Q&A for How to Align Your Hips

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How do you maintain perfect posture if your hips hurt?

Ashley Mak, DPT
Physical Therapist
Ashley Mak is a Physical Therapist and the Owner of Ashley Mak Performance and Rehabilitation, his physical therapy business based in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and an Adjunct Professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in both pain management and maximizing physical performance. He received his BA in Biology from Villanova University in 2010 and his Doctorate in Physical Therapy (DPT) from Thomas Jefferson University in 2012.

Ashley Mak, DPT

Physical Therapist

Expert Answer

It's a common misconception, but there is no such thing as perfect posture. Research has shown that perfect posture doesn't exist and people can actually experience posture-related pain in what we often refer to as perfect posture. Generally speaking, it's important to just sit comfortably. Add some variety to your day so that you sit in a variety of positions. It's okay to sit by leaning forward a little and flexing your spine. Remember, it's important to just get up and move. If you hold any position for too long, it's going to cause discomfort.

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Question

Does hip misalignment cause lower back pain?

Ashley Mak, DPT
Physical Therapist
Ashley Mak is a Physical Therapist and the Owner of Ashley Mak Performance and Rehabilitation, his physical therapy business based in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and an Adjunct Professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in both pain management and maximizing physical performance. He received his BA in Biology from Villanova University in 2010 and his Doctorate in Physical Therapy (DPT) from Thomas Jefferson University in 2012.

Ashley Mak, DPT

Physical Therapist

Expert Answer

Yes, sometimes. Hip misalignment can cause the muscles in your lower back to tense up. This tension can lead to sore muscles or acute back pain.

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Question

Can a hip out of place cause one leg to be shorter than the other?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, though the leg is not actually shorter. The position of the femur in the hip socket can effectively 'shorten' the leg. This is quite rare, however.

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Question

I have a very difficult time getting up from a seated position without pain. What can I do to make this easier?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Try the exercises and stretches suggested in this article. Another exercise that will build strength in the right muscles is the "public toilet hover squat." Pretend you are using the toilet, but don't sit all the way down. Hold that position and then stand up. Repeat this 8 to 15 times every day, and focus your mental energy on strengthening those leg and buttocks muscles that lift you from the chair.

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Question

How do I find the right doctor in my area who can perform the correct adjustments?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

There are a few options for treatment of joint misalignments. Many people choose to visit a chiropractor or physiotherapist. You can find these professionals by searching online or by asking friends, family and colleagues, or even your family doctor. Be sure to check the qualifications of whoever you see.

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Question

What is the next step if physical therapy is not working?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

The next step would be to go back to your regular doctor and ask to be referred to a movement specialist doctor. You may find surgery an outcome of that process, so weighing out your pain or discomfort, over possible surgery can be a difficult decision. Physiotherapy can be expensive and take a very long time to show results. If you can afford the costs, persevere and ask your physiotherapist for exercises to speed along your progress.

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