person in blue shirt and blue denim jeans with hand on hips

Sport Massage For Uneven Hips

Your hip bones are part of your pelvis. When your hips are uneven, with one hip higher than the other, it means your pelvis is tilted. This is also called a lateral pelvic tilt, and only a few things cause it. The symptoms and treatment depend on the reason your hips are uneven.

The main reasons for uneven hips are:

  • scoliosis, which can be mild to severe and change over time
  • a difference in leg length that comes from posture and stance, which is functional rather than a physical, or structural, difference in the lengths of your legs

Tight hip rotators places stress on the joint between your pelvis and sacrum known as the sacroiliac joint. Over time, this stress can adversely affect your spine, causing back pain and spine problems. Keeping your hip rotators flexible supports your spine and helps prevent injuries. 

Having a sport remedial massage session to release the muscles involved in hip rotation can help reduce tightness.

Over time, this stress can adversely affect:

  • Your Spine
  • Causing Back Pain
  • Causing Hip Pain

Massaging the muscles involved in hip rotation can help reduce tightness. You can visit a professional Sport  Massage Therapist or perform self-massage techniques.

Releasing Tight Hip Rotators can:

  • Reduce turn-out in the legs.
  • Changes the alignment through your Lower Body.
  • Bring balance and stability in the Hip and Spine.
  • Will eliminate stress and pain of the lower back and knee.
  • You will feel more grounded, centred and relaxed after receiving deep bodywork in the hips.
  • Keeping your hip rotators flexible supports your spine and helps prevent injuries.

Uneven Hips Affect Everything

Your pelvis is connected to your shoulders and upper back by your spine. It’s also connected to your legs. So, the effects of uneven hips can sometimes be seen in these areas.

  • Uneven shoulders. Your shoulders may look uneven too, but the side with lower hip will usually have the higher shoulder.
  • Prominent shoulder blade. Your shoulder blade might stick out more on the side with the lower hip.
  • Curved spine. Your spine may look like it’s curved into the shape of an S or C if the cause of your uneven hips is Scoliosis.
  • Difference in leg length. Uneven hips can make the leg on the side with the higher hip look and feel longer than the other, even though they are really the same length. Having one leg that really is longer than the other can cause uneven hips.
  • Prominent rib cage on one side. Uneven hips caused by severe scoliosis can make your rib cage twist, so the ribs on the side with the higher hip stick out further than the other.

Functional Leg Length Discrepancy

In this condition, one leg looks and feels longer than the other, but is the same length when measured. It’s caused by poor posture that leads to unbalanced muscle strength and tension.

When bad posture becomes a habit and you sit or stand in the same position daily for months or years, your muscles compensate. Some muscles become shorter and tighter and pull the hip up, and the muscles attached to the lower hip become weaker, longer and looser.

Another way this can happen is if you stay in one position with one hip higher than the other for a long time. This can happen if you always sleep on one side, arch your back while sitting for a long time, or always lean to the same side when sitting or standing.

You can do several things to correct uneven hips when the measured length of your legs is unequal:

  • Sport Remedial Massage can help remove any knots and relax your muscles, and bring some balance back to the hips.
  • Exercises that stretch the side with the tight muscles can improve the mobility and range of motion of your legs and hips. These are the main treatment for uneven hips.
  • Exercises that strengthen your muscles are also helpful.

It’s also important to correct any bad posture, so the problem does not come back.

Exercises for Uneven Hips

Stretching exercises to loosen and lengthen muscles are used to correct functional leg length discrepancy. They also help improve back pain and other symptoms.The main muscle to stretch is called the quadratus lumborum. This muscle connects the pelvis and backbone.Any stretch that increases the distance between your hip and shoulder on the side with the higher hip is good.

Here are some stretches that can help

The 90/90 stretch

  1. If your right side is tight, sit on the floor with your right leg in front of you bent at a 90-degree angle, with your knee and ankle on the floor. Align your knee with your hip.
  2. Your left leg should be out to your left side, bent at the knee into a 90-degree angle. This may be uncomfortable.
  3. Reach forward with your right hand, pushing your right hip away from it.

Leg split with quadratus lumborum stretch

  1. Sit on the floor with your legs open as wide as possible.
  2. Reach your right hand over, trying to touch your left foot. You don’t actually need to touch your foot.
  3. Then reach your left hand over to your right foot. This stretches the quadratus lumborum on both sides.

Child’s pose with hand reach

  1. To get into child’s pose, start on your hands and knees, then sit back onto your heels and bring your forehead towards the floor to keep your head low.
  2. From child’s pose, where you are seated on the ground folded over your thighs or lap, lift one arm and reach out as far in front of you as possible. Repeat using the other arm.
  3. With arms still outstretched, walk your hands over to one side. This will stretch your lower back and hip on the opposite side.
  4. Stay in this position, and breathe in and out as you stretch.

Strengthening the weak, loose muscles, including the quadratus lumborum, of the lower hip can also help. Exercises that help this include

Regardless of what’s causing uneven hips or pelvic tilt, there are things you can do on a day-to-day basis to help. It’s also important to follow up with medical professionals over time.

During your visit your condition will be assessed and steps taken to assist with your rehabilitation. After the session FREE muscle stretching sheets can be provided to assist with healing your injury. It is recommended that you continue these exercises at home to speed up the healing process. To book in for a session, please call Jade Tran on 0425 444 304. I hope you found the article helpful in further understanding your symptoms. Any opinions expressed within my articles/blog are from my personal perspective, not that of my Professional Associations / Educational Institutions
.Articles are intended to convey information only and should not being misconstrued as medical advice. If you have any concerns regard to medical matter, you need to consult a professional healthcare provider.

 I will not compensate you in any way what so ever should you happen to suffer death/injury/loss/inconvenience/damage due to the information contain in this article.