Hip Pain Relief: Best Exercises & Chiropractic Treatments in Sydney

Effective Exercises and Treatments for Hip Pain at Neurohealth Wellness

There’s nothing worse than that recurring twinge in your hip—the one that prevents you from moving freely, exercising, or even completing daily tasks without discomfort. The hip joint plays a crucial role in our overall mobility, supporting everything from walking and standing to sitting and bending.

If you're experiencing hip pain, recovering from surgery, or simply looking to improve flexibility and strength, targeted exercises and therapies can make a significant difference. At Neurohealth Wellness in Allambie Heights, we offer a holistic approach to managing hip pain, combining chiropractic care, myotherapy, dry needling, shockwave therapy, acupuncture, remedial massage, and tailored rehabilitation programs to restore function and prevent future injuries.

Common Causes of Hip Pain

Hip pain can arise from multiple factors, including:

• Sedentary lifestyle – Prolonged sitting tightens hip flexors and weakens stabilising muscles.
• Overuse injuries – Stress fractures, impingements, and muscle strains from repetitive movements.
• Inflammatory conditions – Osteoarthritis, rheumatoid arthritis, or bursitis.
• Poor diet and lifestyle choices – Unhealthy fats and inflammatory foods can worsen joint pain.
• Sports injuries and trauma – Sudden impacts, falls, or incorrect movement patterns can cause joint damage.
• Postural imbalances – Poor posture and gait mechanics can contribute to chronic hip dysfunction.
• Muscle imbalances – Weak glutes, tight hip flexors, and restricted movement patterns can strain the hip joint.

Understanding Hip Anatomy

The hip is a ball-and-socket joint, connecting the femur (thigh bone) to the pelvis. It allows for a wide range of motion, supported by strong muscles, ligaments, and tendons. Identifying the location of pain can help determine its underlying cause:

• Groin pain: Hip joint arthritis, labral tears, hip impingement, or adductor muscle strains.
• Outer hip pain: Trochanteric bursitis, iliotibial band syndrome, or hip abductor tendonitis.
• Buttock pain: Piriformis syndrome, sacroiliac joint dysfunction, or sciatica.
• Front of the hip pain: Hip flexor strain, iliopsoas tendonitis, or labral tears.
• Deep hip pain: Labral tears, arthritis, bursitis, or tendonitis.
• Lower back pain with hip involvement: Sacroiliac joint dysfunction, gluteal muscle strain, or sciatica.
• Pain radiating to the thigh or knee: Referred pain from the hip joint or nerve irritation.

Why Exercises Are Crucial for Hip Pain Relief

Exercise helps to strengthen, stabilise, and support the hip joint while improving flexibility. Without proper movement, hip muscles can weaken, leading to joint stiffness, poor circulation, and increased pain. Here are some of the best low-impact exercises to alleviate hip pain and improve mobility:

1. Knee Lifts

• Lie on your back, stretch your legs out, and place your arms at your sides.
• Bend one knee and bring it toward your chest, holding for 8-12 seconds.
• Slowly lower the leg and repeat on the other side (10-15 repetitions per leg).
• Benefits: Strengthens hip flexors and improves joint stability.

2. Leg Raises

• Lie flat on your back with legs extended.
• Slowly lift one leg straight up, keeping the other leg on the floor.
• Hold for 8-12 seconds and switch legs.
• Benefits: Engages the core while strengthening the hip flexors.

3. Seated Marching

• Sit in a chair with a straight back and feet flat on the floor.
• Lift one knee toward your chest and lower slowly.
• Alternate between legs (10-15 reps per side).
• Benefits: Enhances hip mobility with minimal strain.

4. Hip Circles

• Stand with feet shoulder-width apart.
• Move your hips in a circular motion, first one direction, then the other.
• Perform 10-15 circles each way.
• Benefits: Increases joint flexibility and reduces stiffness.

5. Glute Bridges

• Lie on your back with knees bent and feet hip-width apart.
• Press through your heels and lift your hips toward the ceiling.
• Hold for 8-12 seconds, then lower slowly.
• Benefits: Strengthens glutes, hamstrings, and core, improving hip stability.

