Help! my hip hurts
By Katie Stan-Bishop, APA Titled Pelvic Health Physiotherapist
Many women describe a familiar kind of hip discomfort, an ache on the outside of the hip, a pinch at the front, or a deep tired feeling around the pelvis after a long day. Hip pain is incredibly common, especially during pregnancy, after birth, and as hormones shift throughout life.
Why hips can feel sore or overloaded
1. Life load and daily habits
Carrying kids on one side, holding a toddler on your hip, feeding in awkward positions, sitting more than usual, or standing all day, these everyday patterns can place extra demand on the hips and the tissues around them.
2. Hormones and connective tissue changes
Pregnancy, breastfeeding, perimenopause and menopause all influence the way your muscles, tendons and joints feel. It’s very common for women to experience increased stiffness or soreness when their hormones fluctuate.
3. Weakness or fatigue around the pelvis and hips
If the muscles that support your pelvis are tired, tight, or not working efficiently, the hips often compensate. Over time, this can lead to increased sensitivity or discomfort.
4. The pelvic floor–hip connection
Your hips and pelvic floor share space, support structures, and nerve supply. When one area is working particularly hard, the other tends to follow suit.
This is why some women experience hip tightness alongside pelvic floor symptoms, or notice that their hip tightness improves when they learn to relax and coordinate their pelvic floor muscles.
How to know if your hips are asking for support
You might notice:
A deep ache after long walks
Soreness lying on your side
A tired feeling around the outer hip
Pinching or tightness when sitting for too long
Stiffness when standing up after feeding or sitting
A sense that your hips “grip” when you’re stressed or rushing
These signs don’t mean anything is “wrong”, they simply tell us the area is sensitive, overloaded, or looking for a little more support.
What actually helps hip discomfort?
1. Gentle strengthening
Your hip tissues love gradual strengthening. This doesn’t need to be intense, even small movements make a big difference when done consistently.
Examples include:
Side-lying leg lifts
Slow sit-to-stands
Step-ups
Supported single-leg balance work
Gentle bridge variations
Strength helps your hips cope with everyday tasks like walking, carrying, lifting and getting up from the floor.
2. Movement variety
Changing positions often, mixing sitting and standing, breaking up long walks, and adjusting how you carry kids can reduce overload.
3. Reducing “compression habits”
Your hips feel better when you avoid:
Sitting cross-legged for long periods
Standing with weight always on one leg
Sleeping on the sore side
Small changes here can make a surprisingly big difference.
4. Supporting your pelvic floor
Because the pelvic floor and hips are so interconnected, improving coordination and reducing unnecessary gripping can help with hip tension too.
Things that help include:
Diaphragmatic breathing
Relaxation and down-training strategies
Awareness of clenching during stress
Pelvic floor coordination exercises (the gentle kind — not just “tighten and squeeze”)
5. Gradual load , not total rest
Rest alone rarely solves hip discomfort. Instead, a steady, graded return to the activities you enjoy helps build resilience and confidence.
When to check in with a physiotherapist
If your discomfort isn’t shifting, if it’s interfering with your movement, or if you’re unsure where to start, a physiotherapist can help you understand what’s contributing and guide you through a plan tailored to your needs.
This is especially helpful if:
You’re pregnant or postpartum
You’re navigating perimenopause or menopause
You’re returning to running, sport, or gym work
You also notice pelvic floor symptoms
You don’t have to be in severe pain or “injured” to benefit from support — many women want guidance on building strength and improving comfort.
