Chronic hip pain can set in at any age as I have recently experienced firsthand with my teenage daughter. This common, often debilitating issue can ruin our favorite activities like running, pickleball, hiking and in my daughter’s case: lacrosse. Even simple tasks, like walking and sleeping, can become challenges.
What are the causes of chronic hip pain?
Hip pain is a common issue these days, particularly when it affects one side. A lot of chronic, one-sided hip pain stems from something called the Trauma Reflex. This reflex activates without conscious thought after accidents, injuries, surgeries, or falls. It can also develop if you regularly engage in one-sided sports, such as golf, tennis, or lacrosse. It can happen if you compensate for an ankle sprain, routinely carry a heavy bag on one shoulder, or hold a baby on your “favorite” hip. Even continuing to exercise while nursing an injury can contribute to this problem.
When this happens, the muscles on one side of your waist and trunk can get tighter than on the other side. This creates an imbalance in your shoulders and pelvis. It puts uneven pressure on your hip joints. Over time, this prolonged state of sensory motor amnesia (SMA) can change your walk. It can cause plantar fasciitis, Achilles tendonitis, and sciatica. If unchecked, these muscle imbalances can cause serious problems. They include osteoarthritis, tendinitis, bursitis, and muscle strains. In some cases, it might even lead to the need for a hip replacement.
Hip pain can also arise when you experience excess tension in the front of the body, known as the Red Light Reflex. This tension often arises from prolonged sitting, like at a computer or driving. A sedentary lifestyle can also cause it. These factors tighten the hip flexors and nearby muscles. They restrict pelvic movement and strain the hip joint. Excess tension in the back of the body, called the Green Light Reflex, can also cause hip pain.
The good news is that awareness is the first step to feeling better. It applies to your movement patterns and habits. Once you notice your pattern of SMA and areas of excess tension, you can start making changes. A skilled Somatics practitioner can help you become aware. The best way to release tension and ease hip pain is a technique called pandiculation . Home | Somatics Tampa | Essential Somatics. Pandiculation involves slow, careful motion. It means to contract your muscles and then slowly, deliberately release them. This process helps your nervous system to sense those habitually tight areas, breaking the cycle of SMA. Somatic Movements are easy, gentle movements anyone can do. Once you have learned the principle you can easily do this on your own.
Somatic Movements for Hip Pain Relief
To address hip pain, first release the muscles of the center: the front, back, and sides. Then, consider which Somatic Movements are best. All our movements are designed to flow freely through our center. If tension is held, bracing patterns emerge causing discomfort and pain.
Releasing the muscles in the center restores symmetry, balance, and function. This has a ripple effect of benefits. Homing in on the true source of your tension helps you set the stage for greater ease and mobility. Join me for a class where I teach you effective movements like Arch & Flatten, Hip Hikers, Side Bend and Washrag. SERVICES | Somatics Tampa
Lifestyle Adjustments for Long-Term Relief
Daily Somatic Movements, plus some mindful lifestyle changes, can transform hip pain management and prevention.
If you find yourself sitting for extended periods—whether at a desk or in front of the TV—make it a point to get up and move every hour. The Harvard Business Review published a study on the many benefits of taking frequent short breaks. How to Take Better Breaks at Work, According to Research. A quick walk or a 5-minute Somatic Movement routine can shake off muscle tension.
Additionally, cultivating awareness of your daily movement habits can make a huge difference. Notice how you stand, walk, and sit during the day. Notice if you shift your weight to one leg while in line. Or, if you lean on your chair's arm while working at the computer. These small patterns are important to notice, as they can incrementally contribute to muscle imbalances and tension over time.
If you do experience an injury, pay close attention to how your body compensates and feels out of balance. Focus on movements that help restore balance in your center, allowing your body to recover more effectively. As you feel better and move more, add more activity to your routine. Activities like walking, swimming, or yoga will help. They will keep your body moving and maintain your hard-won balance. With these lifestyle changes, you’ll set yourself up for a healthier, pain-free future.
In Summary
Hip pain doesn’t have to keep you from enjoying the activities you love. By using Somatic Movement, you can address the root causes of your hip pain. This will reduce tension and help you feel comfortable in your body again. This approach may help you avoid serious issues later, like needing a hip replacement. Consult with a Somatic practitioner to help identify which reflex patterns you might have developed. CONTACT | Somatics Tampa Are you out of balance due to a Trauma Reflex, or are you tight in the front of your hips due to the Red Light Reflex? Remember, it’s about more than just Somatic Movements. It’s about creating an awareness of your body and making thoughtful, intentional adjustments in your daily life. With patience, persistence, and practice, you can ease your hip pain. You can then enjoy a more active lifestyle.
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