6. Butterfly Stretch

• Sit on the floor and bring the soles of your feet together.
• Press your knees gently toward the floor.
• Hold for 15-30 seconds.
• Benefits: Improves inner thigh and hip flexibility.

7. Clamshell Exercise

• Lie on your side with knees bent and feet together.
• Open your top knee while keeping your feet together.
• Hold for a few seconds and slowly lower.
• Benefits: Strengthens the gluteus medius, improving hip stability.

Chiropractic Care for Hip Pain at Neurohealth Wellness

At Neurohealth Wellness, our highly experienced chiropractors—Dr. Steve, Dr. Tristan Bukovec, and Dr. Lucinda—take a whole-body approach to treating hip pain. Our care includes:

• Chiropractic adjustments to realign the pelvis and spine, reducing hip joint stress.
• Joint mobilisation to restore range of motion.
• Soft tissue therapy to release tight muscles and fascia.
• Customised rehabilitation exercises to prevent recurrence of pain.
• Postural assessments to correct imbalances that contribute to chronic pain.

Additional Therapies to Support Hip Pain Recovery

Shockwave Therapy

This non-invasive treatment helps break down scar tissue and improve blood circulation, accelerating healing for hip bursitis, tendonitis, and muscle strains.

Dry Needling

A targeted approach to release muscle tension and trigger points associated with hip pain. It’s particularly effective for treating piriformis syndrome, iliopsoas dysfunction, and chronic tightness.

Myotherapy and Remedial Massage

Our skilled myotherapist and massage therapist Ana provides deep tissue release and manual therapy techniques to ease hip-related discomfort, improve circulation, and enhance recovery.

Acupuncture

Our acupuncturist, Lucia, uses traditional Chinese medicine techniques to stimulate circulation and promote natural pain relief in the hip joint.

Red Light Therapy for Hip Pain

Red light therapy has been shown to:

• Reduce inflammation and joint pain by increasing blood flow and cellular repair.
• Promote collagen production for cartilage and tendon healing.
• Enhance muscle recovery and reduce oxidative stress.

Get Expert Hip Pain Treatment at Neurohealth Wellness

If you’re struggling with hip pain, don’t wait for it to get worse. At Neurohealth Wellness in Allambie Heights, Northern Beaches, our expert team of chiropractors, myotherapists, acupuncturists, and massage therapists work together to provide personalised, effective treatment plans.

🔹 Book your appointment today: (02) 9905 9099
🔹 Visit us at: 33-35 Kentwell Rd, Allambie Heights, Sydney
🔹 Online bookings available: Neurohealth Wellness Booking

Let us help you regain mobility, reduce pain, and get back to doing what you love!

References

1. Coppack RJ, et al. (2011). Hip muscle weakness and the development of patellofemoral pain syndrome: A systematic review. Sports Medicine, 41(6), 469-478.
2. Brosseau L, et al. (2015). Efficacy of exercise for osteoarthritis of the hip: A systematic review and meta-analysis.Arthritis Care & Research, 67(3), 405-415.
3. Notarnicola A, et al. (2018). The use of shockwave therapy in the treatment of hip pain: A review of clinical applications. International Journal of Surgery, 55, 256-262.
4. Dommerholt J, et al. (2013). Dry needling for the treatment of myofascial pain syndrome: A clinical commentary.Journal of Orthopaedic & Sports Physical Therapy, 43(9), 620-634.
5. Wayne PM, et al. (2014). The effectiveness of acupuncture for osteoarthritis of the hip: A systematic review.Annals of Internal Medicine, 160(12), 825-836.
6. Leal Junior ECP, et al. (2010). Effect of phototherapy (low-level laser therapy and LED therapy) on muscle performance and exercise-induced muscle fatigue in humans: A systematic review. Lasers in Medical Science, 25(4), 587-599.
7. Schünemann HJ, et al. (2020). Exercise and rehabilitation strategies for hip osteoarthritis: Current evidence and recommendations. British Journal of Sports Medicine, 54(12), 746-754.

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