Hip pain is one of the most common complaints among adults over 40, and it’s a presentation chiropractors frequently see in practice. Patients often describe their discomfort as a dull ache deep in the hip or groin, sharp pain during movement, or stiffness that makes daily tasks such as walking, bending, or even sleeping difficult.
Some common patterns include pain after sitting for long periods, pain during weight-bearing activities, or discomfort radiating into the thigh and lower back. Because the hip is a major weight-bearing joint, even small changes in its mobility or stability can significantly affect overall comfort and function.
In this blog, we’ll explore some of the most common causes of hip pain in adults over 40, along with strategies for managing and preventing these issues.
1. The Hip Joint
The hip is a ball-and-socket joint designed to provide both strength and mobility. It connects the thigh bone (femur) to the pelvis, allowing for movements such as walking, running, bending, and twisting. Over time, this joint can experience considerable wear and tear. Age, repetitive movements, lifestyle habits, or past injuries can cause the supporting structures around the hip—including cartilage, muscles, ligaments, and tendons—to weaken or degenerate. This often leads to stiffness, reduced mobility, and pain. In adults over 40, these changes become more evident, making hip pain more common with age.
2. Osteoarthritis
One of the most common hip pain causes in adults over 40 is osteoarthritis. This condition develops when the protective cartilage that cushions the hip joint gradually wears down, leading to inflammation, stiffness, and pain with movement. Hip osteoarthritis can make walking, climbing stairs, or standing for long periods uncomfortable. Chiropractors frequently see patients experiencing early signs of this condition, often reporting stiffness in the morning or increasing pain by the end of the day. Research shows that around 10% of men and 18% of women over the age of 60 are affected by hip osteoarthritis (1), making it a widespread issue. While osteoarthritis can’t be reversed, strategies such as joint mobility exercises, strength training, weight management, and manual therapy can help manage symptoms and improve quality of life.
3. Referred Pain from the Lower Back
Not all hip pain originates in the hip itself. Sometimes, discomfort is actually referred pain from the lumbar spine. Conditions such as degenerative disc disease, spinal stenosis, or irritation of nerves in the lower back can cause pain felt in the hip, buttock, or thigh. This overlap can make diagnosis difficult without a thorough assessment. At our clinic, we regularly evaluate both the hip and lower back to identify the true source of symptoms and create tailored treatment plans that aim to address the underlying cause rather than just the pain.
4. Muscle Imbalances, Postural Strain, and Uneven Loading
The hip relies on balanced muscles and good posture to function properly. Weak glutes, tight hip flexors, or uneven strength around the pelvis can all place extra stress on the hip joint, leading to discomfort and stiffness. Everyday habits, such as standing with more weight on one leg, carrying a bag on one shoulder, or engaging in repetitive sport movements, can contribute to uneven loading. Poor posture while sitting, slouching, or sitting cross-legged can further strain the hips. Chiropractors assess posture and movement patterns to identify these imbalances and provide corrective strategies that aim to restore stability and support healthy hip function.
5. Sedentary Work and Lifestyle
For many adults, work and lifestyle habits involve prolonged sitting, which can take a toll on hip health. A sedentary routine shortens the hip flexor muscles, weakens the glutes, and reduces joint mobility, leaving the hips more vulnerable to stiffness and pain. Inactivity also decreases circulation and joint lubrication, contributing to discomfort when standing or moving after sitting for long periods. Fortunately, small changes such as taking regular breaks, gentle stretching, and incorporating daily movement can make a significant difference in maintaining healthy hips.
Hip pain in adults over 40 is incredibly common and can result from a variety of factors, including osteoarthritis, referred pain from the lower back, muscle imbalances, postural strain, sedentary work habits, and uneven loading. By identifying the common causes of hip pain in older adults and addressing lifestyle and movement patterns, it is possible to manage symptoms effectively and prevent future issues. If you are experiencing persistent hip discomfort, we recommend seeking a professional assessment and care.
Contact us at Total Health Chiropractic, or speak with your trusted health professional for personalised advice.
References
Zhang, Y., & Jordan, J. M. (2010). Epidemiology of osteoarthritis. Clinics in Geriatric Medicine, 26(3), 355–369.
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