"Hip pain" is a location, not a diagnosis. The hip is a deep, powerful joint surrounded by big muscles and sitting right below the spine. So the pain you call "my hip" can come from several different places, each needing a different fix.
The good news: most hip pain is a soft-tissue or mechanical problem that responds well to hands-on care and the right strengthening. The first step is simply figuring out where it's really coming from.
Where hip pain comes from
Think of hip pain in three zones. Pain in the groin usually means the hip joint itself. Pain on the outer hip, where you'd rest your hand, usually means the tendons and bursa on the side. Pain in the buttock is frequently referred from the low back or the SI joint, not the hip at all.
Getting that zone right is everything, because treating the hip when the problem is really the spine (or vice versa) is exactly why hip pain so often drags on. The exam is built to place your pain correctly.
Common causes of hip pain
- Gluteal tendinopathy & bursitis: irritated tendons or bursa on the outer hip, often painful at night.
- Tight hip flexors & muscle imbalance: from long hours of sitting and under-used glutes.
- Hip impingement or labral irritation: a pinch deep in the joint, often felt in the groin with deep bends.
- Osteoarthritis: wear in the joint that stiffens and aches, more common with age.
- Referred pain from the spine or SI joint: low back and pelvic problems that show up as hip or buttock pain.
Symptoms to look for
- Pain in the groin, the outer hip, or the buttock
- Stiffness or aching with walking, stairs, or getting up from a chair
- Night pain, especially lying on the affected side
- Reduced range: hard to put on socks, cross your legs, or bend deeply
- A limp, or the hip feeling like it "gives way" or catches
When to seek care
If hip pain is changing how you walk, disturbing your sleep, or lingering beyond a couple of weeks, an assessment can locate the source before you build compensations elsewhere.
Seek urgent or emergency care for any of these
Some hip pain needs immediate medical attention rather than conservative care:
- Inability to bear weight or move the leg after a fall or injury, especially in older adults, as this can signal a fracture
- A hip that is hot, red, and swollen, with fever (possible infection)
- Sudden, severe hip pain with no clear cause
- Numbness, significant weakness, or loss of bladder or bowel control alongside the pain
When something is clearly off, get it checked. Screening for these is part of a responsible first visit.
How Dr. Daniel evaluates your hip
Your visit begins with your story: where exactly it hurts, what movements trigger it, and how it's affecting your walking and sleep. That places your pain in the right zone before any hands-on testing.
Then comes a thorough exam: hip range of motion, orthopedic tests for impingement and the outer-hip tendons, muscle strength around the joint, your gait, and a check of the low back and SI joint to catch referred pain. The goal is to pinpoint the source and flag anything that needs imaging or a specialist.
You'll leave your first visit understanding, in plain language, what's driving your hip pain and what the plan is. It's the same four steps every time: Listen, Assess, Treat, Teach.
Our evidence-informed treatment approach
Care is matched to the source and built around movement, because a strong, mobile hip is a resilient one:
- Soft-tissue therapy: to release the glutes, hip flexors, and outer-hip tissue that are tight or irritated.
- Joint mobilization & adjustment: for the hip, pelvis, and low back that share the load, when appropriate.
- Glute & hip strengthening: targeted exercise so the joint is supported and loaded well.
- Activity guidance & education: how to modify, then rebuild, the activities that flare it.
This reflects the evidence for most hip pain, including gluteal tendinopathy and osteoarthritis, where exercise and hands-on care come first.
Ready to find the source of your hip pain?
An unhurried assessment places your pain in the right zone (joint, muscle, or back), then you get a clear explanation and an honest plan.
Exercises & prevention tips
These habits help keep the hip strong and mobile. They're general guidance, not a substitute for an individualized plan. If you have significant weakness or night pain, get assessed first.
- Strengthen your glutes: the hip's main engine and stabilizer, often the missing piece.
- Open the hip flexors: counter long hours of sitting with gentle mobility.
- Avoid lying on a painful outer hip: a pillow between the knees can help while it settles.
- Build activity gradually: increase walking, running, or hills over time, not all at once.
- Keep moving with arthritis: gentle, regular movement generally helps a stiff, arthritic hip.
Why patients choose Alem for hip pain
Patients across San Francisco describe the same three things, again and again, in their own words, in their public reviews:
- Never rushed: a full, one-on-one visit and a careful, zone-by-zone exam.
- Root-cause care: the hip, the muscles around it, and the back that can refer into it.
- Movement restored: care aimed at getting you walking and moving freely again.
"I feel like my posture improved immediately, it was striking. Pain is reduced, almost gone and leg and arm mobility has increased." — Peter G., verified 5-star review
Frequently asked questions
What is actually causing my hip pain?
Location is the biggest clue. Pain in the groin often points to the hip joint itself; pain on the outer hip usually means the tendons or bursa; and pain in the buttock is often referred from the low back or SI joint. Part of the exam is figuring out which of these is yours, because they're treated differently.
Can a chiropractor help with hip pain?
For most soft-tissue and mechanical hip pain, yes. Dr. Daniel treats the muscles around the hip, restores motion to the hip, pelvis, and low back, and rebuilds the glute strength that supports the joint. For hip arthritis, care focuses on keeping you moving and comfortable rather than curing the joint.
Is my hip pain actually coming from my back?
It can be. The low back and SI joint frequently refer pain into the hip and buttock, which is why hip pain is so often misjudged. Dr. Daniel checks the hip, pelvis, and lower back together so the real source isn't missed.
When should I worry about hip pain?
Seek prompt medical care if you can't bear weight after a fall (especially if you're older, as this may signal a fracture), if the joint is hot, swollen, and feverish, or if pain came on suddenly and severely. Otherwise, hip pain that lingers or limits you is worth having assessed before it changes how you move.
Can you help with hip arthritis?
We can't reverse arthritis, but we can often help you live better with it. Keeping the hip mobile, strengthening the muscles around it, and easing the soft-tissue tension that builds up can reduce pain and improve function. If a joint is far along, Dr. Daniel will be honest about when an orthopedic opinion is the right step.