Your Hips ARE (probably NOT Out of Alignment: Why this Matters
Kelsie Mazur, DPT
I can’t tell you how many times I’ve heard someone say, “My hips are out of alignment.” Whether it’s from a patient, a gym goer, or a friend after a long run; this phrase pops up constantly. Every time I hear it, I cringe a little. Not because the person is wrong to feel something is off, but because this old-school narrative makes people think their bodies are fragile, crooked, or broken when that’s almost never the case!
The Problem with the “Out of Alignment” Story
The idea that your hips can “go out” of place or need to be “put back in” is a myth from a time when we didn’t fully understand how adaptable and stable the human body really is. Unless you’ve had a traumatic injury or significant dislocation, your hip joints are not popping out of alignment. The pelvis and sacroiliac (SI) joints are incredibly strong, supported by dense ligaments and powerful muscles. They don’t slip in and out like Lego pieces. What does happen is that muscles can become tight, inhibited, or imbalanced, creating asymmetries in movement or posture that feel off. But that’s a movement pattern issue, not a structural one.
When someone says their hips feel “out,” they’re usually describing a sense of stiffness or tightness, often in the low back, glutes, or hip flexors, muscle guarding or imbalance after injury or overuse, slight asymmetry in pelvic tilt or muscle tone which is completely normal or nerve or referral pain patterns that mimic joint misalignment.
Your body is constantly adapting and shifting subtly, and that’s a good thing.
Perfect symmetry doesn’t exist, and it isn’t the goal.
Why This Language Matters
When practitioners tell people their hips are “out,” they unintentionally create fear and dependency. People start to believe they need someone else to “fix” or “realign” them. That makes them less confident in their own movement and less likely to trust their body’s resilience. Think about it: if you were truly out of alignment how are you functioning during the day?! You’ve probably heard it yourself: a chiropractor tells someone their hips are “out of alignment.” Why? Because it’s an easy way to explain what someone feels: stiffness, tension, or that lopsided feeling in their body.
It makes sense from a communication standpoint: it’s simple, it’s tangible, and patients get it. The downside is that it can make people think their bodies are fragile or broken, when in reality most hips and pelvises are perfectly stable. What usually needs attention isn’t a dramatic “realignment,” but better movement, muscle control, and flexibility.
In short, the language is catchy, but it’s not technically accurate, and it can make patients feel like they need someone else to fix them instead of trusting their own body. And I cannot stress this enough.
Bottom Line
Hearing that your hips are “out of alignment” might make you feel like your body needs someone to push or pull it back into place. And sure, adjustments or manual therapy can feel good, but they’re often temporary. A doctor of physical therapy who focuses on movement, exercise, and loading the tissues is teaching your body to move well, build strength, and tolerate load safely which actually changes how your hips feel long-term. In other words, instead of a quick tweak, you get lasting results and real resilience.
So next time you feel “off,” remember: your hips aren’t broken, they just need smart movement and guidance, not a magic adjustment.
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No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.