Free Your Hips: A Holistic Guide to Healing Hip Pain & Unlocking Mobility
By Dr. Sadie Laronde, D.C.
Neurologically-based Chiropractor | Indigenous Practitioner | Ottawa, ON
Our hips are central to almost every movement we make—walking, standing, sitting, sleeping, dancing, and yes, even emotional processing. Yet, in today's fast-paced and sedentary world, hip pain, stiffness, and dysfunction are more common than ever.
As a chiropractor with a deep understanding of the nervous system, biomechanics, and trauma-informed care, I believe healing starts with awareness. This guide is for anyone struggling with hip issues—whether physical, postural, or emotional—and wanting to reclaim their strength, balance, and freedom.
Why Hip Function Matters
The hip joint, or the ball-and-socket joint that connects your thigh bone to your pelvis, plays a critical role in supporting your spine, stabilizing your pelvis, and enabling full-body movement.
Over time, we often adapt to pain or restricted movement—convincing ourselves it's "normal." But the truth is, mobility is freedom, and many of us are living with more restriction than we realize.
Understanding key hip structures like the ilium, sacrum, pubis, coccyx, and the muscles around them helps you trace dysfunction to the root—not just the symptoms.
What Causes Hip Issues?
Hip problems are often multifactorial, with both physical and emotional roots. Some common causes include:
Hip dysplasia (developmental or birth-related)
One-sided activities (e.g., carrying children, sports, desk leaning)
Falls and injuries
Prolonged sitting and poor posture
Osteoarthritis and degeneration
Foot and ankle imbalances
Trauma and chronic survival mode
The Trauma-Hip Connection
When the nervous system has experienced trauma, especially early in life, the body tends to hold tension in protective areas like the hip flexors (iliopsoas). This muscle group tightens instinctively, curling us into a defensive position.
People in functional freeze may appear to “carry on” with life but often feel disconnected or numb. This state of survival leaves the hips chronically tight, out of alignment, and vulnerable to pain.
Stretches to Free Your Hips
Targeting specific muscles can dramatically improve hip mobility. Try holding each stretch for 30–60 seconds and breathe deeply into the movement.
Iliopsoas (hip flexor) stretch
Piriformis stretch (great for sciatic pain)
Adductor (inner thigh) stretch
IT Band stretch (especially important for runners)
Always listen to your body. Find a “comfortable edge”—a stretch that challenges but doesn’t cause pain.
Strengthening for Stability
Strong hips don’t just move better—they prevent injury. Focus on bodyweight strength training and daily movement to keep your hips supported.
Glute bridges: Wake up sleepy glutes from too much sitting.
Heel lifts: Strengthen balance and stimulate calming neural pathways.
Walking & running: Improve bone density and neuroplasticity.
Resistance training: Build muscle, support metabolism, and boost immune health.
Prevention Tips for Healthy Hips
Sit smarter: Use a stability disc or take frequent breaks.
Sleep supported: Try side sleeping with a pillow between your knees.
Improve posture: Avoid tech neck, stretch regularly, and stand tall.
Train balance: Work your cerebellum with daily balance exercises.
Incorporate somatic exercises: Release stored trauma and rewire safety into your body.
Your Body Remembers
Unresolved trauma, chronic stress, and postural imbalances don't just go away—they live in the body, particularly in the hips. The good news is: the body also remembers how to heal.
As a chiropractor grounded in decolonized, Indigenous healing practices, I offer techniques that help people reconnect to their bodies, release trauma, and build resilience—physically, emotionally, and spiritually.
If your hips are feeling locked, heavy, or sore, it might be more than tight muscles. Your body could be asking to be seen, heard, and supported.
Ready to Reclaim Your Mobility?
I offer free consultations at my Ottawa practice to assess the nervous system, spinal alignment, and pelvic function. Whether you’re struggling with chronic hip pain, recovering from trauma, or just ready to move with more ease, there’s a path forward—and it might just begin with your hips.
Stay curious, stay open, and keep growing.
—Dr. Sadie
