If you're experiencing shoulder or back pain, you might be surprised to learn that your hips could be playing a role. It may seem like these areas are disconnected, but the way your body moves is highly interconnected, especially when it comes to rotation during activities like sports or daily tasks.
When we perform rotational movements, such as in upper-body sports like tennis, golf, or swimming, much of the power and rotation should come from the hips. If the hips aren't moving properly, your body will compensate by increasing motion at the spine and shoulders. Unfortunately, this compensation often leads to pain, as the shoulder—being a highly mobile, multidirectional joint—is prone to dysfunction and injury. While shoulder pain might be the first symptom, back pain can also develop depending on the activity.
In some cases, shoulder or back pain happens without any involvement from the hips. However, even in these situations, focusing on hip mobility and strength can help reduce the burden on the spine and shoulder. Improving hip function allows your body to distribute movement and power more evenly, making it easier on the other joints.
Sometimes it's hard to determine whether hip dysfunction caused shoulder or back pain, or vice versa. Either way, maintaining flexibility and strength in the hips is crucial for preventing injuries or stopping existing pain from getting worse. Even if you aren’t sure where the pain started, working on your hips is an excellent way to ensure your body moves efficiently and without unnecessary strain on other areas.
Working on your hips is key to improving not just your mobility, but also your strength, balance, and overall athletic performance. Here’s how you can start improving hip mobility:
Make sure you are consistently moving your hips through their full range of motion. This helps maintain flexibility and prevents muscles from becoming stiff or restricted. Whether it’s through yoga, mobility drills, or dynamic stretching, keeping the hips mobile is essential for functional movement.
Strengthening the muscles around the hips can decrease tightness and provide stability. Often, muscles tighten up to protect a joint, especially if it's weak or unstable. By strengthening your hips, you reduce the need for muscles to stay tense, which in turn can improve your mobility. Plus, stronger hips will give you more power in any activity you’re doing, whether that’s running, cycling, or weightlifting.
Stretching can be a great way to improve mobility, especially if your hips are already tight. However, it’s important to understand that stretching alone won’t solve the root cause of tightness. Use stretching as a tool to complement strengthening exercises and proper movement patterns. Think of stretching as part of the bigger picture to maintain mobility, rather than the entire solution.
If you're currently dealing with shoulder or back pain, addressing it properly is crucial to avoid further injury. Here’s how to get started:
First and foremost, if you're dealing with consistent pain, it’s important to get a proper diagnosis from a healthcare professional. This could involve seeing a physical therapist, orthopedic specialist, or another medical provider who can assess the root cause of the pain - BOOK YOUR FREE CONSULT AT THE TOP OF THE PAGE!
Depending on the diagnosis, the treatment could include rest, physical therapy, medication, injections, or even surgery in severe cases. Whatever the treatment plan is, the end goal will always include regaining strength and mobility, while preventing future injuries.
Even if your pain is located in the shoulder or back, don’t forget to assess your hips. Poor hip mobility can contribute to recurring pain, as your body compensates for lack of movement in this key area. Strengthening and maintaining flexibility in your hips should always be part of your long-term prevention strategy.
Your hips play a crucial role in the overall health and function of your body. Whether you're dealing with shoulder, back, or hip pain, focusing on hip mobility and strength can prevent injuries, improve performance, and ensure long-term wellness. So, next time you feel that nagging pain, remember—those hips don’t lie!