Pelvic Floor Dysfunction and Hip Pain: Causes & Solutions

Explanation of the Pelvic Floor and Its Functions

The pelvic floor is a group of muscles, ligaments, and connective tissues that span the bottom of the pelvis. These muscles support vital organs like the bladder, intestines, and uterus in women or prostate in men. They also play a crucial role in core stability, posture, and movement.

Read more about the pelvic floor & why it matters here

How the Pelvic Floor Muscles Interact With the Hips and Core

The pelvic floor doesn't work in isolation—it functions as part of a larger system that includes the hips, core, and lower back. These muscles work together to maintain balance, support movement, and absorb pressure during activities like walking, running, and lifting. Weakness, tightness, or dysfunction in the pelvic floor can create imbalances that affect the hips, causing discomfort and even chronic pain.

Why Dysfunction in These Muscles Leads to Hip Pain

When the pelvic floor muscles become too tight, weak, or uncoordinated, they can create instability in the hips and lower back. Dysfunction in this area leads to poor posture, improper weight distribution, and compensatory movements that cause stress in surrounding muscles and joints. As a result, chronic hip pain, stiffness, and even mobility issues can develop.

Recognizing the symptoms of pelvic floor dysfunction can help you determine if it's the root cause of your hip pain. Some of the most common signs include:

• Chronic Hip Pain and Tightness
  A persistent dull ache or tightness in one or both hips, especially after sitting for long periods or engaging in physical activity.
• Discomfort in the Lower Back and Pelvis
  Many people experience a combination of lower back and pelvic pain alongside hip discomfort, as all these areas are closely connected.
• Difficulty With Sitting, Standing, or Walking

Pain may worsen when transitioning between sitting and standing, making daily activities difficult.

• Pain During Movement, Exercise, or Certain Activities
  Simple activities like climbing stairs, lunging, or stretching can trigger sharp or aching pain in the hips, indicating an underlying issue with the pelvic floor muscles.

Several factors can contribute to pelvic floor dysfunction, leading to hip pain. Understanding these causes is the first step toward finding relief.

Weak or Overly Tight Pelvic Floor Muscles

Both excessive tightness and weakness in the pelvic floor can create instability in the hips. Tight muscles pull on surrounding structures, creating tension, while weak muscles fail to support proper alignment.

Poor Posture and Body Mechanics

Slouching, prolonged sitting, and improper posture can overstress the pelvic floor and hip muscles, leading to imbalances and potential discomfort.

Pregnancy and Postpartum Changes

During pregnancy, the body undergoes significant changes that can stretch and weaken the pelvic floor. After childbirth, the muscles may not regain their full strength, leading to instability and pain in the hips.

Injury, Surgery, or Trauma to the Pelvic Region

A past injury, surgery, or trauma (such as a fall or car accident) can cause scarring, muscle imbalances, or nerve dysfunction, affecting the pelvic floor and hips over time.

Chronic Stress and Muscle Tension

Stress often leads to muscle clenching—especially in the pelvic floor. Over time, this habitual tension can cause pain and imbalance in the hips.

Addressing pelvic floor-related hip pain requires a targeted approach. Here’s how to start improving your symptoms.

Strengthening and Stretching Exercises

A structured exercise routine can help restore balance and reduce hip pain.

• Key Exercises for Pelvic Floor and Hip Stability
• Bridge Exercises: Strengthen the glutes, pelvic floor, and core.
• Clamshells: Activate the side hip muscles and promote pelvic stability.

Here is a gentle yoga exercise to add to your routine:

Stretching Techniques to Relieve Tightness

• Hip Flexor Stretches: Release tension in the front of the hips.
• Piriformis Stretch: Reduces tightness in muscles that connect the pelvis and hips.
• Child’s Pose: Gently stretches the lower back and pelvic floor.

Here are some relaxation exercises for you to consider adding to your routine:

Lifestyle Changes for Pain Relief

Simple daily adjustments can help reduce tension and prevent recurrence.

• Adjusting Posture and Ergonomics
  Sitting, standing, and sleeping with proper alignment can alleviate pressure on the hips and pelvic floor.

Here are some considerations for your posture:

• Stress Management Techniques Like Deep Breathing and Meditation
  Practicing mindfulness, diaphragmatic breathing, and relaxation exercises can calm overactive pelvic muscles.Here are some considerations for your posture:

Here is a 10 minute meditation routine to try:

• Alternative Therapies Like Acupuncture or Massage Therapy
  Techniques like acupuncture and deep tissue massage can help release trigger points and support muscle relaxation.

Signs That Your Symptoms Require Medical Attention

• Pain that worsens or interferes with daily activities.
• Limited hip mobility even with stretching and strengthening.

If you’re struggling with persistent hip pain, addressing pelvic floor dysfunction could be the missing piece of the puzzle. Incorporating the above exercises, and making lifestyle adjustments can help you regain comfort and mobility.