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Can a Chiropractor Heal a Flat Hip

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Since the hipbone is one of the most important weight-bearing joints in the body, even the slightest discomfort here can throw your entire body off. Pain can be induced by physical trauma, such as a fall or an underlying medical condition. Chiropractic is a treatment that uses both hands to modify the spine using manual adjustment techniques. Flat hip affects nearly half of all individuals over the age of 60. Here’s how a chiropractor can get the ball (and the socket) going yet again.

What Do You Understand About The Flat Hip?

A flat hip is a typical complaint, especially in this modern age where people sit for 10 to 12 hours a day. Most people conceive of the hip as being on the side of the leg. However, classic hip discomfort due to flat hips starts in the groin around the bikini line and radiates along the side of the hip and into the lateral gluteal muscle.

The hip bone is one of the body’s main weight-bearing joints, a “ball-and-socket” joint consisting of the thigh bone and the acetabulum (the pelvic socket into which the femur fits). Ligaments attach the ball to the socket and help to support the hip. The hip is surrounded by muscles that allow it to move, and nerves and blood arteries travel through it.

Symptoms Of A Misaligned Pelvis

Many people who suffer will experience the following hip out alignment symptoms:

  • After harm to the hip or pelvis, you may experience sudden, acute pain in the hip or pelvic.
  • a throbbing or tightening sensation in the muscles of the upper leg
  • tenderness in the upper leg
  • a tugging sensation and a decrease of strength in the front of the groin
  • contractions in the hips and thighs
  • difficulty to kick, jump, or sprint for an extended period
  • limping
  • dissatisfaction and pain in the upper leg area, which is persistent
  • Bruising or swelling in the hip or thigh area
  • tightness or stiffness following a period of inactivity, such as sleeping


When we sit for long durations, our hip flexors shorten, prompting hamstring tightness to compensate. If your hip flexors are short, your hamstrings will pull on your hip and lower back when you stand up. This is what causes your hip to tilt backward and your lower back curvature to flatten. Interestingly, comparable inactive lifestyle choices cause anterior pelvic tilt but with opposing outcomes.

Several factors influence the likelihood of acquiring a tilted pelvis. However, not everyone with risk characteristics will experience difficulties. The following are some of the risk factors for a tilted pelvis:

  • Genetic inheritance
  • Muscle weakness, inactivity, and excessive sitting
  • Cerebral palsy and muscular dystrophy are two neuromuscular conditions.
  • Misaligned body mechanics and poor posture
  • Pregnancy or weight gain in the stomach
  • Scoliosis

How To Realign Hips Without A Chiropractor?

The underlying cause determines the treatment for a tilted pelvis. If muscular difficulties are the source of the problem, treatment may consist of solely strengthening and stretching activities. Stretching the hip to make them more flexible and supporting the gluteus, hamstring, and core muscles can help with an anterior pelvic tilt. Stretch the hamstrings, lengthen them, and encourage the hip flexors, core, and lumbar back for a posterior tilt. There are also lateral tilt exercises to strengthen the weaker side while releasing the other.

It is generally advantageous to consult with a physical therapist (PT). A physiotherapist can teach you the correct exercises to do and how to stretch your muscles carefully. PTs also use joint manipulations and mobilization to assist in restoring appropriate joint function. According to research, mobilization can help with pelvic tilt in as little as a day.

Doctors may offer alternative therapies if a tilted pelvis causes discomfort and joint inflammation. NSAIDs (nonsteroidal anti-inflammatory medicines) and joint injections are examples of this.

Surgery may be a possibility if a structural problem is causing the pelvic tilt. For uneven leg lengths, however, a shoe insert or shoe lift may be all that is required. Scoliosis patients may benefit from bracing.

How Can Chiropractors Help You With A Flat Hip?

Exercises, electrotherapy, manual adjustments, ultrasound, cold laser, and massage on muscular knots are some of the procedures used by chiropractors. Chiropractic adjustment or spinal manipulation is a method that restores joint mobility by manually employing a controlled force to joints that have become blocked. In many circumstances, a painless drop-table approach can be used to modify the hip joint: the chiropractors delicately thrust the bone in a way that causes a mechanism on the table the client is resting on to drop half an inch, allowing gravity to help move the bone. This relieves pain by opening the joint and allowing it to move.

So, What’s The Chiropractic Treatment Plan Like?

Chiropractors normally take your medical history, perform a physical exam, and perform the necessary diagnostics during the first session. Chiropractic treatment is usually noninvasive, and while you may suffer some minor discomfort, you will most likely feel better and be able to function more fully as a result. Many issues can be resolved in only one visit. Multiple sessions and frequent exercises may be required for chronic illnesses, and effects may take two to three weeks to appear.

How To Check And Chiropractic Hip Adjustment At Home?

