Why ‘One Magical Exercise’ Won’t Fix Your Hip Pain and What Actually Works

If you’ve been scrolling through Instagram or TikTok lately, you’ve probably come across posts like these:

• “One exercise will eliminate your hip and low back pain!”
• “Start this exercise today and change your life forever!”

And of course, there’s the classic:

“POV: You start doing this exercise and poof—all your [insert problem] disappears.”

It’s tempting, right? But let me tell you—there’s no one magical exercise that will solve your hip pain for good.

Honestly, I cannot stand these posts! They’re the trend that just won’t end.

The Problem with Quick-Fix Claims

These viral posts get tons of engagement and visibility, but they often do more harm than good. I get it—people love them because they go viral. But at what cost?

The price is misleading and confusing you, and that’s something I’m not okay with.

The truth is, these posts oversimplify hip health and make you think a single exercise can cure years of discomfort. It’s just not that simple.

My biggest issue is the lack of context. The caption rarely clarifies that while the exercise might help with certain issues, it’s only one piece of the puzzle. For real, lasting relief, you need to combine it with other strategies and exercises.

Just like a single superfood can’t fix your gut microbiome, no single exercise can solve years of misalignment and compensation in your body.

So, what should you actually be considering when improving your hip health? Let’s dive in.

8 Essentials for Better Hip Health

1. Treat the Whole Body, Not Just the Symptoms
When it comes to improving your hip health, it’s important to take a full-body approach. Hip pain isn’t always caused by the hips themselves—it can be related to imbalances or issues elsewhere in the body. Just because you feel discomfort in your hips doesn’t necessarily mean that’s where the problem lies.

2. Stretching Your Hip Flexors Isn’t Always the Answer
If your hip flexors feel chronically tight, stretching might not be the solution. Often, that “tightness” is a sign of weakness, overuse, or instability—not actual muscle tightness. If stretching only gives you temporary relief, it’s time to shift your focus to strengthening the muscles around your hips, glutes, and abdominals.

3. Don’t Be Afraid to Strengthen Your Hip Flexors
Hip flexors often get a bad rap, and many people avoid exercises that make them feel these muscles working. But here’s the truth: your hip flexors are just like any other muscle—they need to be strong! Strengthening your hip flexors not only supports your hips but also plays a key role in stabilizing your spine. (*Fun Fact: One of your main hip flexors, the psoas, attaches to all five lumbar vertebrae!)

Don’t neglect this crucial muscle—it’s essential for long-term hip and spinal health!

4. Improve Total Body Mobility for Healthy Hips
Your hips don’t work in isolation—they’re deeply influenced by the mobility (or lack of it) in other areas, like your ankles and thoracic spine. When these areas are stiff, they can place extra stress on your hips, leading to discomfort or even pain.

Prioritizing mobility in your thoracic spine and ankles can help maintain healthy hips and keep pain at bay. Personally, I love starting my workouts with thoracic mobility exercises—it’s a game-changer for opening up the hips and preparing my body for movement.

5. Focus on Better Breathing
Breathing is one of the most underrated tools for improving muscle function and getting relief from pain. Good breathing promotes relaxation, better engagement, and optimal movement patterns.

Your diaphragm and pelvic floor work together as a team, creating a strong foundation to support your hips and spine. Prioritizing this connection can make a big difference in how your body feels and moves.

6. Work Your Hips in Every Direction
Your hips are built for movement—lots of it! As a ball-and-socket joint, they’re designed to move in all directions: flexion, extension, abduction, adduction, internal and external rotation, and even circumduction.

To keep your hips balanced and healthy, it’s essential to train all these ranges of motion. Don’t forget to focus on adduction and internal rotation—these are often neglected but are some of the most important movements for hip function and stability!

7. Don’t Push Through Pain or Popping Sensations
Pain or popping in your hips isn’t something to ignore—it’s your body’s way of signaling that something’s off. Pushing through discomfort can potentially worsen the issue and lead to inflammation. (I learned this the hard way by pushing through pain while dancing!)

Instead, take a step back and address the root cause. Fixing the underlying problem will not only help you heal but also give you the confidence to move without fear of pain in the future.

8. Use Props to Support Your Hip Health
Props like resistance bands, mini-balls, and blocks aren’t just for variety—they provide valuable support and feedback to help improve strength and mobility in your hips. They make exercises more accessible, encourage proper alignment, and help you move more efficiently. (Check out my favorite props guide to learn more.)

A Sustainable Plan for Hip Pain Relief

I know this may feel like a lot to take in, but don’t worry—you don’t have to do it all on your own. This holistic approach is exactly what I teach in my Heal Your Hips program, where we dive deep into strategies for improving hip health and overcoming pain.

My most toxic trait is giving too much information, but I would rather go up in flames for telling you too much than give you false hope that a quick and easy solution exists.

As someone who’s worked through my own hip issues and helped hundreds of others, I can confidently say:
• Stretching alone won’t solve your hip pain.
• Rest and taking a break isn’t the full solution.
• And no single exercise will fix everything.

🗝️ But a well-rounded, strategic plan that considers every aspect of your body and health will.

👇My Heal Your Hips Program is the Perfect Place to Start! 👇

My signature Heal Your Hips Program takes all the guesswork out of the equation. It’s an 8-week (+1 bonus week) program designed to address the root causes of your hip pain, not just the symptoms. We’ll cover everything you just learned – mobility, strengthening, breathing, and even explore the mind-body connection that can impact your hips.

Here’s what you’ll get with Heal Your Hips:

• Step-by-step video workouts designed to improve mobility, strength, and stability in your hips and core.
• Detailed exercise explanations to ensure proper form and maximize results.
• Effective exercises that target all aspects of hip health, including mobility, strength, stability, and core engagement.
• Modifications for all levels so you can progress safely and effectively.
• Expert guidance and support from me throughout the program, answering your questions and keeping you motivated.
• Lifetime access & updates. That’s right, you will always be able to revisit these workouts. Happy hips for life!
• Bonus classes & so much more!
  

This program is more than just a collection of exercises – it’s a roadmap to long-term hip health and pain-free movement. With my guidance and support, you’ll gain the knowledge and confidence to manage your hip pain and finally feel like yourself again.

Don’t wait any longer to start feeling better! Click the link below to learn more about the ‘Heal Your Hips’ Program and take the first step towards lasting hip health.