Aching Hips and Lower Back? Here’s How Chesterton Physical Therapy Helps You Find Real Relief in Northwest Indiana
If you’re dealing with aching hips and lower back pain, you’re not alone. This type of discomfort is one of the most common reasons people in Northwest Indiana seek physical therapy.
Whether you feel a dull ache after sitting too long, sharp pain when you walk, or stiffness when you wake up, hip and lower back pain can interfere with nearly every part of your day.
At Chesterton Physical Therapy, we specialize in helping people understand the root cause of their discomfort and return to pain-free movement. In this blog, we’ll break down why hip and back pain occur, how it affects daily life, and, most importantly, how our team can help you recover safely and effectively.
Understanding the Link Between Your Hips and Lower Back
Your lower back and hips work as a connected system. When one part is stressed, misaligned, or weak, the other area often compensates—bringing on pain and stiffness.
Many people who experience lower left back hip pain or left side hip and back pain don’t realize that the issue may come from a combination of muscle tightness, joint imbalance, or nerve irritation.
Often, discomfort around the back hip bone is actually referred pain from the lumbar spine or inflammation around the pelvic region.
The key is to understand what’s causing the discomfort—and that’s where a skilled physical therapist can make all the difference.
Common Causes of Lower Back and Hip Pain
Your pain might be triggered by something major like an injury—or something as simple as poor posture. Here are the most common causes we see every day in our clinics:
1. Muscle Imbalances
Weak glutes, tight hip flexors, and unstable core muscles can pull your pelvis out of alignment. When this happens, the lower back works harder than it should, eventually causing pain.
2. Prolonged Sitting
If you sit for long hours—whether you’re working, commuting, or relaxing—your hip flexors become tight, and your lower back muscles weaken. This creates the perfect environment for aching hips and lower back.
3. Sciatica and Nerve Compression
When the sciatic nerve becomes irritated, it can cause sharp or radiating pain down one side. This is a common cause of lower left back hip pain or pain that runs from the lower back through the hip and down the leg.
5. Poor Posture and Pelvic Alignment
Slouching, uneven weight distribution, one-sided habits (like always carrying a bag on one shoulder), or standing with your weight shifted to one hip can all cause left side hip and back pain.
6. Female-Specific Causes
Hormonal changes, pregnancy, postpartum recovery, or pelvic instability can contribute to pain patterns that are unique to women. Many women specifically search for lower back and hip pain relief, which involves specialized care.
7. Sudden Overuse or Injury
A wrong movement, lifting something heavy, or pushing too hard during a workout can strain the muscles around the lower back and hips. Understanding the cause is the first step toward effective, long-term relief.
When Should You Seek Professional Help?
Hip and lower back pain may start as a minor annoyance, but ignoring it can make things worse.
You should seek care if you experience:
- Pain lasting more than 1–2 weeks
- Persistent stiffness while walking or standing
- Shooting or radiating pain
- Lower back discomfort that spreads into the hip
- Pain when bending, twisting, or lifting
- Difficulty sitting or getting out of a chair
- Tightness around the back hip bone that won’t go away
- Constant aching in the hips and lower back that interferes with sleep or daily tasks
If any of this sounds familiar, a physical therapy evaluation can bring clarity, direction, and relief.
How to Ease Lower Back and Hip Pain at Home
Before your first visit—or while you wait for healing—you can try a few simple ways to manage discomfort.
1. Heat and Ice Therapy
- Ice reduces inflammation in the first 48 hours.
- Heat relaxes tight, overworked muscles.
Alternate them if you’re unsure which helps more.
2. Gentle Stretching
Slow, controlled stretches targeting the hips, hamstrings, and lower back can help reduce pressure and improve mobility.
3. Strengthening Your Core and Glutes
Weakness in these areas is a major cause of lower back and hip pain.
Targeted exercises like bridges, clamshells, and gentle core activation can help.
4. Posture Awareness
Avoid slouching, crossing your legs, or sitting in one position too long.
5. Avoid Heavy Lifting
If you must lift something, keep it close to your body and bend at the knees.
While these steps can temporarily help, they don’t replace professional treatment—especially if your pain is chronic or worsening.
Why Chesterton Physical Therapy Is the Go-To Solution in Northwest Indiana
With locations in Chesterton, Michigan City, Portage, and Valparaiso, we provide convenient access to expert care throughout the region. Our physical therapy team uses a blend of scientific assessment, hands-on treatment, and customized exercises to help you recover safely and effectively.
Here’s how we support your healing:
This combination ensures not just recovery—but lasting strength and confidence.
1. Detailed Movement and Postural Assessment
We identify exactly what’s causing your pain by analyzing:
- Hip mobility
- Spine alignment
- Gait and walking patterns
- Muscle tightness and weakness
- Pelvic stability
This allows us to create a plan tailored to your body—not a one-size-fits-all routine.
2. Hands-On Manual Therapy
Our therapists use techniques that provide immediate relief and long-term change, including:
- Soft tissue release
- Trigger point therapy
- Joint mobilization
- Muscle energy techniques
- Myofascial release
This can reduce stiffness, improve circulation, and restore mobility around the lower back and hips.
3. Pelvic & Hip Alignment Correction
Misalignment is a major cause of left side hip and back pain, and correcting it can significantly improve function and reduce pain. We use safe, gentle corrective techniques to restore balance.
4. Strengthening & Stability Training
We design customized programs to strengthen:
- Glutes
- Core
- Hip stabilizers
- Lower back muscles
Building strength ensures your pain doesn’t return after treatment ends.
5. Female-Specific Care
We design customized programs to strengthen:
- Glutes
- Core
- Hip stabilizers
- Lower back muscles
Building strength ensures your pain doesn’t return after treatment ends.
6. Education for Long-Term Relief
We teach you:
- Proper posture
- Safe lifting techniques
- Daily movement habits
- Quick relief strategies
This empowers you to manage flare-ups and prevent future pain.
How Chesterton Physical Therapy Helps You Get Back to a Pain-Free Life
Our goal is simple:
Treat the source of your pain—not just the symptoms.
By addressing the underlying cause of your lower back and hip pain, we help you:
- Move more comfortably
- Reduce or eliminate chronic pain
- Improve strength and flexibility
- Restore balance and posture
- Prevent future injuries
- Return to your favorite activities
Pain shouldn’t hold you back—and with the right guidance, it doesn’t have to.
FAQs
Lower back and hip pain often occur together due to muscle imbalances, poor posture, nerve irritation, joint issues, or pelvic misalignment affecting both areas.
If pain radiates down the leg, includes tingling, or feels deep near the back hip bone, it’s often referred from the lower back.
Use gentle stretching, heat or ice, posture correction, and light strengthening exercises for temporary relief, but seek therapy for long-term improvement.
Mild strains may improve within a few days, but chronic or recurring pain can take several weeks—especially if caused by muscle imbalances, joint issues, or nerve irritation. With personalized physical therapy at Chesterton Physical Therapy’s locations in Chesterton, Michigan City, Portage, and Valparaiso, most patients see noticeable improvement within 2–4 weeks.
Seek therapy if pain lasts over a week, limits activities, radiates, affects walking, or repeatedly returns despite home remedies and rest.
Conclusion
If aching hips and lower back pain are affecting your daily life, now is the perfect time to take action. At Chesterton Physical Therapy, our team is ready to help you heal, regain strength, and move freely again.
Choose from our four convenient Northwest Indiana locations:
📍 Chesterton
📍 Michigan City
📍 Portage
📍 Valparaiso
Book your personalized evaluation today and start your journey to long-term relief.