We see many people complaining about low back pain and sciatica, and one of the most common causes is poor hip alignment. The pelvis has been rotated, causing one hip bone to be out of alignment with the other. Patients frequently wonder if they should check their own alignment at home when this condition recurs. Here’s a method for checking and correcting your alignment on your own or with a partner. If you’re suffering from sciatica, this could bring some much-needed relief. Following up with your manual physiotherapist at Realign Spine to ensure there are no other contributing factors to your alignment issue is a good idea.

Follow the steps below to check pelvic adjustment at home:

  • Lay on your back on a reasonably firm surface.
  • Bend both knees while grasping your feet flat on the table once you’re on your back.
  • Bridge up and down once more (raising your hips off the table).
  • Slowly straighten your legs until they are flat on the table.
  • Locate the front of your hip bones on both sides with your hands (the pointy part of your pelvis)
  • Check if one side is higher than the other regarding your chest (if needed, have someone else help you with this part).

Steps to chiropractic hip adjustment at home:

  • Get off the desk or bed and stand next to it once the alignment has been confirmed.
  • Place yourself in such a way that the higher side is close to the table/bed.
  • Place your lower body (from your waist down) on the table on the side that is closest to the table/bed, with the knee facing down into the table.
  • Check to see if your hips are facing forward.
  • The remaining foot on the ground should be flat.
  • Extend your hips slightly and move your upper body backward.
  • Push the heel of your top leg into the table and the heel of your bottom portion into the floor, as if you were trying to perform a scissor-like action with your legs but were being resisted by the table or bed. This is a muscular energy approach for correcting your hip alignment.
  • Hold for ten seconds, then repeat ten times more.
  • Check your hip alignment once more.

Hip Alignment Exercises

To help correct a lateral pelvic tilt, do these exercises at home.

Reverse Leg Raises

This hip alignment exercise will strengthen your gluteus muscles while also increasing hip mobility. The muscles in the lower hip are likely to be weaker, making this exercise difficult initially.

  • Lie on your stomach, keep your knees on the ground and your head on your hands.
  • Lift one leg, keeping your gluteus muscles tight and your knees straight.
  • Allowing the other hip to rise off the floor is not a good idea.
  • Lower your leg after 2 to 5 seconds of holding.
  • Perform 12 reps.
  • Change your legs.

When lifting your leg, do not arch your back, as this can cause back pain. To avoid overarching, squeeze your abdominal muscles during this exercise.

Reverse Standing Leg Raises

This hip alignment exercise will improve your balance and develop your glutes.

  • For balance, grab a wall or the back of a chair.
  • Lift one leg off d behind you while keeping your torso straight and tightening your core muscles.
  • Without arching your back, lift your leg straight behind you as high as you can comfortably.
  • Lower your leg till your toe touches the ground.
  • Perform 12 reps.
  • Repeat with the other leg.

Use modest, controlled motions to keep your spine straight while executing this exercise. Swinging your leg can result in back pain.


This hip alignment exercise will help you strengthen your gluteus muscles and enhance hip mobility.

  • Rest down on your side with your bottom forearm supporting your head and both legs bent at a 90-degree angle.
  • Roll your top hip forward toward the ground before you begin, making sure your spine is relaxed and sturdy.
  • Keep your feet together and carefully raise your top knee.
  • Hold for a few seconds before lowering down your knee.
  • Perform 12 reps.
  • Change sides.

While performing this exercise, be careful not to rotate your spine. This might lead to even more strain and back pain. Aim for controlled, brief motions.

You can extend out your legs or pull them closer to your body. You can work all of the muscles in that area by shifting your position slightly.

Hip Adduction

The adductor tissues on the inner side of your thigh will be strengthened with this hip alignment exercise.

  • Lie down on one side and extend both legs. Support your head with your arm.
  • Cross the top leg over your bottom leg, with the whole leg’s foot on the floor in front of the bottom leg’s knee.
  • Lift your leg high while keeping it straight.
  • Hold for five seconds before lowering your leg.
  • Perform 12 reps.
  • Change sides.

Make sure your hips aren’t twisting as you lift your leg.

Hip Hike

This hip alignment exercise will help you strengthen your hips and core, as well as straighten your pelvis.

  • On the leg wherever the pelvis is higher, stand sideways on a small step or box (hold on to something if needed).
  • Lift the opposite pelvis as high as you can with your foot while maintaining your back straight.
  • Return to the starting position after a ten-second hold.
  • Rep 5-10 times or until the leg you’re standing on becomes fatigued.


Consider yourself a mystery novel that needs to be unraveled in detail when it comes to your past. Make a list of your medications and important details from your medical history. Prior injuries, sports activity, and any job-related hip effects are very vital to know. Explain whether pain radiates, where it goes, and what makes it feel better or worse. Tell your doctor about your day-to-day activities and how your disease impacts your capacity to function. These details are crucial because our goal is to restore your ability to function. To learn more about the misaligned pelvis and chiropractic hip adjustments at home, go to Realign spine.

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