Hip pain can manifest as a dull ache or sharp, shooting pain that may be felt in the hip joint itself or in the surrounding muscles and tissues. Tension in the hips is often experienced as a feeling of tightness or stiffness, which may be caused by muscle imbalances or overuse.
Hip pain and tension can interfere with daily activities like walking, standing, or sitting for long periods of time. It can worsen with activity or by staying in the same position for too long. If you are struggling with hip pain, it’s helpful to understand what activities will aggravate it.

What makes my hips so tight?

Hip pain can be caused by a variety of factors, including muscle tension, new or old injuries, overuse, poor posture, or underlying medical conditions.

Muscle Tension


The most common cause of tension is overuse of the muscles. If you are working out regularly, you likely have tension in the muscles of your hips. With frequent exercise, it is easy to overuse and tighten the hip flexor muscles, the gluteal muscles, and the deep hip muscles, including the piriformis.



In more severe cases of hip pain, there may be an injury or a history of injury. Overuse injuries, such as bursitis, tendonitis, or stress fractures, can also cause hip pain and may develop gradually over time. Old injuries to the hip joint, such as fractures or dislocations, can cause chronic hip pain, caused by scar tissue. After recovering from an injury, scar tissue can create adhesions, limiting range of motion.


Poor posture and limited mobility


Poor posture and muscle imbalances can also contribute to hip pain. For example, sitting for long periods of time or standing with poor posture can put undue stress on the hip joint and surrounding muscles, leading to pain and tension. Muscle imbalances or weaknesses in the hip or pelvic muscles can also cause hip pain, as the body compensates for these imbalances by putting extra stress on other muscles and joints.

Is it possible to recover from hip pain and tension?

Yes, it is possible to recover from hip tension caused by muscular tension, poor posture, injuries, and old scar tissue. Recovery from hip tension involves addressing the underlying causes and incorporating changes to your lifestyle and habits to prevent future tension and discomfort.

Massage for hip pain relief


Massage, including self-massage, can be an effective tool in relieving hip tension by releasing tight muscles and increasing blood flow to the area. A massage therapist can use techniques like deep tissue massage, trigger point therapy, and myofascial release to target specific areas of tension in the hips and surrounding muscles. Self-massage techniques like foam rolling or using a massage ball can also be effective in releasing tension and adhesions in the hip and thigh muscles.


Lifestyle supports for happy hips


In addition to massage, incorporating healthy lifestyle habits like regular exercise and avoiding prolonged sitting can also help to prevent and recover from hip tension. Exercise that focuses on strengthening the hip and pelvic muscles can improve posture and balance, reducing the likelihood of tension and discomfort. Engaging in low-impact exercises like walking, cycling, or swimming can also help to improve flexibility and reduce tension in the hips.


Avoiding excessive sitting


Avoiding prolonged sitting, especially in positions that put undue pressure on the hips, can also be beneficial in preventing hip tension. Taking frequent breaks to stand up, stretch, or move around can help to prevent tension from building up in the hips and surrounding muscles.


Stretching and mobility


Finally, incorporating stretching and mobility exercises into your routine can help to improve flexibility and reduce tension in the hips. Hip-opening stretches like pigeon pose or butterfly stretch can help to release tension in the hip flexors and surrounding muscles. Incorporating these habits into your routine can help to prevent and recover from hip tension and promote overall health and well-being.


Is Neu Release Massage effective for hip pain?

Yes, Neu Release Massage can be effective in relieving hip pain and helping manage chronic hip tension. Our signature deep massage and stretching method can help to release tension and increase mobility in the hips, helping to reduce discomfort and pain. By targeting specific areas of tension in the hip muscles, such as the hip flexors, glutes, piriformis and IT band, we help you let go of holding and fascial adhesions. Our approach is beneficial for letting go of muscular and fascial tension, balancing out poor posture, releasing old scar tissue, and even helping recover from tendonitis and strains.


How is Neu Release more effective than regular massage for hip tension and pain?


The use of the feet in Neu Release allows for better access to the hip muscles. The massage therapist will use their feet and bodyweight for deep work here. It’s easier to receive than conventional deep tissue, because the broad pressure of the foot is more gentle and diffused, not sharp and pointy. The fists and elbows of normal deep tissue can be too sharp, hard, and unforgiving. With barefoot broad pressure, we get far deeper in the the thick, dense, and tender muscles of the hips, for better relief and recovery from hip tension.

Many of our guests report significant relief of hip pain after just one session. With continued work and self care, it is possible to recover from hip pain over the long-term.

Maia Spertus LMT

Maia Spertus is a Licensed Massage Therapist in Austin Texas, with a background of experience in Medical Massage, Sports Recovery, Trigger Point release, as well as the traditional practices of Swedish and Deep Tissue Massage. Through her experience working with people suffering from chronic pain, active athletes, as well as desk jockeys, she is an expert in helping people feel the best in their bodies. She is also a trained yoga teacher, and avid fitness enthusiast herself.