floor is intertwined with nerves like the sciatic and pudendal nerves. Irritation or dysfunction in the pelvic floor can send pain signals radiating to the hip, buttocks, or even down the leg.
Why Traditional Hip Pain Treatments Miss the Mark
Most treatments focus on the muscles around the hip itself but don’t consider the influence of the pelvic floor. For example:
Stretching your hip flexors won’t release tension in the obturator internus if it’s causing pain.
Strengthening your glutes might not help if your pelvic floor is overactive and pulling your hips into misalignment.
Foam rolling your IT band or quads won’t resolve nerve irritation stemming from pelvic floor dysfunction.
In short, addressing the symptoms around the hip without examining the deeper connections often leads to temporary relief, not lasting results.
How to Tell if Your Hip Pain is Pelvic Floor Related
Here are some clues that your pelvic floor might be contributing to your hip pain:
Your pain worsens with sitting, especially for long periods.
You’ve had pelvic-related issues like bladder leakage, prolapse, or tailbone pain.
Stretching and strengthening exercises haven’t brought lasting relief.
You experience pain during or after sex.
You’ve had a recent pregnancy, childbirth, or abdominal surgery.
If any of these sound familiar, it’s worth exploring your pelvic floor health as part of your hip pain solution.
What Can You Do About It?
To address hip pain rooted in pelvic floor dysfunction, consider these steps:
Get Assessed: A pelvic floor physical therapist can evaluate your pelvic floor and its relationship to your hip pain. They’ll assess muscle tension, strength, and coordination.
Learn to Relax Your Pelvic Floor: For many, pelvic floor tightness is the issue. Gentle techniques like diaphragmatic breathing or specific stretches (e.g., child’s pose) can help release tension.
Strengthen Strategically: If weakness is the problem, exercises like bridges or squats with proper pelvic floor engagement can rebuild strength.
Address Alignment: Sometimes, postural imbalances or gait issues exacerbate pelvic and hip problems. A professional can guide you on adjustments to improve alignment.
Educate Yourself: Understanding how your pelvic floor functions is empowering. Knowing the “how” and “why” behind your pain gives you the tools to address it confidently.
Moving Forward with Confidence
Hip pain doesn’t have to be a life sentence. If you’ve tried everything and still feel stuck, it might be time to look beyond your hips and explore the deeper connections within your body—starting with your pelvic floor. By addressing this often-overlooked root cause, you can find lasting relief and reclaim the freedom to move without pain.
