A Pain in the Butt (Literally): My Quick Guide to Happy Hips & a Chill Low Back
- Marnie Hansen
- Apr 11
- 4 min read
By Dr. Marnie Hansen, DC
Why I’m Writing This (and Why Your Back Might Be Mad at You)
Hi friends — Dr. Marnie here..
Confession: I just finished writing a beautiful article about hip and low back pain… and Wix decided it didn’t need to exist anymore. Cool, cool, cool.
So here we are again, because honestly, hip and low back pain deserve attention. It’s one of the most common complaints I see in my office at Salt Lake Spine & Pelvis, and if you’re anything like most of my patients (or me after a long day charting), you’ve probably felt that stiff, cranky, “why do I feel 97 years old?” sensation when you stand up.
Let’s talk about why this happens, what you can do about it, and how to keep your hips happy so your low back doesn’t stage a protest.
Why Hip and Low Back Pain Love to Hang Out Together
Your hips and low back are basically best friends… which means when one is struggling, the other usually joins the drama.
Here are the usual suspects I see every day:
Sitting for long periods (hello desk jobs, Netflix, and scrolling)
Old injuries that never fully healed
Weak core muscles
Tight glutes or hip flexors
Pregnancy or postpartum changes
Overdoing it at the gym after a burst of motivation
Stress (yes, your body keeps score)
When the hips don’t move well, the low back often tries to compensate — and that’s when things get irritated. And vice-versa!
The Sneaky Everyday Habits That Irritate Your Back
Most people aren’t injuring themselves doing anything dramatic. It’s the little daily habits that add up.
Some common patterns I see:
Sitting Like a Croissant
Leaning forward over a laptop for hours at a time compresses the low back and tightens the hip flexors.
Standing Like a Flamingo
Favoring one hip while standing can create uneven tension in the pelvis.
Weekend Warrior Mode
Going from zero to 100 in a workout class can shock the system.
Carrying Kids, Bags, and Life Stress on One Side
Our bodies like balance. When we always load one side, the pelvis shifts.
Good news: small changes make a big difference.
My Favorite Simple Stretches for Hip and Low Back Pain
These are quick, easy, and don’t require you to become a yoga influencer.
Figure 4 Stretch
Great for that deep “pain in the butt” muscle (piriformis).
How to:
Lie on your back
Cross ankle over opposite knee
Pull legs toward chest gently
Hold 20–30 seconds
Cat-Cow Movement
Helps the spine move and reduces stiffness.
How to:
On hands and knees
Slowly arch and round your back
Breathe deeply
Repeat 8–10 times
Hip Flexor Stretch
Especially helpful if you sit a lot.
How to:
Step one foot forward into a lunge
Keep torso upright
Gently shift forward
Hold 20 seconds each side
Consistency beats intensity here.
When an Adjustment Can Make a Big Difference
Sometimes the joints in the pelvis or low back just aren’t moving the way they should.
That’s where chiropractic care shines.
A gentle, specific adjustment can:
Improve joint motion
Reduce muscle tension
Decrease nerve irritation
Help your body move more comfortably
Support faster recovery
I always look at the whole picture — posture, movement patterns, muscle balance, and lifestyle habits — because pain rarely happens for just one reason.
Travel Tip (Because I’m Literally Leaving for Italy Tomorrow)
Travel can be tough on hips and low backs.
Here’s what I personally do on flights:
Stand up every 45–60 minutes
Do small pelvic tilts in the seat
Bring a small lumbar support pillow
Stay hydrated
Avoid sitting cross-legged for hours
Walk as soon as possible after landing
Your future self will thank you.
When Should You Come See Me?
If hip or low back pain:
Keeps coming back
Limits your workouts
Makes sitting uncomfortable
Causes stiffness when standing
Radiates into the glutes or legs
Just won’t fully go away
It’s worth getting checked.
Pain is your body’s way of asking for help — not something you should just push through indefinitely.
At Salt Lake Spine & Pelvis, my goal is always to help you understand what’s happening and give you a clear plan to feel better.
No scare tactics. No pressure. Just honest care.
Quick Recap
Your hips and low back are deeply connected.
Small daily habits matter.
Movement is medicine.
And getting the right support can make healing faster and easier.
FAQs About Hip and Low Back Pain
Is hip pain connected to low back pain?
More often than not, yes. The hip and pelvis influence how the spine moves. More of this to come with future blog posts.
How do I know if my hips are tight?
Common signs include stiffness after sitting, reduced flexibility, or discomfort during exercise.
Can chiropractic care help hip pain?
Yes. Chiropractic adjustments can improve joint motion and reduce muscle tension.
How long does it take to feel better?
Many patients notice improvement quickly, though healing timelines vary.
Should I stretch every day?
Gentle daily stretching is usually helpful for maintaining mobility.
Can sitting really cause back pain?
Absolutely. Prolonged sitting changes muscle balance and joint movement.
Final Thoughts
If your back has been acting dramatic lately, you’re not alone.
Hip and low back pain is incredibly common — but also very treatable.
And if you need help, I’m here.
Now I’m off to pack for Italy and promise myself I won’t sit crooked on the plane.
See you soon,
Dr. Marnie Hansen, DC
Salt Lake Spine & Pelvis
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